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You may have seen delta-8 THC advertised as “THC lite” or “diet weed.” But is a milder “high” the only thing that sets it apart from its relative, delta-9 THC?

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Psychiatrist and addiction specialist David Streem, MD, explains how these psychoactive cannabinoid cousins compare and why it’s important to approach both with caution.

Delta-8 vs. delta-9

To understand how delta-8 and delta-9 compare, it helps to start with what they have in common.

Both are intoxicating cannabinoids found in the cannabis sativa plant, and they have nearly identical chemical structures.

“They both bind to receptors in your endocannabinoid system, which controls functions like mood and sleep,” explains Dr. Streem.

The differences between the two begin with their dose and effects. The cannabis plant naturally contains much higher levels of delta-9 THC than delta-8 THC.

“Research shows that delta-8 THC binds to receptors less intensely than delta-9 THC, which results in a milder effect,” he adds.

For consumers, these compounds have much bigger differences due to how they’re made and regulated. To see how these distinctions play out, let’s take a closer look at each compound.

What is delta-9 THC?

Delta-9 THC (tetrahydrocannabinol) is what most people think of when they hear “THC.” It’s the main compound in marijuana that produces a “high.”

It’s most often consumed in its natural form via marijuana, though synthetic versions also exist.

Researchers have studied delta-9 for decades, and it has long been a controlled substance at the U.S. federal level. State laws vary.

What is delta-8 THC?

Delta-8 THC is another intoxicating cannabinoid. But unlike delta-9, it’s most often sold as a manufactured product made from hemp-derived CBD (cannabidiol) and other chemicals.

It gained popularity in the U.S. after the 2018 Farm Bill created a loophole that made it legal to sell. Before that, it was relatively unknown, so there’s far less research on it.

How their effects compare

The short-term effects of delta-9 THC may include:

Happiness or euphoria
Relaxation or sleepiness
Anxiety or panic
Issues with thinking and coordination
Dizziness
Dry mouth
Nausea or appetite changes
Increased heart rate
Bloodshot eyes

In small, controlled studies, delta-8 has shown the same effects — just less intense. But the delta-8 products sold in stores don’t always reflect the precise conditions of those studies.

“The potency of delta-8 THC in retail products varies drastically,” stresses Dr. Streem.

What are their risks?

Both delta-8 and delta-9 THC can affect your brain and body — and both come with real risks. But those risks can show up in different ways depending on how each compound is made and used.

Because both are intoxicating, they can:

Impair your judgment and coordination
Affect your memory and thinking
Increase your risk of accidents or injuries

In case you were wondering, they can both show up on drug tests, too.

Researchers have studied delta-9 THC more extensively, and its risks are better understood. “Regular use — especially at a young age — has been linked to a higher risk of addiction, as well as potential negative effects on brain development and mental health,” reports Dr. Streem.

Delta-8 THC is often advertised as milder, but that doesn’t necessarily make it safer. In fact, experts are often more concerned about how delta-8 products are made and sold than about the compound itself.

Manufactured delta-8 products can:

Contain inconsistent or higher-than-expected doses
Be contaminated with chemicals, like solvents, heavy metals or pesticides
Lead to accidental exposure or poisoning, especially in children

The uncertainty around delta-8 is a risk in itself, notes Dr. Streem.

“Because there’s far less research on delta-8, many of its short- and long-term effects aren’t fully understood.”

The bottom line

Delta-8 and delta-9 THC may seem similar, but how they’re made, consumed and studied makes a real difference. Both carry risks — so it’s important to stay informed and talk with a healthcare provider about safer options.