Ceramides
Phytoceramides
Skin lipids that support the skin barrier, hydration, and reduce signs of aging from within.
Ceramides are lipids naturally found in the skin's outer layer, making up about 50% of the skin barrier. As we age, ceramide levels decline, leading to drier skin and wrinkles. Oral phytoceramides (derived from plants like wheat or rice) can help replenish these essential lipids from within, supporting skin hydration, barrier function, and reducing signs of aging.
Mechanisms of Action
Skin Barrier Support
Restores the skin's protective lipid barrier
Moisture Retention
Prevents water loss from skin
Recommended Dose
350mg wheat-derived ceramides or 30-40mg glycosphingolipids daily
Loading: Not required
Optimal Timing
- Once daily with food
Take with food
Best Form
Wheat-derived phytoceramides (Ceramide-PCD)
Alternatives: Rice-derived ceramides (gluten-free option), Sweet potato ceramides
Wheat ceramides are most researched. Those with gluten sensitivity can use rice or sweet potato-derived forms.
Duration
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Taking with food (especially containing fat) improves absorption.
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Improved Skin Hydration
More moisturized, supple skin
Reduced Wrinkles
Visible reduction in fine lines
Stronger Skin Barrier
Less reactive, better protected skin
Use rice or sweet potato-derived ceramides instead
Who Should NOT Take This
- Wheat allergy (for wheat-derived forms)
Drug Interactions
Limited research on interactions; inform healthcare provider of all supplements
Possible Side Effects
Tip: Take with food
Warnings
- Wheat-derived forms contain gluten
- Results take 4-8 weeks
Top studies from 40+ peer-reviewed papers
García-Gavilán JF et al. • The American journal of clinical nutrition (2024)
“An intervention based on an energy-reduced MedDiet and physical activity promotion, compared with an ad libitum MedDiet, was associated with improvements in cardiometabolic risk factors, potentially through modulation of the fecal microbiota and metabolome.”
Key Findings:
- An intervention based on an energy-reduced MedDiet and physical activity promotion, compared with an ad libitum MedDiet, was associated with improvements in cardiometabolic risk factors, potentially through modulation of the fecal microbiota and metabolome.
- This trial was registered at https://www.isrctn.com/ as ISRCTN89898870 (https://doi.org/10.1186/ISRCTN89898870).
- Further research warranted to confirm findings
Klekowski J et al. • International journal of molecular sciences (2024)
“Although numerous lipid species have been suggested as potential diagnostic markers, the establishment of standardized methods and the conduct of large-scale studies are necessary to facilitate their clinical application.”
Key Findings:
- In tissues, lysophospholipids, ceramides, and TAGs were among the most altered lipids, while unsaturated fatty acids also emerged as potential biomarkers.
- In-depth analysis requires both cell culture and animal studies.
- CRC involves multiple lipid metabolism alterations.
- Although numerous lipid species have been suggested as potential diagnostic markers, the establishment of standardized methods and the conduct of large-scale studies are necessary to facilitate their clinical application.
Upadhyay PR et al. • Cells (2023)
“Considering the broad cytokine dysregulation observed in AD pathophysiology, understanding the role of each of these in lipid abnormalities and barrier dysfunction will help in developing therapeutics to best achieve barrier homeostasis in AD patients.”
Key Findings:
- To better define the role of cytokines in stratum corneum lipid abnormalities related to AD, we conducted a systematic review of biomedical literature in PubMed from its inception to 5 September 2023.
- Consistent with the dominant TH2 skewness seen in AD, type 2 cytokines were featured prominently as possessing a central role in epidermal lipid alterations in AD skin.
- The cytokines associated with TH1 and TH17 were also identified to affect barrier lipids.
- Considering the broad cytokine dysregulation observed in AD pathophysiology, understanding the role of each of these in lipid abnormalities and barrier dysfunction will help in developing therapeutics to best achieve barrier homeostasis in AD patients.
Lind L et al. • PloS one (2023)
“Two sphingomyelins were inversely linked to body fat distribution in both men and women without being associated with fat mass, while very-large and large HDL particles were inversely associated with both fat distribution and fat mass.”
Key Findings:
- Of the 193 LC-MS-metabolites being associated with WHRadjfatmass in EpiHealth (false discovery rate (FDR) <5%), 52 were replicated in a meta-analysis of PIVUS and POEM.
- Two sphingomyelins were inversely linked to body fat distribution in both men and women without being associated with fat mass, while very-large and large HDL particles were inversely associated with both fat distribution and fat mass.
- If these metabolites represent a link between an impaired fat distribution and cardiometabolic diseases remains to be established.
Morze J et al. • Diabetes care (2022)
“Several plasma and serum metabolites, including amino acids, lipids, and carbohydrates, are associated with type 2 diabetes risk.”
Key Findings:
- Several plasma and serum metabolites, including amino acids, lipids, and carbohydrates, are associated with type 2 diabetes risk.
- Published in Diabetes care (2022)
- Further research warranted to confirm findings
Study Type Distribution
Goals This Supplement Supports
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.