What food has the highest amount of hyaluronic acid? Unveiling the Best Nutritional Sources

October 5, 2025 •

4 min read

While hyaluronic acid is produced naturally throughout the body, bone broth is widely considered one of the richest direct dietary sources. Wondering what food has the highest amount of hyaluronic acid to support skin, joints, and overall wellness? A holistic approach involves consuming foods that either contain it directly or provide the necessary co-factors for its synthesis.

Quick Summary

Bone broth is a top dietary source of hyaluronic acid. Many other foods, including soy, citrus fruits, and leafy greens, contain nutrients like magnesium and phytoestrogens that support the body's natural production of hyaluronic acid.

Key Points

Bone Broth is the Richest Direct Source: Bone broth is the food that contains the highest amount of actual hyaluronic acid, extracted from animal bones and connective tissues.
Magnesium is Crucial for Synthesis: Foods rich in magnesium, like leafy greens, sweet potatoes, and nuts, are essential co-factors that enable the body to produce its own hyaluronic acid.
Citrus Fruits Prevent Breakdown: Citrus fruits contain naringenin, a compound that prevents the breakdown of existing hyaluronic acid, helping to maintain healthy levels.
Soy Products Boost Production: Soy-based foods such as tofu and edamame contain phytoestrogens that can stimulate the body's natural production of hyaluronic acid.
A Balanced Diet is the Best Strategy: The most effective way to support healthy HA levels is through a varied diet that includes direct sources like bone broth and foods rich in magnesium, zinc, and vitamin C.
Hydration is Key: Always remember that proper hydration from drinking water is critical to helping hyaluronic acid function effectively, as it binds to water molecules to keep tissues hydrated.

Understanding Hyaluronic Acid and Dietary Sources

Hyaluronic acid (HA) is a powerful molecule known for its ability to hold large amounts of water, making it crucial for skin hydration and joint lubrication. The body naturally produces HA, but production can decline with age. While some foods contain HA directly, many others provide the essential nutrients that act as building blocks or catalysts for your body's own synthesis. The key to maintaining optimal levels lies in understanding which foods offer the most support.

The Top Direct Source: Bone Broth

Among all dietary options, bone broth is the standout source of actual, ingestible hyaluronic acid. This is because it is made by simmering the bones and connective tissues of animals for an extended period, which leaches out valuable nutrients into the liquid.

How it's made: Simmering animal bones, such as chicken or beef, for 12 to 48 hours allows the collagen, gelatin, and hyaluronic acid from the connective tissues to dissolve into the liquid.
Other benefits: In addition to HA, bone broth is rich in collagen, amino acids like proline and glutamine, and other joint-supporting compounds like chondroitin and glucosamine.
Ways to consume: It can be enjoyed on its own as a warm beverage, used as a base for soups and stews, or incorporated into gravies.

Foods that Boost Your Body's Natural HA Production

For those who prefer a plant-based diet or want to supplement their intake, numerous foods provide the precursors and co-factors needed for the body to synthesize its own hyaluronic acid. These foods don't contain HA themselves but are vital for the process.

Soy-Based Foods

Soy products are rich in isoflavones, a type of phytoestrogen that mimics the effects of estrogen in the body. Since estrogen can increase the body’s HA levels, a diet rich in soy can be beneficial for skin health.

Tofu: A versatile protein source, tofu can be added to salads, stir-fries, and smoothies.
Edamame: These immature soybeans contain the same HA-boosting phytoestrogens and are a healthy snack option.
Soy Milk: A simple way to incorporate soy into your daily routine by using it in coffee, cereal, or smoothies.

Citrus Fruits and Berries

Oranges, lemons, and other citrus fruits don't contain HA, but they are packed with vitamin C and a flavonoid called naringenin. Vitamin C is essential for collagen synthesis, which works synergistically with HA to maintain skin structure. Naringenin actively inhibits the enzyme hyaluronidase, which is responsible for breaking down HA in the body.

Magnesium-Rich Foods

Magnesium is a critical mineral involved in the body's natural synthesis of hyaluronic acid. Incorporating magnesium-rich foods is a powerful way to support your body's HA production.

Dark, Leafy Greens: Vegetables like kale and spinach are excellent sources of magnesium.
Nuts and Seeds: Almonds, chia seeds, and pumpkin seeds are also high in magnesium and make for great snacks.
Sweet Potatoes: These starchy root vegetables provide both magnesium and beta-carotene, an antioxidant that protects the skin from damage.

Root Vegetables

Root vegetables like sweet potatoes, carrots, and turnips also contribute to your body's HA production, largely due to their magnesium content. Additionally, they offer a host of vitamins and minerals that support overall skin and joint health.

Nuts and Seeds

Beyond magnesium, certain nuts and seeds are rich in other nutrients that promote healthy skin. Zinc, for example, is associated with healthy HA levels. Incorporating foods like almonds and pumpkin seeds can provide both magnesium and zinc to support HA synthesis.

HA-Boosting Food Comparison Table


Food Group	Key Nutrients	Primary Mechanism	Best for...
Bone Broth	Hyaluronic Acid, Collagen, Glucosamine	Direct intake of HA and collagen.	Quick, high-impact HA increase and joint support.
Soy Products	Phytoestrogens, Manganese	Boosts body's natural HA production via estrogen mimicry.	Plant-based HA promotion and protein intake.
Citrus Fruits	Vitamin C, Naringenin	Inhibits HA breakdown and supports collagen synthesis.	Protecting existing HA levels and antioxidant support.
Leafy Greens	Magnesium	Acts as a co-factor in the body's HA synthesis process.	Long-term, consistent HA production support.
Nuts and Seeds	Magnesium, Zinc, Vitamin E	Supports HA synthesis and provides antioxidant protection.	Healthy snacking for skin and joint health.

Conclusion: A Holistic Approach to Hyaluronic Acid

While a definitive answer to what food has the highest amount of hyaluronic acid is bone broth, a balanced and diverse diet is the most effective strategy for long-term health. Relying on a single food source is not as beneficial as incorporating a variety of foods that either contain HA directly or provide the necessary nutrients for its synthesis. By adding nutrient-rich foods like bone broth, soy, citrus, and leafy greens to your diet, you can support your body’s natural ability to produce and maintain healthy levels of this crucial molecule. This holistic nutritional approach will benefit not only your skin's hydration and youthful appearance but also your joint function and overall cellular health.

For more detailed information on hyaluronic acid and its benefits, consult reputable sources like the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC5579659/).

Frequently Asked Questions

Bone broth is considered the food with the highest concentration of absorbable hyaluronic acid, as it is extracted directly from the connective tissues and bones of animals during simmering.

Plant-based foods do not contain hyaluronic acid directly. However, they contain crucial nutrients like magnesium, zinc, and phytoestrogens that help boost your body's natural production of HA.

No, oranges do not contain hyaluronic acid. Instead, they contain naringenin, a compound that helps prevent the breakdown of your body's existing HA, along with vitamin C which supports collagen synthesis.

Soy products like tofu and edamame are high in phytoestrogens. These compounds can mimic the effects of estrogen, which has been shown to increase hyaluronic acid levels in the body.

Key minerals include magnesium and zinc. Magnesium is directly involved in the synthesis process, while zinc is linked to healthy HA levels in the body.

A combined approach is often best. Consuming foods that support HA production and intake, like bone broth, is a natural way to boost levels. However, supplements can offer a concentrated dose, especially for therapeutic purposes.

A diet that promotes HA production and reduces its breakdown can lead to improved skin hydration, elasticity, and a reduction in fine lines. It also supports joint lubrication and overall connective tissue health.