Ceramides are fats that build the skin’s protective outer layer. Oral supplements, often made from plant sources (phytoceramides), are sold to help skin stay hydrated and resilient.
Small human studies hint at improved moisture and elasticity, but nearly all solid evidence comes from topical creams. The pill form has weak backing, and any effects should be viewed as extra support, not a sure thing.
A common daily dose is 200 to 500 mg, taken with food. People respond differently, and measurable changes may not happen.
Long-term safety is not well documented, and no one knows if these supplements are safe during pregnancy or breastfeeding. Talk to a healthcare provider before you start.