What food has the most hyaluronic acid?: A Dietary Guide to Boosting Skin and Joint Health

October 5, 2025 •

4 min read

According to studies, the body's natural production of hyaluronic acid declines with age, leading to visible signs of aging like wrinkles and dryness. While bone broth is often cited as a direct source, a wide array of foods can help increase your body's own supply of this essential molecule.

Quick Summary

This guide examines foods that directly contain hyaluronic acid, such as bone broth, and other nutrients that aid the body's production for better skin and joint lubrication.

Key Points

Bone Broth is a Direct Source: Simmering animal bones and connective tissues releases direct hyaluronic acid into the broth, making it one of the most potent food sources.
Magnesium is a Key Cofactor: Foods rich in magnesium, including leafy greens and nuts, are crucial for the body to efficiently produce its own hyaluronic acid.
Soy Boosts HA Production: Soy products like tofu and edamame contain phytoestrogens that can stimulate the body to increase its hyaluronic acid levels.
Citrus Fruits Prevent Breakdown: Naringenin in citrus fruits helps inhibit the enzyme that breaks down hyaluronic acid, preserving your existing levels.
Variety is Best: Combining different food groups—direct sources, magnesium, phytoestrogens, and antioxidants—is the most effective dietary strategy for maximizing hyaluronic acid levels.
Root Vegetables Offer Support: Starchy root vegetables like sweet potatoes and potatoes supply magnesium and other nutrients that assist in hyaluronic acid synthesis.

Understanding Hyaluronic Acid and Its Importance

Hyaluronic acid (HA) is a naturally occurring polysaccharide found throughout the body, with the highest concentrations located in the skin, eyes, and connective tissues. Its primary function is to retain moisture, capable of holding up to 1,000 times its weight in water, which is crucial for hydrating the skin, lubricating joints, and maintaining eye health. As we age, our natural HA levels diminish, contributing to common issues such as dry skin, fine lines, and joint stiffness. While topical creams and supplements are popular options, integrating HA-supporting foods into your diet is a natural and effective approach to maintaining healthy levels.

Direct Food Sources of Hyaluronic Acid

When asking what food has the most hyaluronic acid?, the most straightforward answer lies in animal products, particularly those that contain connective tissues and bones.

Bone Broth

Made by simmering animal bones and connective tissues for an extended period, bone broth is a rich source of not only hyaluronic acid but also collagen, glucosamine, and chondroitin. The long cooking process allows these beneficial compounds to be released into the broth, creating a nutritious liquid that supports skin elasticity and joint function. You can consume bone broth on its own, use it as a base for soups, or incorporate it into stews and gravies.

Organ Meats

Organ meats, or 'offal,' from livestock like beef, lamb, and poultry are another potent, direct source of hyaluronic acid. Tissues like liver, kidney, and tongue contain concentrated levels of nutrients, including HA. While not a staple in every diet, they offer a dense nutritional profile. Incorporating them can be as simple as adding a small amount to stews or enjoying pâté on toast.

Foods That Promote Hyaluronic Acid Production

For those who prefer a plant-based diet or want to diversify their intake, numerous foods do not contain HA directly but provide essential nutrients that boost the body's natural synthesis.

Magnesium-Rich Foods

Magnesium is a vital mineral that aids in the activation of the enzymes responsible for HA production. A sufficient intake of magnesium helps the body maintain optimal HA levels.

Leafy Greens: Kale, spinach, and Swiss chard are nutritional powerhouses packed with magnesium.
Nuts and Seeds: Almonds, cashews, and pumpkin seeds are excellent sources of magnesium, along with healthy fats and protein.
Starchy Root Vegetables: Sweet potatoes, potatoes, and other root vegetables provide not only magnesium but also antioxidants like beta-carotene.

Phytoestrogen-Containing Foods

Phytoestrogens are plant compounds that can mimic the effects of the hormone estrogen, which has been shown to increase hyaluronic acid levels in the body.

Soy Products: Tofu, edamame, and tempeh contain phytoestrogens and are great plant-based sources of protein and other minerals.

Naringenin-Rich Foods

Naringenin is a flavonoid found in citrus fruits that helps to inhibit hyaluronidase, the enzyme responsible for breaking down hyaluronic acid. By slowing this breakdown, naringenin helps maintain existing HA levels.

Citrus Fruits: Oranges, grapefruits, and tomatoes are good sources of naringenin. They also provide vitamin C, another key nutrient for skin health.

Vitamin C and Antioxidant-Rich Foods

Beyond citrus, many fruits and vegetables rich in vitamin C and antioxidants help protect and boost HA production by supporting collagen synthesis and fighting oxidative stress.

Berries: Strawberries and blueberries contain potent antioxidants.
Bell Peppers: Rich in vitamin C, bell peppers help support collagen production.
Avocados: This fruit contains healthy fats and magnesium, which aid in HA synthesis.

Comparison of HA Sources: Direct vs. Supportive


Feature	Direct (Animal-Based) HA Sources	Supportive (Plant-Based) HA Boosters
Primary Mechanism	Provides the body with bioavailable hyaluronic acid directly from the food source.	Supplies nutrients that aid the body's natural production and preservation of HA.
Key Food Examples	Bone broth, organ meats (liver, kidneys), connective tissues.	Leafy greens (kale, spinach), soy products (tofu, edamame), nuts (almonds), citrus fruits (oranges).
Associated Benefits	Rich in collagen, glucosamine, and chondroitin; supports joints and skin hydration.	Provides essential vitamins, minerals, and antioxidants; supports overall health and cellular function.
Dietary Suitability	Non-vegetarian, carnivorous diets.	Suitable for plant-based and vegetarian diets. Can be combined with other diets.

Conclusion

When considering what food has the most hyaluronic acid?, bone broth and organ meats offer a direct supply, but a comprehensive approach is more beneficial. Incorporating a variety of foods rich in magnesium, phytoestrogens, and naringenin can effectively support your body’s natural ability to produce and maintain hyaluronic acid. A balanced diet, combining both direct and supportive sources, is the most powerful strategy for promoting hydrated skin, supple joints, and overall vitality from the inside out. For optimal health, a well-rounded dietary plan is key, and if you're interested in further reading about nutrition for healthy skin, consider exploring resources from reputable health organizations like the Harvard School of Public Health.

Frequently Asked Questions

Bone broth, made from simmering animal bones and connective tissues, is generally considered to be the most concentrated dietary source of direct hyaluronic acid.

While direct sources are animal-based, a vegetarian diet can still support high hyaluronic acid levels by focusing on foods rich in nutrients like magnesium (leafy greens, nuts) and phytoestrogens (soy products), which boost the body's natural production.

Both can be effective. Oral supplements offer a concentrated dose of HA, while a balanced diet provides a wider array of nutrients that support overall skin and joint health. A combination can be beneficial, but supplements should complement, not replace, a healthy diet.

Fruits, particularly citrus fruits, don't contain HA directly but are rich in compounds like naringenin, which prevent the breakdown of hyaluronic acid. They also provide vitamin C, which is essential for collagen and HA synthesis.

Yes. You can increase your body's natural hyaluronic acid production by consuming foods rich in magnesium, such as leafy greens and nuts, and phytoestrogens from soy products.

Magnesium is a critical mineral involved in the enzymatic reactions that synthesize hyaluronic acid in the body. Adequate magnesium intake is necessary for efficient HA production.

Yes, many people use both. Topical applications of HA serums can provide localized skin hydration, while dietary intake and supplementation can support systemic levels of hyaluronic acid for broader health benefits, including joints and eyes.