If it seems like your skin has been getting progressively drier and more reactive as you get older, you’re not imagining it.
As we age, the skin’s natural protective barrier begins to weaken—and one of the biggest reasons is a decline in the body’s production of ceramides.
These natural fats, members of the sphingolipid family, are found in the outermost layer of skin, where they help keep moisture in. Think of skin cells as bricks—ceramides are the mortar that holds everything together. When ceramide levels start to decline, skin can become dry, sensitive, flaky, and easily irritated.
This can leave skin feeling thinner, rougher, and less able to bounce back.
What Are Ceramides?
Ceramides make up 50 percent of the outer skin layer barrier. But they do more than keep the skin surface moist. They actively repair and maintain the skin barrier itself, something which becomes increasing important as skin ages or becomes stressed by harsh weather, aggressive skin care routines, excessive exfoliation, and too much sun exposure.
Ceramide deficiencies are linked with atopic dermatitis, eczema, and psoriasis. Researchers are in the early stages of testing the usefulness of ceramides in fighting serious conditions such as skin cancer.
Support Your Natural Ceramide Production
Feed your skin from within by eating nutrient-rich, anti-inflammatory foods. Choose omega-3–rich foods such as salmon, sardines, walnuts, and flax as well as sphingolipid-rich foods such as dairy, brown rice, sweet potatoes, eggs, soybeans, and meat—especially poultry.
Improving your gut health will help improve your skin. Focus on getting plenty of fiber in your diet, eating more fermented foods to support gut microbiome diversity, and avoiding ultra-processed foods. Stay well hydrated, manage the stress in your life, keep physically active every day, and get enough sleep.
How to Use Ceramides
For best results, use products that combine ceramides with other ingredients that are good for the skin. Three categories to look for are emollients, humectants, and occlusives. Emollients help relieve dry and itchy skin; humectants attract moisture; and occlusives lock in moisture—and don’t dissolve in water.
In addition to ceramides, check skincare product labels for glycerin, colloidal oatmeal, hyaluronic acid, and shea butter. For maximum absorption, use these products on damp skin.
Topical moisturizers containing ceramides have been shown to help prevent skin dryness and irritation for people undergoing acne treatment. People with dry, eczema-prone skin who used ceramide-containing creams found improved skin barrier function and hydration after use. Ceramides are also used in medical settings for eczema, very dry skin, and for a compromised skin barrier.
