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does hyaluronic acid help with joint pain

Hyaluronic Acid: Beneficial Or Bunk For Joint Health?

 

Whether you’re pounding the pavement as a runner, pushing the pedals as a cyclist, or grinding through a triathlon, high-impact sports can really mess with your joints—especially as you age. And if you’re over 35, you’re more likely to feel it. It's a fact of life for many endurance athletes, particularly those in the master's category, that joint pain becomes more of an issue as the years go by.

But here’s some good news: certain supplements can help, and one of the most effective players in the joint-health game is hyaluronic acid (HA). You might have heard of it as a skincare ingredient, but it’s also a big deal when it comes to keeping your joints lubed up and pain-free.

What Is Hyaluronic Acid?

Hyaluronic acid is a bit of a multitasker. It's naturally found in your body, especially in your skin, where it helps with cell movement and division. That's why it's often in anti-aging creams—who doesn’t love fewer wrinkles? But the real magic for athletes is in its role in joint health. Hyaluronic acid is a key component of synovial fluid, which keeps joints like your knees, hips, and shoulders moving smoothly. Think of it like the WD-40 for your joints, reducing friction and preventing the wear and tear that leads to pain.

What Does Hyaluronic Acid Do?

In a nutshell: it protects your joints. HA is part of synovial fluid—the slippery stuff that stops your bones and cartilage from rubbing against each other. Over time, especially with high-impact activities like running or cycling, your body’s natural HA levels break down. That can lead to a whole mess of joint issues. Supplementing with hyaluronic acid can help keep that fluid topped off, reducing joint friction and, most importantly, the pain that comes with it.

Hyaluronic Acid Benefits

  • Wrinkle Reduction: Yup, as a bonus, it can help keep your skin looking younger.
  • Bone Tissue Regeneration: Topical applications of HA have been shown to help with bone regeneration—might be more of a dentist thing, but still cool.
  • Reduced Joint Pain and Friction: This is the big one for athletes. Regular use of hyaluronic acid can help keep your joints from grinding against each other, reducing pain in key areas like your knees, hips, and shoulders.

What Does the Research Say?

Most of the studies on hyaluronic acid focus on people with osteoarthritis, and even fewer have looked at the effects of orally ingesting HA in healthy individuals. But here’s what we know so far:

  • Injections for Knee Pain: Doctors have been prescribing hyaluronic acid injections to people with severe knee pain for years. The problem is, those injections are painful, time-consuming, and usually reserved for people who’ve tried everything else.
  • Oral Hyaluronic Acid for Joint Pain: Good news! Research has shown that taking HA orally can reduce joint pain too, though the effects are milder than injections. One review of 13 studies found that oral HA helped reduce knee pain, inflammation, and even improved knee strength. Another study of 72 people found that oral HA not only reduced pain but also led to a reduction in the use of pain meds. That’s a win.

How Much Hyaluronic Acid Should You Take?

For joint health, aim for 60-200 mg of hyaluronic acid per day. You can take it once daily with a meal, and for the best results, make it part of your daily routine.

Is Hyaluronic Acid Safe?

Absolutely. There are no known side effects of taking hyaluronic acid, and it doesn’t interact with other compounds. So, if you’re already stacking your supplements, HA is a safe addition.

The Bottom Line

If you're feeling the strain in your joints—whether it's from years of endurance sports or just life—hyaluronic acid could be the key to keeping you moving pain-free. It’s a solid option for reducing joint pain, improving mobility, and even adding a little skin-smoothing bonus along the way. Keep it simple: take it daily, and give your joints the lube they deserve.

 

References:

  • Masuko K, Minako Murata, Kazuo Yudoh, Tomohiro Kato, Hiroshi Nakamura Anti-inflammatory effects of hyaluronan in arthritis therapy: Not just for viscosity. Int J Gen Med. 2009; 2: 77–81. (2009)
  • COSCA D, et al. University of California Davis Sports Medicine Program, Sacramento, California. Am Fam Physician. 2007 Jul 15;76(2):237-244.
  • Oe M, Toshiyuki Tashiro, Hideto Yoshida, Hiroshi Nishiyama, Yasunobu Masuda, Koh Maruyama, Takashi Koikeda, Reiko Maruya, Naoshi Fukui. Oral hyaluronan relieves knee pain: a review. Nutr J. 2016; 15: 11. Published online 2016 Jan 27.
  • Tamer Mahmoud Tamer. Hyaluronan and synovial joint: function, distribution and healing
  • Interdiscip Toxicol. 2013 Sep; 6(3): 111–125. Published online 2013 Sep.
  • Jensen GS, Attridge VL, Lenninger MR, Benson KF. Oral intake of a liquid high-molecular-weight hyaluronan associated with relief of chronic pain and reduced use of pain medication: results of a randomized, placebo-controlled double-blind pilot study. J Med Food. 2015 Jan;18(1):95-101
  • Bellar, A., Kessler, S. P., Obery, D. R., Sangwan, N., Welch, N., Nagy, L. E., … Motte, C. D. L. (2019). Safety of Hyaluronan 35 in Healthy Human Subjects: A Pilot Study. Nutrients, 11(5), 1135.
  • Oe, M., Sakai, S., Yoshida, H., Okado, N., Kaneda, H., Masuda, Y., & Urushibata, O. (2017). Oral hyaluronan relieves wrinkles: a double-blinded, placebo-controlled study over a 12-week period. Clinical, Cosmetic and Investigational Dermatology, Volume 10, 267–273.
  • Cai, Z., Feng, Y., Li, C., Yang, K., Sun, T., Xu, L., … Chiu, K.-Y. (2018). Magnoflorine with hyaluronic acid gel promotes subchondral bone regeneration and attenuates cartilage degeneration in early osteoarthritis. Bone, 116, 266–278. doi: 10.1016/j.bone.2018.08.015