Ceramides are crucial in establishing and maintaining the skin’s permeability barrier function. They form an organized structure by combining with other lipids in the stratum corneum, which is vital for skin health[1].
In the past few decades, scientists have been striving to understand the impact of ceramides on cellular membrane bioactivity[2]. Many studies now suggest that ceramides play a role in preserving the integrity of the skin barrier and preventing the loss of water through the skin. This helps increase the softness, as well as the ability to retain moisture and hydration, of the skin[3]. Consequently, an increasing number of individuals are now consuming ceramides to meet their skin health needs.
What is Ceramide?
Ceramide is a lipid with a unique bioactivity that is involved in various cellular activities and diseases. It is believed to interact between cell membranes and specific lipids, leading to a cascade of cellular signal transduction effects.
Ceramide is a major lipid type found in the stratum corneum of the skin, gums, and hard palate[4]. Generally, intercellular lipids consist of free fatty acids, cholesterol, and ceramides. Ceramides account for 40-60% of intercellular lipids. Due to their amphiphilic (both hydrophilic and hydrophobic) structural properties, ceramides can form a bilayer lipid structure, providing the skin’s barrier function, keeping cells together, and contributing to skin hydration[1].
The term “ceramide” comes from the Latin words “Cera” (wax) and “Amide.” Ceramide is also the waxy or cheese-like white substance that covers the skin of newborn human infants and is a component of vernix caseosa, the protective waxy substance covering a newborn’s skin[5].
What are the benefits of Ceramide?
1. Improves Skin Dryness
The primary function of ceramides is to bind cells together and improve skin hydration. Numerous studies have shown that oral ceramide supplements can improve skin hydration.
💡In a clinical study lasting for 3 months involving 51 women with skin dryness, it was found that compared to the placebo group, the group taking oral ceramide capsules significantly increased the hydration of the skin on the arms. Dermatologist consultations also indicated a reduction in skin dryness and redness in the ceramide group[7].
💡Skin dryness affects up to 75% of elderly individuals and is mainly caused by defects in the skin barrier. In a clinical study involving two groups of 21 individuals each, aged over 60 with symptoms of skin dryness, it was observed that after 28 days of using a moisturizer containing ceramides, the group showed significant improvements in skin barrier function and hydration compared to the control group. This demonstrated a positive improvement in the pathology of dry and aging skin[8].
2. Improving Skin Barrier Function
The human skin serves as a primary barrier between the body and its environment. The key to this skin barrier function lies in the lipid matrix of the outermost layer of the skin, known as the stratum corneum. It serves two main functions:
- Preventing excessive loss of water through the epidermis.
- Avoiding the penetration of compounds from the environment into both the epidermal and dermal layers, which could trigger immune responses[9].
The intercellular lipids in the stratum corneum include ceramides, cholesterol, and fatty acids. Decreased intercellular lipids can impair skin barrier function, with ceramides, in particular, playing a crucial role in maintaining the skin barrier and its hydration functions[10].
When the skin barrier function is compromised or aging, water loss through the skin increases, and the skin’s hydration index decreases. Animal studies involving the incorporation of ceramides into the diet have shown that consuming ceramides significantly increases their content in the skin and strengthens the skin barrier function[11].
3. Improving Atopic Dermatitis
Clinical research focusing on the impact of consuming ceramides on atopic dermatitis has concluded that ceramide supplementation improves skin inflammation symptoms and reduces allergic reactions associated with cytokines.
💡In a study involving two groups of 25 children with moderate atopic dermatitis and dust mite allergies, continuous supplementation of ceramides for 2 weeks led to the evaluation of skin symptoms using the SCORAD index. Skin prick tests were conducted to assess allergic skin reactions to dust mites and specific IgE cytokines. The results revealed that the group supplemented with ceramides showed significant reductions in SCORAD skin index scores, allergic skin reactions to dust mites, and dust mite-specific IgE levels[12].
4. Effective for Acne Treatment
An expert panel of Canadian dermatologists conducted a retrospective review of various studies on acne treatment. They summarized several key points:
- Impaired skin barrier function may contribute to the development of acne.
- Moisturizers containing ceramides can be added to existing acne treatment regimens as needed.
- Patients undergoing acne treatment should consider using moisturizers containing ceramides as an adjunct therapy[13].
Which Foods Contain Ceramides?
Ceramides can be extracted from both animal and plant sources[14] [15] [16] [17]. Here are some sources of ceramides from different origins and foods:
Plant-based sources of ceramides include: Rice, wheat, soybeans, black beans, red beans, burdock root, buckwheat, potatoes, corn, coffee, etc.
Animal-based sources of ceramides include: Beef brain or marrow, eggs, milk, etc.
Differences Between Animal-based and Plant-based Ceramides
Plant-based ceramides are often in the form of glucosylceramides. Animal-based ceramides are often in the form of sphingomyelin[14] [15].
Both animal-based and plant-based ceramides can be absorbed in the gastrointestinal tract. However, there is currently no clear research indicating which source is better.
Effectiveness of Topical Application vs. Oral Consumption of Ceramides
Studies have compared the effects of directly applying ceramides to the skin and orally consuming ceramides. The results showed that after 3 weeks, the skin hydration level in the group that applied ceramides topically increased by 141% compared to the placebo group, while the group that consumed ceramides orally had a hydration increase of 394%. Therefore, it can be inferred that oral consumption of ceramides is more effective than applying them directly to the skin[21].
Are there any side effects of ceramides?
In general, consuming ceramides in appropriate amounts is considered safe and does not have notable side effects. However, if you have specific medical conditions or concerns, it’s recommended to consult with a healthcare professional or nutritionist to discuss the suitable daily intake for your individual needs[17].
How to take ceramides
For general health benefits, a daily intake of 0.6-1.8 milligrams of ceramides is recommended. The U.S. FDA states that a daily intake of 1.8 milligrams/day of ceramides is considered safe[15].
💡In clinical studies, continuous consumption of 0.8 milligrams of ceramides daily for 12 weeks significantly improved skin hydration without causing any harmful effects on participants[22].
💡Another clinical study involved children taking 1.8 milligrams of ceramides orally daily for 2 weeks. The results showed effective improvement in atopic dermatitis in children without any adverse reactions[12].
Summary
Consuming ceramides can enhance skin hydration, improve dry skin conditions, and alleviate skin inflammation. Research indicates that oral consumption of ceramides is more effective than topical application. Therefore, individuals can choose suitable ceramide supplements to maintain skin health effectively!
Further Reading: The 5 Major Benefits and Side Effects of Royal Jelly, a Women’s Health Product
