Phytoceramides: Dosage, Side Effects and What To Look For
So how much should I look for in my phytoceramides supplement?
With regards to dosage, there is little in the way of concrete supplement information. A paper by Soft Gel Technologies Inc to the FDA states “there are no special requirements for use in dietary supplements containing Ceramides such as the need to take it on an empty stomach. No suggested conditions for use are required or recommended by SGTI. Ceramides are a naturally-occurring in many foods. Again, sphingolipids account for 0.1% to 0.2% of the human diet and ceramides account for 0.3 to 0.4mg per day in the human diet. Ceramides are neither hormones nor stimulants. Furthermore, there are no limits on the duration of use. Ceramides can be taken for a long term supplementation regimen to keep the skin moist and healthy.”
How much is enough and how quickly will I see results?
The recommended dosage, well, the dosage that the health and medical industry has commonly agreed on, is around 350mg per day, taken once per day. As put forward in the above paper though, there are no other requirements with regards to dosing, such as taking the tablets on an empty stomach. That said, I found one website that recommended taking the supplement with food.
It’s generally recommended to take them for at least a month before major changes are seen in the skin and hair. So don’t give up too quickly, these are fantastic supplements but nothing will change years of damage to our skin overnight, we need to be a little patient.
What to look for when buying phytoceramides
Phytoceramides are a naturally occurring lipid found in plant sources, therefore there are very few exacting criteria to look for if you want to buy them. However, I have put together a short checklist so that if you want to look for a phytoceramides supplement yourself, you can use this as a guideline:
- Select a supplement containing at least 350mg phytoceramides
- Ensure that it says ‘plant-derived phytoceramides’ on the pack
- If you have a wheat intolerance or allergy, choose phytoceramides derived from rice or sweet potatoes
- Opt for a supplement produced in an FDA-approved laboratory
- Supplement with a Vitamin C tablet or serum if you can, for even more anti-aging effects
- Choose organic or pure versions with no fillers or artificial ingredients
- Always buy from a vendor you trust, and check reviews from other purchasers before you buy
- Don’t be tempted by ‘free’ trials, often you get locked into an auto-shipping process that it can be hard to cancel
Can anyone take phytoceramide supplements?
I couldn’t find any contraindications but I would advise that until further research is done, anyone pregnant, nursing or trying to conceive should avoid any supplements not recommended by your physician.
Also, if you have a gluten or wheat intolerance, coeliac disease or allergies, look for the rice or sweet-potato versions of phytoceramides and avoid the wheat-based versions.
How can I help phytoceramides to restore younger looking skin?
As well as taking a Vitamin C supplement or using a Vitamin C serum, there are some other everyday changes we can make to improve our skin tone and fight off the signs of aging:
- Drink loads of water. Then drink some more.
- Minimize your consumption of dehydrating drinks, such as caffeine or alcohol.
- Exfoliate as often as you can, I whip up a quick mix of coconut oil and brown sugar for a store-cupboard alternative, no need to pay crazy prices
- Stop smoking. We all know the effects that this can have on our skin.
- Always use a UV protection – in your foundation, moisturizer or anything you use. Make it part of your daily routine.
- Use the best moisturizer for your skin. Some swear by the big-name brands like Elemis or Clinique, for me, Ponds or coconut oil works just as well! Find your moisturizer and use it like it’s going out of fashion!