Happy Skin Checklist: Ceramides and How to Eat Them

What are Ceramides?

Ceramides are lipids (fats) that naturally make up about 50% of your skin barrier. They act as the “glue” that holds skin cells together, keeping your skin strong, smooth, and protected. When ceramides are depleted—due to age, harsh cleansers, pollution, or skin conditions—your skin barrier weakens, leading to dryness, irritation, and sensitivity.

What Do Ceramides Do for Skin?

• Strengthen the skin barrier – Protects against environmental damage, irritants, and allergens.

• Lock in moisture – Prevents transepidermal water loss (TEWL), keeping skin hydrated.

• Soothe irritation – Calms redness, itching, and sensitivity.

• Support anti-aging – Restores skin resilience, reduces fine lines, and improves elasticity.

How Do Ceramide Creams Work?

When applied topically, ceramide creams or serums replenish lost lipids and mimic the skin’s natural composition. Most advanced formulas combine ceramides, cholesterol, and fatty acids in the same ratio as your skin, ensuring better absorption and repair.

Using ceramide skincare consistently can:

• Repair damaged skin from over-exfoliation or acne treatments.

• Help conditions like eczema, psoriasis, and dermatitis.

• Make skin look plumper, softer, and healthier.

Can You Eat Ceramides?

Yes. Ceramides are also found in foods and supplements. While topical ceramides work directly on the skin, dietary ceramides help from the inside out.

Foods Rich in Ceramides:

• Brown rice

• Wheat and rye

• Sweet potatoes

• Soybeans

• Spinach

Ceramide Supplements:

Plant-derived ceramide capsules or powders are available. Studies show oral ceramides can improve skin hydration and elasticity, but results are slower compared to topical application.

Ceramides are essential for healthy, hydrated, and resilient skin. Use them in your skincare routine through creams and serums, and boost them internally with ceramide-rich foods or supplements. Together, they work to repair your skin barrier and keep it strong against daily stressors.

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