6 Nutritious Foods That Naturally Boost Hyaluronic Acid

Hydration is the foundation of healthy, youthful-looking skin.

When your skin lacks moisture, fine lines and wrinkles become more visible, and your complexion can start to appear dull or tired. Sometimes, your skin even compensates for dryness by producing excess oil, which may lead to clogged pores and breakouts.

Your body naturally produces substances to maintain skin hydration — one of the most powerful is hyaluronic acid. This naturally occurring molecule is essential for keeping your skin plump, smooth, and radiant. While hyaluronic acid is commonly found in serums and moisturizers, you can also boost your body’s production of it from the inside out by eating certain nutrient-rich foods.

Here’s everything you need to know about the skin benefits of hyaluronic acid and six foods that can help your body produce more of it naturally.

The Skin Benefits of Hyaluronic Acid

Hyaluronic acid (HA) is a sugar molecule naturally found in your skin, eyes, and connective tissues. Its superpower is retaining moisture—it can hold up to 1,000 times its weight in water, making it one of the most effective humectants for deep hydration.

Regular use and intake of hyaluronic acid can:

Plump and smooth the skin, reducing the look of fine lines and wrinkles.

Soothe irritation and redness, improving overall skin comfort.

Support wound healing and help regulate inflammation.

Strengthen the skin barrier, locking in moisture for longer.

Promote firmness and elasticity, keeping your skin supple and youthful.

As we age, the body’s natural production of HA — much like collagen and elastin — begins to decline. This is why adding hyaluronic acid–rich skincare products and nutrient-dense foods to your daily routine can make such a difference for maintaining firm, radiant skin.

The Best Foods to Support Hyaluronic Acid Production

If you’re looking to enhance your body’s natural HA levels, there are two effective approaches: supplements and nutrition. While supplements can help, the most sustainable and holistic option is filling your diet with foods that either contain hyaluronic acid or support its production.

Here are six of the best choices:

1. Bone Broth

Bone broth is one of the richest dietary sources of hyaluronic acid. Made by simmering animal bones and connective tissues, it’s packed with collagen, amino acids, and HA — all of which work together to nourish your skin from within.

2. Tofu

Tofu is a plant-based protein powerhouse that contains phytoestrogens — plant compounds that can help stimulate your body’s natural HA production. It’s also rich in calcium and iron, making it a smart addition to a skin-healthy diet.

3. Edamame

These tender, young soybeans are not only a great snack but also a wonderful source of phytoestrogens. Regularly including edamame in your meals can help support the body’s natural hyaluronic acid synthesis.

4. Leafy Greens

Spinach, kale, and collard greens are packed with magnesium — a key mineral that helps your body produce hyaluronic acid. They’re also loaded with antioxidants that protect the skin from environmental stressors and premature aging.

5. Root Vegetables

Sweet potatoes, carrots, and other root vegetables are naturally rich in antioxidants and magnesium, both of which support healthy HA levels. They also contain beta-carotene, a nutrient that helps keep your skin glowing and resilient.

6. Almonds

Almonds are a nutrient-dense snack full of magnesium and vitamin E — a potent antioxidant known for protecting skin from UV damage and supporting hydration. Together, these nutrients encourage healthy hyaluronic acid production.

Bonus: Foods That Help Preserve Hyaluronic Acid

Even as you increase your HA intake, it’s also important to protect what your body naturally produces. A compound called naringenin — found in citrus fruits like oranges, grapefruit, and tomatoes — helps inhibit the enzyme that breaks down hyaluronic acid. Incorporating these foods into your diet can help preserve your skin’s natural moisture balance and elasticity.

The Takeaway

Hyaluronic acid is one of your skin’s greatest allies — both in your skincare routine and on your plate. By combining HA-infused skincare treatments at authentic skin with a diet rich in HA-supporting foods, you can achieve deep, long-lasting hydration and a visibly plumper, more radiant complexion.