4 things to know about peptides

Your social media feed is probably full of talk about peptides. Influencers claim this dietary supplement can boost your health in various ways, such as muscle repair, reducing inflammation and enhancing joint recovery.

But what are peptides, and is there any benefit to taking them? What about risks?

Here’s what you need to know.

Peptides are just the building blocks of proteins

If you break down proteins into their most basic building blocks, you will find amino acids. Short chains of amino acids linked together are what make up a peptide. And, enough peptides linked together will give you a protein.

So, peptides are just a form of protein that’s been broken down into smaller parts. It’s almost like they’re predigested.

Peptides don’t contain a complete protein

So, why all the hype about peptides? If they’re just a deconstructed form of protein, what’s the point of taking them?

Most people take peptides because they think it builds muscle faster or treats various health conditions. But it doesn’t necessarily do that unless you have a specific deficiency.

In fact, peptides don’t even offer all nine essential amino acids — so-named because your body can’t produce them by itself. So, if you’re looking to find a complete protein in a peptide supplement, you’re out of luck.

Some peptides are missing certain essential amino acids. Collagen, in particular, has fewer than other peptides.

It’s better to get your protein through food rather than supplements

At this point, you might be thinking that the best way to get peptides is through the foods you eat. If so, you’re on the right track.

Protein supplements are not meant to replace a normal diet. They’re meant to make up for something you’re not getting enough of.

For instance, side effects of certain cancer therapies can make it harder for patients to eat. But it’s very important to maintain lean muscle mass during active treatment. So, sometimes taking a protein supplement can help.

It’s also a good idea to boost your protein intake if you’re recovering from surgery. That’s because two components of a complete protein — arginine and glutinane — enhance wound healing.

Still, unless you have a specific reason for needing it broken down — say, for an absorption issue — we’d prefer that you ingest the whole protein, rather than peptides. Supplements are really no better than the proteins you’d get from a normal, healthy diet. So, if you focus on eating a plant-based diet containing vegetables, fruits, whole-grains and lean proteins, you should get all the peptides you need.

Still want to try peptides? Here’s what to know

If you do decide to try peptides, be careful of their source.

Nutritional supplements are not regulated by the Food and Drug Administration (FDA) in the same way medicines are. So, make sure they come from a reputable manufacturer who does third-party testing to ensure purity and accuracy in labeling.

Also, be sure to follow the label’s dosing instructions carefully. Otherwise, you may have side effects. If you take too much, it could cause dehydration, because your body is trying to filter it out.

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