Peptides: What are they, uses, and side effects

Peptides are smaller versions of proteins. They may provide pro-aging support, anti-inflammatory, or muscle-building properties. However, more research is still necessary to understand their risks and benefits.

Recent research indicates that some types of peptides could have a beneficial role in slowing down the aging process, reducing inflammation, and destroying microbes.

People may confuse peptides with proteins. Both proteins and peptides are made up of amino acids, but peptides contain far fewer amino acids than proteins. Like proteins, peptides are naturally present in foods.

Due to the potential health benefits of peptides, many supplements are available that contain peptides that manufacturers have derived either from food or made synthetically.

Some of the most popular peptides include collagen peptides for anti-aging and skin health, and creatine peptide supplements for building muscle and enhancing athletic performance.

Peptides are short strings of amino acids, typically comprising 2 to 50 amino acids. Amino acids are also the building blocks of proteins, but proteins contain more.

Peptides may be easier for the body to absorb than proteins because they are smaller and more broken down than proteins. They can more easily penetrate the skin and intestines, which helps them to enter the bloodstream more quickly.

The peptides in supplements may come from plant or animal sources of protein, including:

• eggs
• milk
• meat
• fish and shellfish
• beans and lentils
• soy
• oats
• flaxseed
• hemp seeds
• wheat

Scientists are most interested in bioactive peptides, or those that have a beneficial effect on the body and may positively impact human health. Different bioactive peptides have different properties. The effects they have on the body depend on the sequence of amino acids they contain.

Some of the most common peptide supplements available are collagen peptides, which may benefit skin health and reverse the effects of aging, and creatine peptides, which may build strength and muscle mass.

Some people may take other peptides and peptide hormones to enhance athletic activity. However, the World Anti-Doping Agency have banned many of these, including follistatin, a peptide that increases muscle growth.

Research indicates that bioactive peptides may:

• lower high blood pressure
• kill microbes
• reduce inflammation
• prevent the formation of blood clots
• improve immune function
• act as antioxidants

People often use peptides to try to achieve the following effects:

Slow down the aging process

Collagen is a protein in the skin, hair, and nails. Collagen peptides are broken down collagen proteins that the body can absorb more easily. Taking collagen peptides may improve skin health and slow the aging process.

A 2022 review indicates that taking collagen supplements can contribute towards reducing or delaying skin aging. Similarly, a 2023 systematic review and meta-analysis also suggests that collagen supplements can have positive effects on skin health. However, both reviews highlight that more research is still necessary.

Additionally, other research suggests that peptide complexes can also benefit skin health and provide anti-wrinkle benefits.

Improve wound healing

As collagen is a vital component of healthy skin, collagen peptides may facilitate faster wound healing. Although more research is necessary, a 2021 review highlights the potential of collagen to promote wound healing.

Additionally, ongoing research is investigating the potential of antimicrobial peptides. These refer to a class of peptides that may possess a wide range of inhibitory effects against bacteria, fungi, parasites, and viruses. They may provide a promising alternative to antibiotics, which may not be effective against certain bacteria due to antibiotic resistance.

Prevent age-related bone loss

Some research suggests that a moderate intake of collagen peptides can help to increase bone mass. This may be beneficial for individuals with conditions that impact bone density, such as osteoporosis.

A 2018 study notes that supplementing collagen peptides can increase bone mineral density and improve bone markers in postmenopausal people with reduced bone mineral density. A follow up study in 2021 found that the long-term use of collagen peptide supplements can help to significantly increase bone mineral density.

Build strength and muscle mass

Some research indicates that peptide supplements may help increase muscle mass and strength. For example, a 2019 study suggests that combining peptide supplements with resistance exercise training is more effective for increasing muscle strength than exercise alone. Similarly, a 2022 study also indicates that combining exercise and peptide supplements can help increase muscle mass and strength.

Additionally, a group of peptides known as growth hormone secretagogues (GHS), could help treat conditions that involve muscle wasting. These peptides work by stimulating the production and release of human growth hormone.

For healthy individuals, peptide supplements are unlikely to cause serious side effects because they are similar to the peptides present in everyday foods.

However, it is important to note that research into peptides is still ongoing and the United States Food and Drug Administration (FDA) does not regulate supplements in the same way they do medications.

As a result, people should exercise caution when taking any supplements. It is advisable to consult a qualified healthcare provider before taking any peptide supplements. Those who are pregnant, breastfeeding, taking medications, or living with a medical condition should avoid using peptides until they contact doctor.

The timing and dose of peptide supplements will vary, depending on the type and brand.

Always follow the package instructions when taking peptide supplements or using topical peptide creams or lotions. Never exceed the recommended serving size. Discontinue use and consult a doctor if adverse reactions occur.

Peptides are naturally present in protein-rich foods. It is not necessary to take peptide supplements or use topical sources of peptides. However, some people may wish to use peptides with the aim of slowing down the aging process, or helping to build muscle and strength.

Currently, there is still limited evidence to indicate that these products are effective, and much more research is necessary to assess their efficacy and safety thoroughly.

Research into peptides is in the early stages, and in the future, scientists may discover health benefits of different types of peptides. Until then, people should exercise caution when taking any supplement and discuss the potential benefits and risks with a doctor beforehand.