The Skinny on Peptides

Anne Salazar, Clinical Herbalist RH (AHG)

“Let food be thy medicine and medicine be thy food.” -Hippocrates

  With the advent and popularity of pharmaceutically created GLP1 (Glucagon-like peptide-1) came the intense interest and marketing of all peptides. GLP1 is actually an endogenous, natural hormone produced by the gut that helps with satiety, helps balance blood sugar, and slows gastric emptying. The pharmaceutical peptides are used in medicine under the care of a physician and are prescription medications for very specific, proven conditions and not the generic “anti-aging peptide” you probably saw while scrolling.

  We will be mostly discussing peptides in supplemental form, as that is my main concern. Topical (facial) peptide treatments are less concerning and seem to work well for some people, and topical beauty treatments are not really in my clinical wheel-house. 

  Influencers, wellness gurus and fitness coaches have been talking a lot about peptide supplements these days, touting their ability to help you build muscle, look younger and shed pounds. Even celebrities have joined in on the trend on social media, fueling the use and rise in popularity. So, what’s this craze about and what should you know before taking peptides?

What is a Peptide?

  Peptides are the building blocks of proteins made up of short strings of amino acids. The body naturally makes peptides that serve important functions in many of the body’s key processes. Researchers have long studied peptides and have been working to develop them as treatments for certain medical conditions since 1921. The first peptide ever made in a lab by scientists was insulin, which has been used to treat people with type 1 and type 2 diabetes since 1923.

  In naturopathic and functional medicine, peptides are defined as short chains of 2 to 50 amino acids that act as crucial signaling molecules (or "biological conductors") to regulate cellular processes. They are considered natural, highly specific messengers that instruct cells to repair tissue, modulate immunity, and optimize metabolic functions.

  Social media has run with this and has marketed peptides as a quick fix (“bio-hack”) to facilitate weight loss, reverse aging, improve skin and build muscle with little effort. Please use your critical thinking skills when you hear people/influencers say they have found the ‘secret’. 

Bio-available Peptides vs. Synthetic Peptides

  It’s important to know the difference between naturally sourced peptides and synthetic peptides. Multiple food sources, like high quality protein-rich foods and nutrient dense plants, contain peptides that are readily bioavailable and help the body create and utilize peptides. Meanwhile synthetics can have side effects, can be adulterated, etc. Many peptides sold online or through med spas aren’t regulated, which means purity, dosage, and safety are all question marks. Some products contain contaminants or aren’t the actual peptide they claim to be.

  Peptides are often better assimilated and more effective when consumed in whole foods rather than synthetic supplements (1), as the natural food matrix supports better bioavailability, stability, and digestive absorption. Whole food-derived bioactive peptides– found in eggs, dairy, and lean meats– strengthen muscle, support immune health, and enhance nutrient absorption (2). These foods encourage your body’s innate and natural production of GLP-1.

Peptide Food Sources 

  Collagen is an excellent source of bioavailable peptides (4). The best source and most bioavailable form of collagen comes from whole foods. Peptides are released through hydrolysis of collagen-rich animal tissues (skin, bones, cartilage). These peptides– often rich in proline, glycine, and hydroxyproline– are more readily absorbed by the body than intact protein, and possess functional properties that improve skin hydration, elasticity, joint health, bone density, and gut health.

  Quality powdered collagen, a supplemental form, can also be helpful but does not digest as easily and might not be as effective for those with digestive issues. Make sure your powdered collagen is hydrolyzed for best results. 

  Bioactive peptides (BAPs) derived from medicinal herbs and plants– including Cordyceps sinensis, Panax ginseng, and Bacopa monnieri– are gaining attention for their potent anti-inflammatory, antioxidant, and therapeutic properties. These compounds, which are short chains of amino acids, often show promise in regulating blood pressure, supporting skin health (collagen production), and acting as antimicrobial agents. While often marketed in concentrated forms, these beneficial peptides can also be obtained from whole-herb, plant-based sources, which are easier to assimilate and are in their fully natural synergistic form. 

  Many herbs contain bioactive peptides with various health benefits (6), including Ashwagandha, Moringa, Ginseng, Gotu Kola, Bacopa, and Ginkgo Biloba, often studied for antioxidant, anti-inflammatory, cognitive, and skin-health properties (3), extracted for supplements or used in traditional medicine. These plant-derived peptides function as signaling molecules or building blocks, supporting body functions, much like animal-based peptides, but often with unique advantages such as enhancing physical and mental resilience by managing stress, reducing fatigue and supporting cellular repair (see blog on adaptogens for more information).

  Mushroom bioactive compounds show promise in promoting healthy aging (5). Research has demonstrated that various mushroom compounds– including polysaccharides, peptides, and phenolic compounds– exhibit anti-aging properties. Notably, polysaccharides extracted from Ganoderma lucidum (commonly known as Reishi) have demonstrated the ability to reduce the signs of aging (8). These findings suggest that mushroom-derived compounds may play a significant role in cellular aging interventions. The bottom line is the whole matrix of medicinal mushrooms has a wide array of benefits; some of which we haven’t even discovered yet. 

More Peptide Food Sources to Add to Your Plate

  • Eggs contain peptides (7) that aid in muscle repair, immune support, and even skin health. Start your day with poached eggs (ideal), scrambled eggs or add a hard-boiled egg to your lunch salad. The protein in eggs helps trigger your body’s own production of beneficial peptides, including those related to satiety and muscle function.

  • Lean meats (consumed in moderation) are rich in bioactive peptides that promote muscle growth and repair. Grill chicken breasts, bake lean pork, or toss steak strips into a stir-fry. These peptides also help in producing glutathione, a key antioxidant that protects your cells from stress.

  • Fish and shellfish, beyond being a great source of omega-3, deliver anti-inflammatory peptides that support heart and brain health. Salmon with lemon, shrimp in salads, or a comforting seafood stew can offer delicious routes to healing.

  • Legumes (beans and lentils) are great plant-based gems that are not only protein-rich but contain peptides that help regulate blood pressure and cholesterol. They’re also friendly to your gut microbiome, which plays a role in natural GLP-1 secretion. Win-win!

  • Whole Grains (oats, barley, quinoa) are loaded with peptides that improve digestion and glucose control. Adding them with a source of protein is a great way to start the day. These grains also contain prebiotics to support your gut, indirectly boosting peptide signaling.
  • Soy Products (tofu, tempeh, edamame) contain soy-derived peptides that may support cardiovascular health and lower bad cholesterol. They’re a favorite among vegetarians, but meat-eaters should take notice too. Tempeh and tofu in your stir-fry, or roasted edamame snacks are smart additions.

  • Additionally, all of the above foods encourage your own body’s GLP-1!

(Note: If you are looking to increase HGH (Human Growth Hormone); protein rich foods, good sleep habits, less sugar/carbs, Vitamin C rich foods, Astragalus, etc., will support this effectively and safely.)

  Peptides aren’t just lab-made injections or futuristic wellness hacks – they’re already part of your everyday life. From the tofu in your stir-fry to the oats in your breakfast, you’re constantly sending your body messages at the molecular level. Why not make them good ones?

If you want or need further guidance regarding how to support and strengthen your own body’s ability to create metabolic balance, upgrade digestion and elimination, build muscle, increase your innate ability to have and maintain a healthy weight, or increase vitality and longevity, you can schedule a consult with a Clinical Herbalist to assist you personally in this process. The ‘short-cut’ is not sustainable.

 

References:

1.Segura-Campos, M., Chel-Guerrero, L., Betancur-Ancona, D., & Hernandez-Escalante, V. M. (2011). Bioavailability of Bioactive Peptides. Food Reviews International, 27(3), 213–226. https://doi.org/10.1080/87559129.2011.563395

2. Chakrabarti S, Jahandideh F, Wu J. Food-derived bioactive peptides on inflammation and oxidative stress. Biomed Res Int. 2014;2014:608979. doi: 10.1155/2014/608979. Epub 2014 Jan 2. PMID: 24527452; PMCID: PMC3914560.

3.Liang, Y. , Wu, M. and Chen, Y. (2019) Selected Medicinal Herbs and Functional Peptides for Protection against Photoaging of the Skin. Journal of Cosmetics, Dermatological Sciences and Applications, 9, 1-18. doi: 10.4236/jcdsa.2019.91001.

4.Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019 May 15;11(5):1079. doi: 10.3390/nu11051079. PMID: 31096622; PMCID: PMC6566836.

5.Li H, Gao J, Zhao F, Liu X, Ma B. Bioactive Peptides from Edible Mushrooms-The Preparation, Mechanisms, Structure-Activity Relationships and Prospects. Foods. 2023 Aug 2;12(15):2935. doi: 10.3390/foods12152935. PMID: 37569204; PMCID: PMC10417677.

6.Zaky AA, Simal-Gandara J, Eun JB, Shim JH, Abd El-Aty AM. Bioactivities, Applications, Safety, and Health Benefits of Bioactive Peptides From Food and By-Products: A Review. Front Nutr. 2022 Jan 20;8:815640. doi: 10.3389/fnut.2021.815640. PMID: 35127796; PMCID: PMC8810531.

7.Liu YF, Oey I, Bremer P, Carne A, Silcock P. Bioactive peptides derived from egg proteins: A review. Crit Rev Food Sci Nutr. 2018;58(15):2508-2530. doi:   10.1080/10408398.2017.1329704. Epub 2017 Aug 22. PMID: 28609123.

8.Wang H, Tai M, Li W, Li Y, Zhang Z, Zhang D, Gan L, Li J, Song X, Qiu H, Li M, Zhang H, Liu Z. Ganoderma lucidum extract reduces skin aging by reducing mitochondrial stress and controlling mitochondrial numbers. Fitoterapia. 2025 Jul;184:106627. doi: 10.1016/j.fitote.2025.106627. Epub 2025 May 15. PMID: 40381851.