Collagen is a big deal. It’s a protein that accounts for about a third of all the protein in your body, playing a vital role in your connective tissues. You’ll find it all over, from your skin to your joints.
Because of its importance, there’s a lot of interest in collagen supplements. This is especially true for pregnant people, who may be curious about the potential benefits of boosting their collagen intake.
So, can you take collagen while pregnant? This article will explore the potential benefits and risks of taking collagen supplements during pregnancy and discuss some alternatives for supporting your body’s collagen production. It’s important to note that you should always talk to your healthcare provider before starting any new supplement, especially when you’re pregnant.
What is collagen? Understanding the basics
Collagen seems to be everywhere these days, from skin creams to protein powders. But what is it, exactly?
Collagen is a protein. In fact, it’s a the most abundant protein in the human body. It’s essential for many bodily functions, including keeping your skin supple, your bones strong, and your joints moving smoothly. Your body makes collagen from amino acids, vitamins like vitamin C, and certain minerals.
There are many different types of collagen, but three of them make up 80% to 90% of the collagen in your body.
Collagen and its role in the body
Collagen is what gives your skin its elasticity, which is why it’s thought to help prevent stretch marks. It also keeps your joints healthy and your bones strong. Unfortunately, as you age, your body starts to produce less collagen, which is why many people consider taking collagen supplements.
Collagen and Pregnancy: An Overview
Pregnancy places a huge demand on your body, and that includes your collagen levels. In fact, your uterus may have up to 800% more collagen by the time you deliver your baby!
Collagen, vitamin C, and glycine are all important for building and maintaining strong connective tissues during pregnancy. This is why some pregnant people consider taking collagen supplements.
But before you start any new supplement, including collagen, it’s always a good idea to talk to your doctor or other healthcare provider. They can assess your individual needs and help you make an informed decision.
Potential Benefits of Collagen During Pregnancy
While research is ongoing, there’s some evidence that collagen may offer benefits during pregnancy.
Skin Elasticity and Stretch Mark Prevention
Collagen is a key structural protein that helps maintain skin elasticity. As your body changes during pregnancy, collagen may help your skin stretch more easily, reducing the likelihood and severity of stretch marks.
Research has found that supplementing with collagen peptides can improve skin hydration and elasticity, making skin appear plumper and reducing the appearance of fine lines and wrinkles. It’s possible that this same process could help minimize the appearance of stretch marks, though more research is needed.
Joint and Bone Health
Pregnancy can put a lot of stress on your joints. Collagen may help support joint comfort during this time. Studies involving athletes and individuals with knee osteoarthritis have shown that collagen peptide supplementation may provide some relief.
Hydrolyzed collagen may contain biologically active components that can reach joint tissues, potentially aiding in repair and reducing inflammation.
Collagen also plays a role in maintaining bone health. Some research suggests that women who supplement with collagen have increased bone density compared to those who don’t.
Gut Health and Digestion
Many pregnant people experience digestive issues like bloating and acid reflux. Collagen may offer some relief by supporting gut health. Emerging research even suggests that collagen peptides may act as a prebiotic, promoting the growth of beneficial gut bacteria.
Risks and safety concerns of collagen supplementation during pregnancy
Before adding collagen to your pregnancy diet, it’s worth considering these important safety issues:
Lack of research on pregnant women
There’s not much research into the effects of collagen supplements specifically on pregnant women. For this reason, many healthcare providers do not recommend them.
Potential contaminants and unregulated supplements
The FDA doesn’t review dietary supplements for safety and effectiveness before they go on the market. This means that some supplements may contain heavy metals or other contaminants. It also means that you may not be getting the dose advertised on the label.
Potential side effects and allergic reactions
Collagen supplements can cause side effects like abdominal discomfort or nausea. Also, some collagen supplements are sourced from fish, shellfish, or eggs, so you shouldn’t take them if you have a food allergy.
If you’re considering taking collagen supplements during pregnancy, talk with your healthcare provider first.
Dosage and how to choose a collagen supplement during pregnancy
If you and your healthcare provider decide that collagen might be right for you during your pregnancy, you’ll want to know how much to take and how to pick a good product.
Recommended dosage
There are no specific guidelines for collagen dosage during pregnancy, but studies show that hydrolyzed collagen is generally safe for nonpregnant people in doses of 2.5 to 15 grams per day. Keep in mind that research hasn’t yet looked into the safety of collagen supplementation during pregnancy.
Because of the lack of safety data, it’s important to talk with your doctor or midwife before taking any new supplements during pregnancy.
Choosing a safe, high-quality supplement
If you get the okay from your provider, be sure to choose a high-quality collagen supplement with as few ingredients as possible. Look for products that have been tested by a third party and that are free of additives. Supplements that are NSF-certified and non-GMO are good choices for safety and quality assurance.
How to get collagen naturally
Instead of taking collagen supplements, you might try eating foods that naturally contain a lot of collagen or that help your body produce more of its own. These foods include:
- Meat
- Fish
- Bone broth
- Eggs
- Dairy products
- Legumes
- Soy foods
- Nuts
- Seeds
- Whole grains
- Fruits and vegetables
Overall, experts recommend eating a balanced diet to support your health while you’re pregnant. It’s especially important to consume enough protein. Pregnant women need about 71 grams of protein each day to support their own health and the healthy development of their babies.
What about collagen while breastfeeding?
Unfortunately, we don’t have a lot of research on collagen supplements and breastfeeding. However, it’s possible that collagen supplementation could help your body recover postpartum and support successful breastfeeding.
If you’re breastfeeding and considering taking collagen, the best thing to do is talk with your doctor or midwife. They can assess your health and help you decide whether collagen is right for you.
The Bottom Line
While collagen supplements promise a host of benefits, the research on their safety and effectiveness during pregnancy is limited. Without that evidence, doctors generally don’t recommend taking collagen supplements during pregnancy.
If you’re pregnant or trying to conceive, it’s always best to talk with your doctor or another qualified healthcare provider before adding any supplements to your routine. They can assess your individual needs and help you weigh the potential benefits and risks of collagen or any other supplement.
During pregnancy, focusing on a well-rounded diet rich in nutrients is crucial for both your health and your baby’s development. If you’re concerned about getting enough collagen-boosting nutrients, your doctor can help you create a personalized plan to meet your needs through food and other safe methods.