Peptides are getting a lot of attention on social media and in the news. Before trying them, ask yourself: What are peptides, and how do they work? Are they safe? What should I know before using them?
Both peptides and proteins are made of amino acids. Peptides are chains of about 10-20 amino acids (oligopeptides) or 20-100 amino acids (polypeptides). Chains longer than 100 amino acids are called proteins.
Your body naturally makes peptides, and they serve many functions. They help fight disease in the immune system, boost brain function, reduce inflammation, aid digestion and improve skin health. Synthetic peptides have been used to treat medical conditions for more than 100 years. Insulin was the first lab-made peptide and is still used to treat diabetes. Today, peptides are used to create drugs for many disorders and conditions. The FDA has approved more than 100 peptide drugs, including Wegovy and Ozempic.
The peptides trending now come in supplement form, usually as pills or protein shakes. Common ones include creatine, collagen and follistatin. Manufacturers claim these supplements help build muscle, lose weight, heal faster or improve sexual function. But it is unclear whether these peptides stay intact in your body, since most break down into amino acids in your digestive tract.
Peptide supplements may not be regulated by the FDA, so their purity, dosage and safety cannot be guaranteed. Long-term data is limited, and side effects may be serious if taken for years.
For most healthy people, peptide supplements are generally safe when used as directed. However, if you are pregnant, have a medical condition or take medicine, talk to your doctor first. If you decide to try a supplement, follow these steps to reduce risk:
- Research the company’s website.
- Check the active ingredients.
- Be cautious of unrealistic claims.
- Take only the recommended dosage.
Peptides are also found naturally in foods such as meat, fish, shellfish, beans, lentils, soy, oats, flaxseed, hemp seeds and wheat. Your body absorbs nutrients better from food, so it may be smarter to boost your intake of these foods before relying on supplements.
The Mediterranean diet, which emphasizes whole foods, seafood and plant proteins, may help you get the peptide boost you want. A bonus is that this diet is anti-inflammatory.
Peptides may be the next big breakthrough for anti-aging, weight loss, hair growth and building muscle. Supplements are probably safe and may help. But first, consider improving your diet with more fruits, vegetables, fiber, fish and plant-based proteins. A “wait-and-see” approach could be the best way to experience the benefits of peptides.
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