Does Hyaluronic Acid Cause Weight Gain? Here's The Truth

Hyaluronic acid doesn't cause weight gain. You might have heard how great it holds water, but that’s hydration—not fat. You can now breathe a sigh of relief! (whew)

I've been in the skincare industry for over a decade and have heard this question several times. Especially since more brands (count us in!) use hyaluronic acid to provide that plump and firm look. People see the word "plump" and assume weight gain, but that’s not how HA works.

Let me discuss what HA is, how it interacts with your body, and why it might give the illusion of added weight. I'll also answer some common questions about Hyaluronic acid. 

Hyaluronic acid (HA) is a “soft and sticky” substance in your body that cushions your tissues. Gooey as honey on a warm biscuit!

Hyaluronan and hyaluronate are its aliases. Its superpower is holding water—plenty of it! I believe the "weight gain" suspicions came from this ability.

Eyes, skin, joints—name it! HA is present there and in other parts of your body. But like some of the best parts of life, our body produces less and less HA as we age.

If you notice wrinkles, smile lines, and dryness creeping in, that’s the sign that your skin retains less moisture. Joints may feel stiffer, and your skin might not bounce back as quickly.

That’s why HA-infused skincare, supplements, and medical treatments help replenish what time slowly takes away.

A person weighing around 70 kg (roughly 154 pounds) holds about 15 grams of hyaluronic acid in their body. That’s barely the weight of an almond! But don't let that fool you.

A single gram of HA can grip up to six liters of water . That’s about 25 cups! Imagine pouring that much water into a tiny sponge. How powerful, right? 

No, HA doesn’t add weight to your body. The reason is pretty simple: water retention ≠ fat gain. HA holds water but doesn’t store fat, increase body mass, or contain calories. It never lingers long enough to affect weight.

I like how this paper from Science Direct explained what happens when you ingest HA. Let me tell you about it. The body quickly breaks it down with hyaluronidases—enzymes that turn HA into smaller molecules.

These molecules pass through and leave your system as quickly as they enter. HA never accumulates or causes metabolic changes.

This is rare, but if you ever feel fuller when taking HA supplements, it is the water’s effect. 

Now that the weight gain issue is out of the picture let me show you the good effects of hyaluronic acid on your skin and body.

This table is just a quick view of what HA can offer.

It doesn't stop at making you beautiful by reducing those lines and moisturizing your skin, it also shower your health with much love! 

There are four ways to get more hyaluronic acid into your system - food, oral supplements and medications, skincare, and injection. Do you want to know how they work? Here's a summary:

Food is the first (and best) way to gain HA naturally. The right nutrients help your body produce and maintain HA levels. They keep your skin, joints, and tissues hydrated. Start with these five foods:

• Fruits (Oranges, Apples, Bananas, Avocados, Tomatoes).  Yummy, hydrating, and cleansing—the only way to describe these heaven-sent snacks. They help your body maintain HA production with the help of vitamin C and fight off skin-damaging free radicals. Plus, you can do what you want with them! Toss them into a smoothie, add them to a salad, or eat them as they are. Oh, how I love fruits!
• Sweet Potatoes.  This root vegetable supplies magnesium to your body, which helps it create more HA. Swap your regular fries for something healthier! Bake, mash, or air-fry them for a healthy, skin-friendly boost.
• Vegetables (Root Crops, Leafy Greens, Kale).  They may not be taste-friendly like fruits, but they deliver essential nutrients. Vitamin C and A work together—one helps break down HA so your skin absorbs it, while the other supports HA production. Win-win.
• Almonds.  Are you a nut-lover? Good news for you! Almonds help your body create HA naturally. That's thanks to the magnesium they contain. Trade those salty chips for a handful of almonds, and you'll see the difference.
• Bone Broth.  Nothing beats a warm, nourishing bowl of bone broth. Slow-cooked bones contain hyaluronic acid as well as collagen, glucosamine, and chondroitin. These special substances support joint flexibility and skin hydration. Sip and glow with this natural nutrient-giving food. 

Taking hyaluronic acid can help hydrate skin, support joints, and relieve discomfort. Hyaluronic acid supplements and medication are designed for quick absorption and might work faster than eating HA-rich foods.

• Oral hyaluronic acid helps maintain joint flexibility and reduce muscle pain. It supports hydration from within, making it a popular choice for skin and overall wellness.
• Eye drops with HA help moisturize dry eyes and ease irritation. They provide quick relief and keep eyes comfortable throughout the day.

Hyaluronic acid-infused serums and moisturizers deliver deep hydration to erase (or at least lessen) the signs of aging. Plus, the low molecular weight of HA penetrates deeper and keeps your skin hydrated longer. This method is the golden key to say adiós to wrinkles, fine lines, and dry skin.

Skincare is our fave method for providing HA because that’s what we know best! Of course, we recommend combining this topical solution with eating healthy  *look above for food ideas* , getting enough sleep, and drinking plenty of water. Your skin needs all the support it can get.

Here are some must-try cosmetic products from Roots San Francisco: 

Hyaluronic acid injections are usually the option for those with bad cases of osteoarthritis or those who need a quick fix for volume loss in the skin.

Besides that, HA is also famous as a dermal filler used to plump lips, smooth wrinkles, and restore lost volume. But just to give you our two cents, you should only consider this option if there’s no other alternative available.

Fillers provide instant results, but they come with risks. Side effects range from swelling, bruising, and irritation to lumps, tissue damage, or scarring and blindness. For joint injections, research suggests no major difference between HA shots and a placebo.

Don’t worry. Hyaluronic acid is safe to take, apply, and use most of the time. We can say that side effects are pretty rare. But it wouldn't hurt to use hyaluronic acid cautiously and observe any reactions. Here are some possible adverse effects:

• Skin Irritation. Redness, itching, or mild swelling may appear when trying a new HA product. Remember: patch before you splash—a tiny test keeps skin stress at rest!
• Injection Reaction. Injecting HA is more side-effect-prone than applying it topically. Pain, bruising, and swelling may appear but should ease within a few days.

Our best advice is to follow the correct application or dosage to avoid issues.

Remember, hyaluronic acid doesn’t give you extra pounds. If anything, HA keeps your skin smooth, your joints cushioned, and your body feeling its best. And while growing older affects the body's natural HA levels, you can replenish it with the right foods, skincare, supplements, or treatments.

If you want high-quality hyaluronic acid products, check out our hydrating serums and moisturizers and explore other skincare essentials at Roots San Francisco . Time to embrace hydration, radiance, and skin that feels as good!