Plant ceramides
What it is
Ceramides are structural lipids essential for skin barrier integrity and gut epithelial function. Plant-derived ceramides (from wheat gliadin, konjac, or rice bran) can be incorporated into skin membranes after oral ingestion. A French RCT using wheat-derived ceramides showed significant improvements in skin hydration, smoothness, and elasticity within 3 months. Emerging gut barrier data is also encouraging. A novel but biologically plausible supplement category with an excellent safety profile.
Dose
30–200 mg/day wheat gliadin ceramide complex with a fat-containing meal
Time of day & tips
Consistent daily intake for at least 4–8 weeks needed; wheat-derived forms are contraindicated in coeliac disease; take with fat for best absorption
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