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Head-to-head evidence comparison — which supplement is right for you?
Ceramides wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Mostly mechanism / observational
Top outcomes
Verdict
Mostly mechanism / observational
2 of 2 studies with measurable effects showed benefit.
Top outcomes
300mg ASU daily (standardized avocado:soybean unsaponifiables)
with-meals
Standardized ASU (300mg)
350mg wheat-derived ceramides or 30-40mg glycosphingolipids daily
Once daily with food
Wheat-derived phytoceramides (Ceramide-PCD)
1-3 months
1-3 months
Throughout use
4-8 weeks
8-12 weeks
4-8 weeks
Efficacy and safety of avocado-soybean unsaponifiables for the treatment of hip and knee osteoarthritis: A systematic review and meta-analysis of randomized placebo-controlled trials.
Int J Rheum Dis (2019) · Meta analysis
Beneficial for knee osteoarthritis symptoms (pain, function)
Symptomatic efficacy of avocado-soybean unsaponifiables (ASU) in osteoarthritis (OA) patients: a meta-analysis of randomized controlled trials.
Osteoarthritis Cartilage (2008) · Meta analysis
Symptomatic improvement (pain, function) vs placebo in OA
Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis.
Br J Sports Med (2018) · Meta analysis
ASU among OA supplements with supportive evidence
Ceramides and depression: A systematic review
Journal of affective disorders (2017) · Systematic review · n=14
Pharmacotherapy targeting ceramide metabolism may be a novel treatment option for depression.
Effect of oral intake of phytoceramides on skin hydration: A systematic review and meta-analysis of clinical studies
Journal of Cosmetic Dermatology (2021) · Meta analysis · n=542
Oral phytoceramides significantly increased skin hydration measured by corneometry
Oral supplementation with plant-derived ceramides improves skin barrier function and reduces skin dryness: A randomized, double-blind, placebo-controlled trial
Journal of the European Academy of Dermatology and Venereology (2017) · Rct · n=66
Skin hydration was significantly improved after 60 days of phytoceramide supplementation
Ceramides has a higher evidence score (9/10 vs 5.5/10) and wins in 2 of 3 categories.
No known interactions between ASU and Ceramides have been documented in our database. However, always consult a healthcare provider before combining supplements.