In this week's column, I would like to take a look at an interesting substance called hyaluronic acid, which may have big benefits for those of us who struggle with joint pain, arthritis and connective tissue issues like tendonitis.

Hyaluronic acid also known as hyaluronan is a natural substance found throughout the human body in synovial fluid, connective tissue, skin and various other areas like our eyes. Hyaluronic acid in the body helps to lubricate movable parts of the body, such as joints, muscles and your eyes.

I was introduced to hyaluronic acid by a fellow fitness trainer from Nelson, B.C., who was here for the 2012 Ironman event. I had mentioned to her that I was experiencing stiffness in my ankles after back-to-back Anterior Talofibular ligament injuries in 2011 and again in the early spring of 2012. So I started using a tablespoon of liquid hyaluronic acid every day over the last year and half and I have become a believer. My stiffness has subsided and my recovery from workouts and long runs is clearly shorter.

Now in the past year and a half I have been intrigued with hyaluronic acid since I have seen a few other interesting benefits. So how does this stuff really work? Is there solid science behind it and is long-term use safe?

There have a been a number of studies that have looked at data, which showed hyaluronic acid may indeed assist in reducing inflammation and relieve pain in people with osteoarthritis. These studies seem very promising, however in 2012 a study published in the Clinical Journal of Sport Medicine indicated that hyaluronic acid may not aid patients in recovery from arthroscopic knee surgery so it appears the findings are somewhat inconclusive depending on the study and how you reference the findings.

From a much less scientific approach my personal experience with using hyaluronic acid over the past 18 months has been fairly remarkable. I have had knee surgery and lower back surgery where both areas are prone to stiffness but since adding hyaluronic acid and hyaluronic acid-rich foods to my diet my overall range of motion has improved and joint stiffness is minimal and short in duration. Although it may be a stretch to believe improvements in my skin tone was related to hyaluronic acid the timing certainly matched up nicely.

So is hyaluronic acid safe to use in the long-term? There has been a lot of research regarding the benefits, but less is understood about long-term use of hyaluronic acid supplements. It is important to note that hyaluronic acid is naturally occurring and found in a number of foods we eat. If you're considering the use of hyaluronic acid supplements, be sure to consult your physician before starting your supplement regimen.

As for what foods provide the best source of hyaluronic acid? Leafy green vegetables are a great source. These include kale, spinach and collard greens, also beets, and beans, are a good options. Other good options are sweet potatoes, green peas and carrots.

If you're not a big leafy green eater you can get a fair amount of hyaluronic acid from seeds, nuts and fruit.

One other area to consider is to ensure you are getting plenty of zinc and magnesium. Both zinc and magnesium have been shown to be essential to hyaluronic acid synthesis in your body.

There are many uses for hyaluronic acid and it is used as both a supplement and via injections in humans. Another interesting aspect to hyaluronic acid is its use in horses as a treatment for healing ligaments and treating arthritis in dogs. I have a runner partner whose very sweet 8-year-old Labrador retriever Pearl will run with us and the next day be very stiff and sore. My running partner started giving Pearl a tablespoon of hyaluronic acid every day and it did seem to help her with stiffness and flexibility.

In closing I think it is fair to say that more data is needed on just how effective hyaluronic acid is for helping with joint pain, arthritis and connective tissue issues. But I can say that my own experiences have been very positive and if my friend's 8-year-old Labrador retriever Pearl could add her two cents, I think she would agree it's pretty awesome stuff.

Judd Jones is a director for the Hagadone Corporation.