Peptides: Benefits, Risks, and Expert Insights

Currently, peptides are trending across social media. Advertisements tout benefits such as youthfulness, weight loss, enhanced hair growth, stronger nails, and more.

“The term ‘peptides’ is often used quite broadly,” mentioned Lee Nunn, a registered dietitian at Baylor Scott & White in Pflugerville and Cedar Park.

Let’s break it down: peptides are found in the proteins that we consume.

They serve as signaling molecules that instruct the body on what actions to take once they enter the system.

Peptides are composed of amino acids. These amino acids act as the fundamental building blocks of the body. The specific sequence of these amino acids within a peptide holds the instructions for creating various structures such as skin, bones, joints, and organs, as well as determining the physiological signals sent to the body.

For instance, insulin is a peptide. When insulin is either administered or naturally released, it signals the body to release glucose into the bloodstream, providing energy.

Peptides that are marketed for promoting growth, vitality, and other effects function as mimickers of natural hormones, attempting to replicate the roles of the body’s own hormones.

Indeed, our bodies naturally contain peptides that signal various functions.

They instruct the body to adjust responses, playing a crucial role not only in structural creation but also in immune responses.

Most individuals do not need to add specific peptides to their daily diets, according to Nunn.

Peptides are gaining popularity in both medical research and dietary supplements. Specific peptides have been isolated and manufactured as medications.

Examples of interest include GLP-1 medications that help manage diabetes and support weight loss. GLP-1, or glucagon-like peptide-1, is naturally present in the small intestine. It signals the pancreas to release insulin after eating to regulate blood sugar and informs the body when it is full. These medications mimic that natural effect, aiding diabetes management and reducing hunger in individuals with obesity.

GLP-1 medications have undergone extensive clinical testing, and their side effects and benefits are well-documented. They have received approval from the U.S. Food and Drug Administration.

In contrast, many peptides promoted on social media might not be FDA approved. This lack of regulation suggests they have not undergone thorough testing. Many products claiming to enhance longevity, according to Nunn, lack solid clinical evidence supporting their effectiveness or long-term safety.

Nonetheless, peptides may indicate the future direction of medical research, Nunn notes. As signaling molecules capable of eliciting specific responses, they offer exciting potential for advancing healing processes in the body.

Collagen itself is a type of peptide. Specifically, powdered collagen is derived from animal tissues such as joints, bones, and skin that are processed into a powder form. We can obtain collagen through our diets by preparing substances like bone broth.

There is evidence suggesting that collagen supplementation can be beneficial, Nunn states. However, adequate vitamin C is essential for collagen to be effectively utilized. Without enough vitamin C, introducing additional collagen will yield no benefit, as the body will simply eliminate what it cannot use. Nunn likens collagen to bricks, with vitamin C acting as the mortar that binds them; without the mortar, the bricks serve no purpose.

When collagen is added to your coffee, it signals the body to initiate repair processes. After entering the stomach, collagen is broken down, and there is hope that it will be directed to areas needing repair, like muscles, skin, or injured joints. However, there’s no certainty it will target the desired areas. If the body contains sufficient collagen, the excess will be expelled through urine.

Proteins, like peptides, consist of amino acids but contain 50 or more chains. Protein is currently in focus, especially with the new food pyramid, which emphasizes protein alongside fruits and vegetables as essential food groups.

The traditional recommendation was to consume 0.8 grams of protein per kilogram of body weight daily, but more recent guidelines suggest 1.2 to 1.6 grams per kilogram. For example, a person weighing 150 pounds should aim for 80 to 110 grams of protein each day, while someone at 200 pounds would need around 110 to 145 grams.

Additionally, older adults require more protein due to decreased processing efficiency of protein in the body.

Consuming protein naturally through foods like beans, meats, tofu, eggs, and dairy is undoubtedly beneficial. However, there are times when dietary restrictions might limit protein intake.

The body can efficiently process only 40 to 50 grams of protein at a single meal, which is why it’s essential to spread protein intake throughout the day.

For individuals who are more active and engage in workouts, a higher protein intake supports muscle growth. While they may struggle to consume sufficient protein solely from food, integrating protein shakes can be very helpful.

Liquid protein is absorbed more rapidly because it breaks down easier, allowing for swift delivery to where the body needs it. However, if that liquid is laden with sugars from fruit juice or other additives, the potential health benefits could be compromised.

Moreover, liquid protein does not typically provide the same satiety as solid protein sources like meats or beans.

Protein bars that are high in sugars or carbohydrates may not yield significant benefits. As Nunn suggests, “It might be more advantageous to simply have two eggs instead.”

Protein is most effective when it has a specific function to perform, especially in terms of muscle recovery after workouts.

For individuals with chronic kidney disease not undergoing dialysis, it’s advisable to limit protein intake, as it is processed through the kidneys, which could place additional stress on already compromised organs. Consultation with a healthcare professional is essential for personalized advice.