For bodybuilders and fitness fanatics, whey protein is a go-to supplement for muscle building. But whey protein has a dirty little secret: It could cause or worsen acne.
Whey is one of the two main proteins found in milk (the other one is called casein). Too much whey can increase your level of insulin-like growth factor 1 (IGF-1), a hormone that boosts testosterone, causing breakouts.
Since whey comes from milk, you may be thinking you need to cut out all dairy to prevent acne flares. But before you throw out your cheese plate, you should know that not all dairy products are problematic.
Here’s the 411 on the possible link between whey protein and acne — and what else may be messing with your skin — so you can decide whether to go with a different protein powder.
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Whey protein and acne: What’s the connection?
TL;DR: Whey protein increases IGF-1 and boosts testosterone, which can cause breakouts or worsen acne.
IGF-1 and acne
IGF-1 is an anabolic hormone, meaning it helps with growth, including muscle gains. Great news for your glutes but not so great for your skin.
Research suggests that too much IGF-1 can lead to problems such as acne because it can increase the production of androgens. The primary androgen is testosterone, which is known to trigger acne.
IGF-1 levels go up during puberty, which helps explain why many teens deal with acne. People with higher levels of IGF-1 in their blood tend to have worse breakouts.
Your skin also has IGF-1 receptors, where the hormone can bind and increase sebum production. Sebum is a waxy, oily substance that can help protect your skin, but it clogs your pores if your body makes too much of it.
Milk and acne
Some studies show that drinking milk and consuming whey protein supplements — remember, whey is a primary protein found in milk — are associated with an increased risk of acne.
A large 2020 study in more than 24,000 French adults with acne found an association between milk drinkers and acne severity. The authors concluded that along with a sugary, high fat diet, milk could increase the production of IGF-1 and make acne worse.
Should you cut out dairy to prevent acne?
Milk contains whey protein, but do you need to say goodbye to all dairy to prevent acne? Probably not.
The connection between dairy and acne seems to be mainly due to whey protein and milk, at least according to research. Other types of dairy that have lower levels of whey might not be the culprits of your breakouts.
A 2019 review of studies on dairy and acne intake found a link between acne and milk consumption but did not find the same connection for other dairy foods like cheese and yogurt.
Are you mixing your whey with milk to make a protein shake? If you have acne, that could spell double trouble for your skin. Milk tends to be higher in whey, while cheese and yogurt are lower because the liquid that is strained and discarded during processing contains most of the whey.
How to decide whether it’s right for you
We all respond differently to foods, no matter what the research says. The only way to really know if dairy or whey protein is making your acne worse is to eliminate it and see what happens.
You can start by removing all sources of dairy, and if your skin starts glowing, there’s your answer. But you can also experiment by slowly adding certain types of dairy, like cheese and yogurt, back into your diet to see if it makes a difference or if whey is the troublemaker.
Other potential acne causes
While whey could contribute to acne, it’s likely not the only offender. Here are a few more causes to consider:
High glycemic index (GI) foods.High GI foods like sweets and white flour, which spike your blood sugar, are also linked to acne. A 2021 review examining food and acne found that the strongest evidence linking what we eat to breakouts is connected to a high GI diet.
Hormones. Changes in hormone levels, like those that occur during puberty or pregnancy, can cause acne. Research indicates that acne is also a symptom of certain medical conditions that involve hormones, such as polycystic ovary syndrome.
Stress.Stress can aggravate acne symptoms. While stress does not directly causes acne, it can impact hormones via the stress response, and this can make acne worse.
Inflammatory fats.Studies suggest a link between saturated and hydrogenated fat intake and acne severity. Folks who eat less fish may also have more severe acne. This is likely related to higher omega-6 to omega-3 ratios. Research found that increasing omega-3 intake (think fatty fish like salmon) and decreasing omega-6 intake (think polyunsaturated fats in vegetable oils) may help improve acne.
Makeup. Some cosmetics and skin care products can trigger acne breakouts by clogging your pores.
If you’re dealing with breakouts and cutting whey doesn’t seem to do the trick, try to take a closer look at these factors.
Tips to get rid of acne
Getting rid of breakouts can require a multifaceted approach. Here are some tips for getting rid of acne.
Resist the urge to pop
When you are face-to-face with a new whitehead, it’s hard not to be tempted to squeeze it out. But please, step away from the mirror.
Popping or picking can lead to worse breakouts and scarring. Instead, try using a pimple patch or spot treatment to dry it out or draw out the gunk from the clogged pore.
Cut down on sugary foods
Research suggests that low GI foods may reduce IGF-1 levels and androgens and improve acne. High GI foods, such as sugary ones, can have the opposite effect.
Instead, reach for nuts, seeds, fruits, and vegetables. These provide a steadier energy source throughout the day while helping clear up your skin.
Drink plenty of water
Water is essential for keeping your skin hydrated and healthy. Dehydrated skin may actually produce more oil to make up for lack of hydration (and unintentionally worsen acne breakouts).
Aim to drink at least eight glasses of water per day. Bored with plain water? Sparkling water could be your new best friend. You can try carrying a water bottle with you wherever you go as a reminder.
Take probiotics
The science isn’t 100 percent there yet, but some research suggests that probiotics may help improve acne breakouts. They can cool down skin inflammation and even balance certain types of bacteria that contribute to acne. And, interestingly, some research suggests that probiotics could help lower IGF-1 levels in the body.
Studies have also noted that, in general, proper nutrition may help effectively prevent, alleviate, and treat acne. So stock up on those nutritious, vitamin-rich foods.
Get professional help
If you feel like you’ve tried everything and you’re still concerned about acne, try consulting a professional. A dermatologist can help you find the best treatment for your specific skin type and acne severity.
Whey protein alternatives
So, you’ve decided to break up with whey for a while but still need something to reach your protein goals? Don’t stress — there are a ton of tasty options out there:
Pea protein. This nutritious alternative contains antioxidants and minerals such as iron. Pea protein powder has a good amino acid profile, and one study found no difference in muscle growth between whey and pea protein powder supplements.
Hemp protein. Hemp protein powder (yep, it comes from the cannabis plant) is a complete plant-based protein, which means it has all the essential amino acids. It also contains fiber, magnesium, and omega-3 fatty acids.
Collagen protein. If you’re looking for a protein that will help keep your skin, hair, and nails healthy, collagen is the way to go. It’s not a complete protein on its own, but it can also support healthy joints following your workouts.
Pumpkin seed protein.Pumpkin seed protein is a fantastic vegan-friendly protein option that also gives you minerals such as zinc and magnesium. Like collagen, pumpkin seed is not a complete protein, but it can help you meet your protein goals as long as you eat other protein sources throughout the day.
tl;dr
Whey protein is a popular choice for athletes and people looking to increase muscle mass, but it can also cause acne. If breakouts are ruining your day, try cutting back on whey protein (or milk) and replacing it with a different type of protein to see if you notice a difference.
If you’ve tried everything and you’re still concerned about your acne, a dermatologist may be able to help you address it.
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A sleep mask can help block out bright light and help you catch the Zzzs you need to keep you alert and full of energy. Whether you’re looking to snooze in the afternoon, nap on a plane, or block out your partner’s annoying AF reading light, a sleep mask might be the answer to your sleepy time probs.
We’ve put together this list of our fave sleep masks to help make your search easier, so you can rest, relax, and recharge.
Here are the criteria we used to put together this list of the best sleep masks:
Materials. We gravitated toward silk masks because they’re soft to the touch and tend not to irritate the skin (or frizz up your hair!). But since not everyone has the same preferences, we also included a few masks made of other materials — like cotton and memory foam.
Light blocking.We made sure to select masks that legit block out light because what’s the point of wearing a mask if it doesn’t do what it’s supposed to?
Design. We included a few diff types of designs, so you’ve got options — like convex eye cups to keep your eyelash extensions lookin’ fab or weighted masks to help you wind down.
Testing and reviews. We only picked masks with rave reviews from customers. We also tried all of these masks ourselves to make sure they’re legit.
Pros: comes in lots of colors, soft and silky feel, breathable
Cons: not adjustable
At the top of our list is the Brooklinen Mulberry Silk Eyemask, an editor fave with a silky smooth feel. The silk fabric is lightweight enough that it won’t bug you while you’re sleeping, but it still provides plenty of coverage for blocking out light.
Even the strap is made of silk, so it’s gentle enough on hair and ensures you can get some literal beauty sleep. And the material is cool to the touch, making it great for year-round use. You can also toss it in the washing machine when it’s time for a refresh.
The only bummer is that it’s not adjustable. Womp, womp.
What our tester says: “I’m obsessed with this eye mask. My ophthalmologist recommended that I start wearing a silk eye mask every time I use my dry eye ointment (growing up is so glamorous, isn’t it?), and this Brooklinen mask gets the job done. It has luxurious vibes and is super comfy. The only negative is that it sometimes slips off while I’m sleeping because it’s just a tad loose on me.” – Ruby Thompson, Market Editor
Pros: great light blocker, individual eye cups won’t smudge makeup
Cons: not a good choice for side sleepers
More than 60,000 Amazon reviewers can’t be wrong, can they?
There’s a good reason people love this contoured eye mask for sleeping. The 3D cups help keep light out without digging into your eye sockets and allow you to snooze without having to worry about your makeup smudging — so it’s great for travel!
Reviewers like that the mask is adjustable and say the strap doesn’t get tangled in their hair. A few people complain that the fit around the eyes is too snug, and the 3D design isn’t optimal for side sleepers, though.
What our tester says: “I got this mask on sale on Amazon, and it was one of the first sleep masks I ever tried. I love the contoured eyecups — they make the mask feel weightless. The adjustable strap also makes it way more secure than other masks I’ve tried, which is a big plus. I take this one along with me any time I travel because it doesn’t leave me with raccoon eyes if I nap with makeup on!” – Ruby Thompson, Market Editor
Pros: comes with travel bag, machine washable, comes in multiple colors
Cons: not adjustable
This super cute handmade mask is 100 percent mulberry silk and features a soft elastic strap with added cushioning. It even comes with a handy travel bag. Need to wash it? Toss it in the washer on the gentle cycle.
The mask comes in multiple pretty colors, including luxurious options like matcha and champagne. It’s designed to be gentle on both your hair and skin.
Reviewers adore how soft it is and appreciate that it doesn’t pinch or tug on hair during the night. The shiny silk is also great for people with sensitive skin. The only downside is that it’s not adjustable, and some reviewers say it’s too big for them.
What our tester says: “Honestly, I hate eye masks. I always thought they were rough, hot, and uncomfortable. That was until I used the Blissy mask. Now I’m an eye mask convert. I’m having a serious love affair with this silky eye mask. It feels so luxurious on my eyes with its cool, silky fabric. It’s not too tight, but it actually stays on my head while I sleep on my stomach (and my face!). It blocks out any annoying light in my room (hello, cellphone blue light) that my blackout blinds miss and just really chills you out. I just wish my baby would let me sleep more so I didn’t have to take it off so much! As a new mom who is trying to hang on to so little sleep, this is a luxury for my eyes and my Zzz’s.” – Carley Millhone, Editor
Cons: not good for people with small heads, lets light in for some people
Can’t you just wear any sleep mask regardless of your fave sleep position? Technically, yes, but some side sleepers find thick sleep masks uncomfy. If you’re a side or combo sleeper, you might find a thinner mask more conducive to a restful, uninterrupted night’s sleep.
This inexpensive thin mask features an organic silk cover and a teardrop shape to maximize light blockage. It’s also adjustable (yay!). Its larger size also makes it a good choice if you have a bigger-than-average noggin’.
Reviewers like the blackout design and the soft material. However, some people comment that it’s too big for their faces and lets in light.
What our tester says: “I loved the silky-smooth feel of the fabric and it was very comfortable to lay with on (you can sleep in any position with it) but was very disappointed that it lets light in at the bottom. I’d recommend this for someone who doesn’t need full black-out to sleep.” – Samantha Kostaras, Editor
Cons: strap doesn’t stay put, according to some reviewers
Here’s another eye mask beloved by our editors. This weighted mask blocks out light while also providing cooling compression, making it a great option if you regularly get headaches or migraine attacks.
Inside, small beads act like tiny massagers to help provide soothing relief. You can toss it into the freezer, so it’s ready for whenever you need to kick a headache to the curb.
What our tester says: “I really love this weighted mask for rest and relaxation. It’s filled with small beads that add a gentle pressure to your face to help with minor pains and stress. You can also freeze it to use as a cold compress on your face for puffiness and irritation.” – Mekhi Baldwin, Creative Manager
Pros: provide soothing heat, multiple temperature settings, adjustable strap
Cons: cord gets in the way
A heated mask might be the answer to your dry eye probs. This warm compress from Drop of DiviniTi is 100 percent silk and has an adjustable strap to help it stay put. Adjustable heat settings let you choose between four different temperatures. There’s even a timer setting, so you don’t have to worry about drifting off to dreamland and overheating.
The 6-foot long cord makes it easy to power the mask wherever you’re lying down.
Reviewers say the mask helps with dry eyes, and like that it heats up fast. A few people note that the cord can get in the way, though it depends on how you sleep and what side of the bed you sleep on.
What our tester says: “I fell in love with this mask. Using it was almost meditative because I was able to change my focus from my racing thoughts to how luxurious the heat felt. In the morning, I felt better rested than usual — which is always helpful for dry eye symptoms. I’d need my eye doc to weigh in on if it actually helped anything, but I plan to continue using it because of the relief it’s giving me.” – Ruby Thompson, Market Editor
Materials: cooling beads, polyester, nylon, spandex, and cotton
Pros: can put removable eye cups in fridge for cooling effect, adjustable, molded eye cups
Cons: might not be comfortable to wear all night
This mega-popular eye mask has removable eye cups filled with beads that you can stick in the fridge for a sweet, sweet cooling effect. The brand recommends refrigerating them for at least an hour to get the icy benefits.
The cups only stay cool for 10 minutes — but Manta says the shorter timeframe is intentional. Apparently, 10 minutes gives you enough time to see the benefits of cold therapy without the risk of damaging your skin.
Reviewers swear by this mask and say it works wonders on headaches and puffy eyes. The only downside is that it might be a little uncomfy to wear all night long and might work better for naps or headache relief.
If in the end, you don’t feel like this mask is for you, Manta has a 60-day money-back guarantee.
What our tester says: “I have migraine and get wine headaches (one glass is all it takes). Sleeping with this mask helped me manage my pain and prevented headaches from progressing to more intense migraine attacks. TBD if I got lucky, but using it on a night I thought I had a migraine headache prevented symptoms like nausea and dizziness while easing my sensitivity to light and sound. It didn’t completely cure my headaches, but I was able to fall asleep and wake up feeling refreshed. One note: I preferred to have the eye pillows position near my temples, as the weight of the bags paired with the cooling effect was, at times, too intense.” – Ashley Sepanski, Senior Editor
Need help choosing the right sleep mask for you? Here’s what to consider.
Sleeping position
A bulky, 3D contour sleep mask might work for back sleepers, but many peeps say they fall right off if you nod off on your tum or side. The same goes for weighted masks.
Stomach and side sleepers might prefer a thinner profile mask for sleeping since they stay put a little better. An adjustable, sturdy strap also comes in handy.
But ultimately, it’s personal preference FTW.
Design
A standard flat mask will probably work for most people. Still, if you want more from your sleepy time sidekick accessory, you’ll need to look at masks with different designs.
A weighted mask, for example, could be an excellent solution for people who want headache relief. And like a weighted blanket, a pressure eye mask might help with anxiety.
If you sleep hot, though, a weighted mask might not provide enough breathability, so you might want to try a cooling option that’s freezer-friendly.
Material
You’ve probably noticed that many sleep masks are made of silk, which is non-irritating, soft, and won’t frizz up your hair while you sleep.
But silk is also slippery, which can be a problem if the mask isn’t the right fit. Many silk masks tend to be thinner, which is great news for side and tummy sleepers, but might not provide enough light blockage to suit all tastes.
If you go for a non silk material, look for breathable options like cotton.
Special features
Some unique features you might find in a sleep mask include:
weighted pressure
cooling effects
scented materials
None of these are *required*, but they can sure as hell make for a dreamy sleep.
Frequently asked questions
Is it good to sleep with an eye mask?
A study involving people in intensive care units suggested that people who use sleep masks and earplugs sleep longer and have a better-perceived sleep quality than people who use neither.
The best eye mask for sleeping is the one that fits right and matches your needs. But we’re fans of Brooklinen’s Mulberry Eye Mask because it’s lightweight, easy to wash, and blocks out light.
What is the best sleep mask for side sleepers?
Everyone has unique preferences, but side sleepers may prefer a thinner mask. Bulky masks may slide and fall off while sleeping on your side. An adjustable strap will also help keep the mask in place.
Are 3D sleep masks good?
That depends on what you like! But yes, a 3D sleep mask can block lots of light while sitting comfortably on your face. They are also a good option for napping, travel, and people with eyelash extensions because they’re less likely to crunch your eyelashes.
The bottom line
A bright room or environment can seriously screw up your sleep. Instead of accepting crappy sleep conditions, try a sleep mask to block out light and get restful Zzz’s.
From silky cool-to-the-touch masks designed to help you sleep soundly without ruining your hair or skin to 3D masks that are good for napping on a plane, there’s a sleep mask that’s right for you.
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In the battle of crunches vs. sit-ups, it’s hard to say which workout is the ab-solute best. But don’t sweat it. We’re here to break down the pros and cons of each. We also have terrific tips to help you make you the master of your midsection.
Sit-ups vs. crunches
The main difference between crunches and sit-ups is the range of motion. With sit-ups, you lift your torso up to bent knees with your feet flat on the floor. Crunches involve less effort. So, sit-ups activate more muscles but carry a greater chance of injury.
Clique Images/Stocksy United
Sit-ups 101
Sit-ups are one of the most popular ab exercises around. Some peeps think they’re basic AF, but sit-ups are actually hella effective. They target the rectus abdominis muscle that runs vertically down the front of your abdomen. They also work the hip flexors that extend from the thighs to your lower back.
Keep in mind, even though sit-ups aren’t crazy complicated, it’s still a good idea to be careful. You can put too much pressure on your spine as you lift yourself off the floor. Also, if your hip flexors tighten, it can trigger lower back or sciatica pain.
How to do sit-ups
Here’s how to slay some sit-ups like a pro:
Lie flat on your back.
Bend your knees 90 degrees and plant your feet flat into the floor.
Place your hands either behind your head or crossed over your chest.
Exhale while slowly curling your upper body forward until your chest almost meets your thighs. You should feel your ab muscles engaged.
Inhale and return to the starting position.
Repeat the sit-ups.
It’s pretty easy to incorporate sit-ups into your strength training workouts by adding sets after you lift and before or after squats. Aim for 3 or 4 sets of 15 sit-ups, 2 or 3 times weekly. This can maximize the results without exhausting your muscles.
Pro tip: Try to move smoothly and slowly. Be sure to use the correct technique to reduce your chance of injury.
Benefits
There are lots of reasons why you may want to add sit-ups to your regular fitness routine. They can help:
P.S. A small 2010 study found that sit-ups helped increase diaphragm strength and overall respiratory function. But we def need more large-scale studies to prove all the perks.
Crunches 101
Think of crunches as sit-ups’ more chill cousin. Yes, crunches work the abs, but they have a smaller range of motion. Only the shoulders come off the ground and your lower back stays on the floor. So, they might be a safer bet if you’re prone to back pain or injury.
Crunches give your rectus abdominis and obliques a solid workout. And according to a 2015 study, you may not need to crunch it up on the daily to see results. Researchers found that high school students with zero previous training who did one weekly session of crunches for 6 weeks had better abdominal endurance.
How to do crunches
Here’s how to get your basic crunch on:
Lie on your back.
Bend your knees and plant your feet flat on the floor.
Place your arms across your chest.
Inhale and tighten your abs.
Exhale and slowly lift your shoulders off the floor to about a 30-degree angle.
Hold for a second and feel your abs engage.
Inhale and return to the starting position.
Repeat the exercise.
Aim for a slow, controlled movement that engages the correct muscles. And don’t forget to use your core to raise the upper body to avoid head or neck strain.
Pro tip: As with sit-ups, you can add crunches to your strength training workouts a couple of times a week. Most folks aim for 3 sets of 15 reps. But you can switch it up based on your goals.
Psst. Another major perk is that they’re great for folks of all fitness levels, including beginners.
Alternative ab exercises
If sit-ups and crunches aren’t your fave — or if you want to switch things up a bit — here are some f-ab-ulous alternatives.
Bird dog exercise
This intermediate move targets abs and the muscles in your butt, hips, and back. Since it’s done on all fours, can be a top-notch option if you have back pain on the brain.
How to do the bird dog:
Get on all fours with your hands shoulder-width apart and knees hip-width apart.
Engage your core and inhale.
Exhale and straighten your right leg behind you at hip level.
At the same time, extend your left arm ahead at shoulder level.
Hold the pose for 1 to 2 seconds.
Return to the starting position.
Repeat the exercise on the other side.
Mountain climber
The mountain climber is a full-body move that targets your core, hips, butt, arms, and thighs. Like the bird dog, it’s done on all fours, so it can help you avoid spinal stress.
How to do mountain climbers:
Get into a push-up position with your hands shoulder-width apart and knees hip-width apart. Be sure to plant your palms evenly on the ground and curl your toes.
Engage your core and move your right knee into your chest.
Straighten your left leg behind you and curl your toes.
Keep your arms in the same position, switch legs, and repeat, so you’re running your knees in and out at a comfortable speed.
Start in a side plank position with your right forearm on the floor. Your shoulder should be directly above your elbow with your feet stacked and hips off the ground.
Raise your left arm to the ceiling and stretch your body from head to toe.
As you exhale, reach your left arm around and underneath your torso. You should feel your obliques engaging as they help you rotate.
Inhale and unwind your body to reach your left arm back to the ceiling.
Keep your core and glutes engaged, helping you maintain stability and balance.
PSA: Side plank rotations are pretty advanced. So, you might want to master the OG side plank first.
Need a modification? No problem. We know this one is pretty intense, so here’s how you can make it a little less challenging.
Get into a seated position and lower yourself down until your weight is supported by your right hip.
Plant your right forearm into the ground at a 90-degree angle.
Place your right foot over your left leg and plant your right foot into the ground.
Press your weight into your forearm and lift your body off the ground.
Keep your right foot pressed into the ground and your left leg straightened.
Align your right hip with your right shoulder and engage your core.
Rest your top arm by your side, stretch it straight into the air, or place it on your hip.
Hold for up to 1 minute (or as long as you’re able to).
Switch sides.
Try to add a few extra seconds each time you practice this position.
tl;dr
Sit-ups and crunches are both valuable additions to a workout routine. Each exercise can help you build and maintain core strength and can also increase ab definition.
As for the sit-ups versus crunches debate, it really depends on your vibe. Some people prefer crunches because they effectively isolate the abs and have a lower chance of injury. But in general, sit-ups require a bigger range of motion and target the hip flexors more.
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Spuds might be starchy, but they’re actually a gluten-free food. That’s right! Potatoes are a vegetable, not a grain. They’re the perfect substitute for foods like pasta, bread, or even desserts.
Here’s how you can make the most out of potatoes while on a gluten-free diet. We also have some 10/10 tasty recipes to help inspire your next gluten-free feast.
Catherine MacBride/Stocksy
How potatoes fit into a gluten-free diet
Gluten is a protein compound found in grains such as wheat, rye, and barley. It plays several roles in foods, like providing structure, texture, protein, and flavor. But alas, gluten can also cause a reaction in peeps who have an intolerance or in folks who have Celiac disease.
So unless you opt for gluten-free versions of bread, pasta, or beer, it’s easy to have food FOMO. Thankfully, the humble potato can be a total game-changer. Here’s how you can incorporate potatoes into your gluten-free diet.
Gluten-free pasta
NGL, gluten-free pasta can be a total hit or miss. Sometimes it just falls apart in the water leaving a gray, soupy sludge in its wake. Other times the texture is weird and the taste is blah. Thankfully, there are lots of ways you can turn potatoes into pasta.
Gnocchi is basically tender pillows of potatoey goodness. It’s super simple to make but looks hella impressive on your plate. All you need are potatoes, butter, gluten-free flour, salt, and a pinch of xantham gum. You kneed the ingredients into a dough and make little baby dumplings out of it. Then you just plop them in boiling water for around 3 minutes or until tender. Pour on your favorite sauce and bada-bing!
You also have mad options when it comes to lasagna (and it’s easier than you think!). Just swap out lasagna sheets or noodles for sliced potatoes. You don’t even need to precook them as long as you slice them thin enough. So grab your meat, mozz, sauce, and potatoes and layer those bad boys in an ovenproof dish. Then bake until the cheese is *chef’s kiss* bubbly and enjoy.
Gluten-free vegetarian or vegan meats
The problem with vegetarian or vegan meat alternatives is that they tend to contain gluten. But don’t worry! You can bypass this problem with the power of potatoes. Yep, you can elevate your veggie sandwich with a creamy potato sandwich filling.
Simply mash some boiled or roasted potatoes and then add whatever flavors you fancy. Chili, coriander, cumin, taco seasoning, and fresh herbs are all stellar options.
FYI: Cheese or mayo can help glue your potato spread together. But of course, you can stick to vegan products or oils instead.
Gluten-free baked goods
Gluten-free baked goods usually don’t rise as well and have a weird texture compared to their glutelicious peers. But guess what! You can totes DIY your own high quality bread, cakes, or pies with potatoes.
If you need to follow a gluten-free diet but have a hankering for pie, the potato has your back. You can make a gluten-free pie crust using potato starch, cornstarch, and a blend of almond and rice flour. BTW, this crust doesn’t just have a flaky texture and fabulous flavor. It’s also packed with protein.
You can use the pie crust for tons of sweet treats. But if you leave the sugar out, it makes a wonderful base for pot pies, quiches, and savory tarts.
If you’re looking for something quick and easy, you’re still in luck. You can whip up some mashed potato chocolate truffles in a flash. They’re the perfect gluten-free sweet treat. And don’t worry, they’re so good your friends and fam won’t even realize they’re eating a chocolatey spud.
Without pasta and bread, sides might seem like a hassle. But spuds can make things a lot easier. You can easily upgrade potatoes into delicious dishes like:
Potatoes are very, very versatile. You can eat them roasted, smashed, mashed, garlicky, salty, creamy, the list goes on. Plus, with a bit of creativity, you can use them as a replacement for flour or as a thickener. Here’s a recipe roundup of some of our faves.
Who doesn’t love easy and delicious food that’s gluten-free, dairy-free, and suitable for vegans? These deliciously crispy hasslebacks are light, fluffy, and ooze with creamy, garlicky goodness.
They’re a simple yet impressive accompaniment to most meals or as the start of the show.
Here’s one for the cheese fans. This cheesy potato casserole is the ultimate comfort food. It also requires very little kitchen skills since the main ingredients are frozen hash browns and canned soup. You can even prep it the night before and have a feast ready to feed a crowd in just 40 minutes.
So you’re in a rush, but you’re CRAVING bread. What do you do? Make easy gluten-free potato bread, that’s what. All you need is some leftover baked or mashed potatoes, almond flour, and a few other bits and bobs. It takes 45 minutes in the oven. And no, you don’t have to wait for it to rise. This lovely loaf needs no yeast.
tl;dr
Peeps who follow a gluten-free diet need to avoid most bread, pasta, and grain-based foods. Thankfully, potatoes can come in clutch as a gluten-free alternative to lots of your favorite recipes. Plus, they’re super-duper affordable and incredibly versatile. You can use them to make pasta, bread, spreads, snacks, or sides. Or just eat some spuds on their own! The options are limitless.
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If you’re tuned in to the nonstop buzz of the beauty world, you’ve heard of hyaluronic acid (HA). To refresh your memory, it’s a molecule found naturally in the skin and a total superstar beauty ingredient.
In skin care products, HA is praised for delivering mega hydration, plumping up your skin, and helping diminish the appearance of lines. As a dermal filler, it’s used to restore volume loss and plump up your pout.
But beyond the buzz, what are the actual benefits of hyaluronic acid, the ones science proves are legit? Turns out there are a lot.
We went to the experts to get the insider deets on what HA can do for your skin (plus your joints, eyes, and bones!), how to find the best HA products for every skin type, and how to use it. Leggo!
“Hyaluronic acid, or HA, is a sugar molecule that occurs naturally in our skin, and it binds with water to help hydrate and plump the skin,” says Katie Beleznay, a Vancouver-based dermatologist. It can also be found in joints, eyes, and tissues, helping to keep them tuned up (aka moisturized/lubricated AF).
So, if our bodies produce HA naturally, why would we need to supplement it? Well, as we age, our body’s supply of hyaluronic acid doesn’t stick around in the amounts needed. “We naturally lose hyaluronic acid in the outer layer of the skin, making it more difficult to retain moisture,” says Beleznay.
What does this mean for our skin? It can become drier, less elastic, and fine lines and wrinkles can start to form — and that’s where HA supplementation comes in.
The most convenient and noninvasive way to reap the benefits of hyaluronic acid is with skin care. “When used topically, HA acts as a humectant,” says Beleznay. Humectants are basically gatekeepers for the skin, helping to usher in moisture and block it from escaping.
Another popular way to add more HA to the skin is via filler, which is injected under the skin to add volume and soften fine lines and wrinkles.
Hyaluronic acid skin benefits
Here’s a look at allll the good things hyaluronic acid can do for your skin:
Hydration. Again, hyaluronic acid is a humectant, which means it attracts and retains moisture in the skin. It’s also responsible for giving peeps that much sought after ~dewy~ look.
Reduces signs of aging.In addition to improved hydration, HA also helps improve skin elasticity and tightness — which is why it’s so great atreducing signs of aging, like fine lines and wrinkles.
Would healing. HA can help regenerate tissue, making it an excellent addition to wound dressings.
Helps treat eczema and psoriasis. In addition to helping reduce inflammation (mega important for treating eczema and psoriasis), research shows that adding HA to topical eczema and psoriasis treatments helps enhance the drugs’ delivery into your skin, giving the treatments a little boost.
How we chose the best HA products
Just about every skin care brand on shelves today (and we all know there’s a lot) has a product whose hero ingredient is hyaluronic acid.
With all the options available, how do you choose the best one? Well, you don’t have to bc we did the research for you. Here’s how we made our selections:
Type of product. We focused on skin care products (rather than oral supplements), and we included a range of options including cleansers, serums (lots of serums), and moisturizers.
Expert tips. We tapped dermatologists to share their favorite HA picks — the products they use themselves and recommend to their patients — to get an expert seal of approval.
Price. We included products at all price points. Less expensive formulas are from our go-to budget brands, and more expensive ones are paired with extra beneficial ingredients that warrant the price tag.
Ingredients. We carefully examined formulas to find HA products that feature other super-ingredients that can better help soothe and perfect skin while treating more common skin concerns.
Reviews. We also included our most-loved picks, from us at Greatist. With all the products we try, you can rest assured we can be labeled qualified reviewers in the skin care game, selecting only the best formulas.
Vetted products only. Ever product has gone through a thorough vetting process that checks for unsupported health claims and shady business practices. We also make sure the ingredients in each product actually do what the brand says they do. Only products that passed that process made our list.
Pros: sensitive skin-tested, free of fragrance and essential oils
Cons: may not provide enough hydration
This serum is one of Beleznay’s favorites. It’s formulated with hyaluronic acid, mineral-rich thermal water, and glycerin.
Hyaluronic acid helps plump skin, boost elasticity, and strengthen skin barrier function, while glycerin (another superstar moisturizer) adds an extra boost of hydration. Thermal water helps calm, protect, and soothe inflammation, making this a great pick for anyone with rosacea or eczema.
What’s more: This serum is nongreasy and fragrance-free, making it super safe for sensitive skin.
Reviewers are obsessed with this serum, saying it’s amazing for dry and sensitive skin. Many recommend using it underneath a moisturizer for best results (since HA helps pull moisturizing ingredients into your skin). But some folks say it doesn’t exactly get the job done.
Active ingredients: hyaluronic acid, glycerin, dimethicone, vitamin E
Size: 1–2 oz bottle
Skin type: all skin types
Pros: quick results, contains antioxidants, free of fragrance and essential oils
Cons: expensive, can’t be used by someone with milk allergy (contains whey protein)
Another one of Beleznay’s favorites, this hydrating product (super similar to a serum) is formulated with *five* different types of hyaluronic acid to take HA’s benefits to the next level.
It contains glycerin, dimethicone, and vitamin E to provide skin with the deepest hydration possible and help it retain moisture. Antioxidant vitamin E also helps reduce premature signs of aging caused by oxidative stress (aka UV exposure, pollution, cig smoke).
Our favorite thing about this product that makes it totally worth its hefty price tag? You can see results almost instantly. In just 15 minutes, you’ll notice a softening of the appearance of fine lines and wrinkles and a radiant glow. Keep using it for 8 weeks, and you’ll note even better results.
Reviewers say they saw super quick results and noticed plumper skin and reduced fine lines. People aren’t happy with the price, though (there was a recent price increase) — and others recommend buying from a retailer other than Amazon to ensure authenticity.
And the results show. Reviewers say they see serious results in the skin aging department. But some say it isn’t the best for dry skin (which is likely because it contains exfoliating ingredients and alcohol), so keep scrolling if hydrating is your #1 concern.
Active ingredients: hyaluronic acid, sodium hyaluronate, glycerin, niacinamide, panthenol
Size: 50 ml
Skin type: normal, combo, or oily
Pros: contains “anti-aging,” soothing ingredients; free of fragrance and essential oils
Cons: not great for dry skin
This serum may be able to get deeper into the skin than its competitors — that’s because it’s formulated with sodium hyaluronate, which has a smaller molecular weight than HA and can therefore penetrate deeper into the skin to deliver ample hydration.
It also contains panthenol (aka vitamin B5) — which helps repair your skin’s barrier to further improve hydration — and niacinamide, a multitasking ingredient known for its anti-acne, wrinkle-smoothing, oil-balancing, hydrating, and skin-brightening potential.
Fans of the product say it helps “plump up fine lines” and provides hydration that lasts all day. But peeps with dry skin looking for that dewy look say it didn’t quite do the trick.
Pros: depuffs and plumps, free of fragrance and essential oils
Cons: not widely available
This hyaluronic acid serum is from a new line called Facile by LA-based board certified dermatologist Dr. Nancy Samolitis, and it’s been getting a lot of attention (and not just for its trendy packaging).
Highly concentrated, this formula offers loads of hydration that lasts all day and leaves a silky-smooth finish. It’s a super simple formula (its standout ingredient is plain ol’ hyaluronic acid), but reviewers adore it for the dewy effect it leaves on their skin.
Pros: contains three sizes of HA molecule and vitamin C; free of fragrance and essential oils
Cons: pricey, must be mixed, causes irritation for some
This product is a total twofer. It boasts both hyaluronic acid and L-ascorbic acid (aka vitamin C), which protects against free radical damage and improves skin tone and texture. It’s also got ferulic acid, another antioxidant that helps stabilize vitamin C.
The result? Soft, healthy-looking skin that’s protected against the elements. What’s more, it contains three molecular sizes of HA to target multiple layers within your skin.
Many reviewers are ecstatic about the results from using this serum, with tons of reports of reduced hyperpigmentation. But most are not happy about the price — and others say it caused irritation.
Active ingredients: hyaluronic acid, sodium hyaluronate crosspolymer, panthenol (vitamin B5)
Size: 1 oz
Skin type: all skin types
Pros: affordable; free of fragrance and essential oils
Cons: some find it pills
This $7 serum combines hyaluronic acid and vitamin B5 to provide dry skin with much-needed moisture and help repair the skin barrier. Suggested for use twice a day, the liquid-based product left the faces of some online reviewers looking more luminous than ever, and some report softer skin.
Many also say it layers well with other skin care products (perf for slugging) but not so well with makeup — so this might be a good nighttime-only option.
Active ingredients: hyaluronic acid, glycerin, algae extract
Size: 1.7 oz
Skin type: all skin types
Pros: contains pro-aging ingredients; free of fragrance and essentials
Cons: sticky
The addition of algae extract helps this hyaluronic acid serum to target fine lines and wrinkles — but with less risk of irritation than if it contained other popular “anti-aging” (or, as we like to say, pro-aging) ingredients like retinol and alpha-hydroxy acids (AHAs). That means it’s an excellent choice for sensitive skin folks who want to reduce signs of aging but haven’t had luck with stronger actives.
Although the formula did feel “sticky” to some users, others suggested applying moisturizer after to counteract that. Other reviewers say they love how hydrating it is without feeling heavy.
Pros: doesn’t clog pores, good for acne-prone skin, affordable
Cons: contains fragrance
A favorite of both Beleznay and Nkem Ugonabo, a New York City-based dermatologist and a #1 best seller on Amazon, this drugstore find is a total winner.
It’s a gel moisturizer with HA and glycerin, so you’re locked in loaded in terms of moisture. It’s also quick-absorbing and creates a smooth canvas, making it perfect for wearing under liquid makeup.
Online reviewers swear by the product — one wrote: “My cystic acne has ceased, my skin is supple, clear, brightened.” Another reviewer dubbed it an “effective, affordable” alternative to more expensive products.
Active ingredients: hyaluronic acid, glycerin, dimethicone
Size: 1.69 oz
Skin type: normal, oily, combo
Pros: moisturizes and leave a dewy look without feeling greasy
Cons: contains fragrance, only SPF 20
La Roche Posay is another one of those dermatologist favorites. It’s a Greatist fave, too.
The ingredient list is straightforward but contains everything you need — HA, glycerin, and dimethicone — for hydrated, silky smooth skin.
This moisturizer, in particular, is the forever fave of one of our editors, who pairs it with her vitamin C serum daily to achieve a healthy glow every morning. She says it works wonders on combo skin because it hydrates any rough patches without leaving her T-zone super oily.
The biggest downside is that it contains fragrance (so it’s not great for sensitive skin) and only has SPF 20, so you’ll still need another sunscreen to hit the minimum of 30.
Active ingredients: hyaluronic acid, glycerin, squalane, niacinamide, plum extract
Size: 1.7 oz.
Skin type: all skin types
Pros: contains extra hydrating ingredients and antioxidant
Cons: contains fragrance
This moisturizer from Glow Recipe is super popular for its light and fluffy texture that goes to WERK on dryness.
Along with familiar friends HA and glycerin, it contains squalane, an emollient that moisturizes and leaves skin feeling soft without feeling heavy. It also has plum extract, providing a dose of healthy antioxidants that fight off oxidative stress.
Reviewers absolutely love the healthy, dewy look it leaves after use. It contains natural fragrance, though, which can irritate sensitive skin. But still, many reviewers say it works wonders for them.
Active ingredients: hyaluronic acid, glycerin, ceramides, vitamin E
Size: 12–16 oz
Skin type: all skin types
Pros: loaded with hydrating ingredients, good for sensitive skin types; free of fragrance and essential oils
Cons: may leave a white cast
Derms everywhere sing the praises of the skin care brand CeraVe and the skin care ingredient ceramides, so this moisturizer is a no-brainer.
Ceramides help heal the skin barrier — which is essential if you’re experiencing sensitivity due to overusing exfoliants or other harsh chemicals — thereby leaving skin feeling moisturized, calm, and comfortable.
Plus, CeraVe is known for being effective, easily accessible, and nonirritating. And like most CeraVe products, this moisturizer is great for those with sensitive skin and conditions such as eczema.
Pros: nonirritating; free of fragrance and essential oils
Cons: some people had breakouts after use
Do you feel your cleanser strips away all the oils on your skin, leaving it feeling dry and tight? We’ve been there, and we can say this cost-effective hydrating cleanser is for you.
Boasting (of course) hyaluronic acid, this super hydrating cleanser has a lightly foaming texture that hydrates and softens skin while removing makeup.
Reviewers confirm that this cleanser nails the clean-but-not-scrubbed feeling. People with sensitive, dry, combo, and normal skin types love the way it feels, too.
Active ingredients: hyaluronic acid, glycerin algae
Size: 4 oz
Skin type: normal, combo, oily
Pros: leaves skin super soft
Cons: pay irritate acne-prone skin, contains alcohol and fragrance
Those interested in incorporating hyaluronic acid through a daily cleansing routine should def consider this crowd-pleaser. It’s a cream-based cleanser that washes away makeup and dirt but is formulated with a blend of hyaluronic acid, Japanese algae, and Japanese rice powder that leaves skin feeling silky smooth.
It does contain fragrance and alcohol, which can cause irritation for some people — though reviewers with sensitive skin report it being gentle and non-drying. They also say it has a luxurious feel that leaves you feeling clean but not stripped.
Hyaluronic acid is available in multiple forms, including topicals, dermal fillers, and even oral supplements. The one you choose ultimately comes down to what you’re using it for, your budget, and your personal preference.
Skin care with HA. “Topical skin care is the easiest way to incorporate HA [into your routine],” says Beleznay. It has been proven to hydrate skin and help diminish the appearance of fine lines and wrinkles. But as with any new skin care ingredient, results and side effects may vary. While topical HA can help restore hydration and soften lines, it “will not have the same benefits in terms of volumization or reducing lines and folds that injectable HA fillers will have,” says Beleznay.
HA Filler. Hyaluronic acid dermal fillers involve a dermatologist injecting the molecule beneath the skin’s surface to “fill in deep lines and wrinkles, contour cheeks, and correct hollows,” says Ugonabo. They can be used in the temples, tear troughs, cheekbones, lips and jawline, to name a few, and results last 6 months to a year. While expert-administered fillers are considered safe and effective, DIY versions are not. “There was a dangerous trend of hyaluron pens appearing on social media, and these at-home devices to inject HA present significant risks,” warns Beleznay. Trust only someone who is trained and experienced with injectables and facial anatomy to administer HA filler.
Oral HA. Although studies have shown that taking 120 milligrams of a hyaluronic acid supplement per day for 12 weeks can help diminish wrinkles and boost skin suppleness, neither Beleznay or Ugonabo prescribe or recommend them to their patients. Both agree more research needs to be done on their risks and benefits.
How to choose the right product for you
Is hyaluronic acid right for you? The answer is a resounding yes. HA is a dermatologist-recommended ingredient for all skin types.
“Hyaluronic acid is generally well-tolerated,” says Beleznay. It can easily be slipped into a skin care routine when skin is in need of extra hydration with little-to-no risk of sensitivity or irritation.
Now that you know it’s right for you, the next step is to consider your options. Although you probably hear a lot about HA serums, you can find the ingredient in various skin care goods, including cleansers and moisturizers.
The best hyaluronic acid skin care product for you depends on your skin type and goals. Here’s the lowdown by skin type:
For dry and sensitive skin
Product type. If you’re looking for hella hydration, consider opting for an HA serum. “Serums are often more potent and designed to penetrate the skin,” says Ugonabo. It’ll seep deep into pores to quench thirsty skin and can offer it a fresh, plumped look.
If your skin is super dehydrated, you might want to consider pairing up hyaluronic acid products. An HA serum teamed with an HA moisturizer can get the job done for people with dry skin, says Ugonabo. Just be sure to layer the products in the right order: The moisturizer needs to be applied last so it can seal in the serum’s active ingredients.
HA cleansers can also be a good option for dry/sensitive skin. If your current cleanser feels like it’s drying out your skin (if your face feels tight after cleansing it, that’s a sign), swap it for a gentler version with HA. It’ll hydrate and soften skin as it cleanses without causing additional irritation.
Ingredients to look for. Regardless of whether you choose a serum, moisturizer, or cleanser, make sure you’re looking for products with glycerin, vitamin E, and ceramides to boost HA’s hydrating potential.
Ingredients to avoid. Additionally, steer clear of exfoliants — like glycolic acid, lactic acid, and salicylic acid — as well as fragrance (including essential oils!) and alcohol. These ingredients can cause major irritation.
For oily and combination skin
Product type. Maybe hydration isn’t your main concern, but you want to reap the plumping, line-minimizing, oil-controlling benefits of HA. In that case, you may want to swap your everyday moisturizer for one that contains HA. “It’ll work at the surface of the skin and often form a physical barrier to keep the skin moisturized,” says Ugonabo.
Ingredients to look for. Glycerin is an amazing everyday moisturizer that won’t feel too heavy on your skin. Niacinamide can also help balance out oil production and brighten your skin. Exfoliants — like glycolic acid, lactic acid, and salicylic acid — and vitamin C can help reduce signs of aging, even out skin texture, and brighten your skin.
Ingredients to avoid. Make sure your products are labeled oil-free and noncomedogenic, which means they won’t clog pores.
For normal skin
Product type. If you generally have nonreactive skin, the world is your oyster — so the type of product you pick comes down to your skin care goals. If you’re looking to reduce signs of aging, a serum is usually your best bet. But if you’re mostly just looking for daily hydration, opt for a moisturizer or cleanser with hyaluronic acid.
Ingredients to look for. Exfoliating ingredients and antioxidants can help reduce signs of aging, even out skin texture, and brighten your skin.
Ingredients to avoid. Again, you don’t have too much to worry about if your skin isn’t sensitive or you don’t have any allergies.
How to use hyaluronic acid skin care products
There’s this sneaky little thing about hyaluronic acid — use it incorrectly (which is all too easy to do), and it can actually do the opposite of what you want.
“The molecule needs water to plump,” says Beleznay. “Without any moisture on the surface of your skin, it may pull the water from inside your skin.” The result? Skin that’s even moredehydrated. “
The best way to counteract this is by applying HA to damp skin,” says Beleznay. Just wet your face and use your fingers to apply the product (the amount depending on the product’s instructions).
If HA isn’t the first product you apply in your skin care regimen, you can simply wet your fingertips before applying it, which can still provide the moisture it needs. And in the case you’re using an HA serum, “it’s also important to use a moisturizer on top to help lock in the moisture,” says Beleznay.
If you have really dry skin, drop your HA on your skin day and night. If not, you might opt to use it just in the morning to get that dewy, plumped-up look every day.
What are the other health benefits of hyaluronic acid?
In addition to helping plump, smooth, moisturize, and all-around beautify, hyaluronic acid works internally to ease several issues. It can help with joints, eyes, bones, and beyond — and science stands solidly behind these benefits:
Improved joint and bone health. Multiple studies say that hyaluronic acid could promote better bone and joint health, as it helps promote new cell and tissue growth. It works naturally in the body to keep joints well-lubricated and taking 80 to 200 milligrams daily as a supplement has been shown to significantly help those with osteoarthritis.
Relief from bladder discomfort.Some studies report that hyaluronic acid, when injected, could also improve bladder health, reducing complications associated with a painful bladder.
Reduced acid reflux symptoms. According to one study, reflux symptoms were significantly reduced by taking a hyaluronic acid and chondroitin sulfate supplement along with an acid-reducing medication.
Hydrated hair. More and more hair care products are starting to include hyaluronic acid in their ingredients list (case in point: Oribe’s new Hair Alchemy collection), and for good reason — it adds moisture to locks, making them less frizzy and much smoother.
Potential side effects
One of the reasons HA is so popular? It’s quite foolproof — after you get the whole water first, then serum, then moisturizer routine down, that is.
“Aside from potentially drying your skin if not used properly, there are few potential side effects from topical HA,” says Beleznay. “It also plays well with most other ingredients, so you’ll find it in many products alongside popular ingredients such as topical Vitamin C and retinol.”
Even though it’s not super common, it’s still possible to have a reaction to HA skin care products. Keep an eye out for redness, itching, swelling, pain, and/or bruising.
Alternatives
Instead of considering an alternative ingredient to hyaluronic acid, Beleznay suggests focusing on the skin issues you’re hoping to address.
“There can be a number of different ingredients or products to help address concerns,” says Beleznay. For example, if dryness is a concern, you might want to try a moisturizer with ceramides. If you’re trying to find a noninvasive way to reduce wrinkles, retinol might be your best option.
“HA is generally very safe for all skin types,” says Ugonabo. It’s also unlikely that you’re allergic or sensitive to hyaluronic acid since your body produces it on its own.
Still, Ugonabo recommends test-spotting a new formula because products are often combined with other ingredients, and you want to ensure you don’t have a reaction to any of them.
Where can you buy hyaluronic acid?
Hyaluronic acid can be found in skin care products at your local drugstore, dermatologist office, big-box chains, and other beauty retailers.
If you decide to shop on Amazon, make sure you’re fully vetting the listing to see if reviewers report counterfeit products or other issues with quality.
What percentage of hyaluronic acid is effective?
According to Beleznay, most HA in effective topicals are in the 0.5 to 2 percent range. But not every product will list the actual concentration, so it can be tough gauging this when you’re shopping.
What ingredient is better than hyaluronic acid?
If you’re looking for other ingredients that offer the hydrating benefits you can find with HA, Ugonabo suggests ceramides, glycerin, and shea butter.
tl;dr
Hyaluronic acid naturally exists in the body, but not always at optimal levels — especially as we age. That’s where topical serums and creams, injectables, and oral supplements come in.
Hyaluronic acid can improve your skin and help with joints, eyes, bones, and beyond. There’s plenty of science to back that up, too. But one of the easiest (and cheapest) ways to add it to your routine is with skin care products like serums, moisturizers, and cleansers.
There’s an HA product out there for everyone, so make sure to consider your skin type and goals as you shop. Our “How to choose” tips can help you find the perf addition to your skin care routine. Happy shopping!
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