Can You Take Collagen When Pregnant? Benefits and Risks

When you’re pregnant, you have to make a lot of decisions about what’s best for you and your baby, such as what foods to eat, what to eat, and what to eat. moisturizer to use, and maybe even what vitamins to take. Some of the things you may have used (or eaten or taken) before pregnancy may not be the best options anymore. Even something as basic as collagen—a protein that our bodies naturally produce to keep our skin glowing, our joints supple and our gut healthy. You may be wondering if this is safe for your growing baby.

Many people, pregnant or not, take collagen supplements Nowadays. You can find it in pill, powder, cream, or gummy form at most health food stores. (There’s even a collagen cocktail The recipe that is going around you can make yourself!) The protein is a building block for our connective tissue and is often praised for its “fountain of youth” effects on the skinhair and nails.

But can you take collagen while pregnant? We spoke to a reproductive endocrinologist, midwife, and prenatal RD to find out.

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Is it safe to take collagen during pregnancy?

The short answer is generally yes, but always check with your doctor first. Research on collagen supplementation during pregnancy is limited, but current evidence suggests that it is generally safe to take with the guidance of your healthcare provider, says Dr. Matthew Lederman, a board-certified reproductive endocrinologist and fertility specialist at RMA New York.

“Most research and reviews emphasize that collagen, especially in the form of hydrolyzed collagen (i.e., collagen peptides), is safe to consume during pregnancy as long as it is taken in appropriate amounts,” adds Dr. Lederman.

A May 2020 study in the International Journal of Biological Sciences even suggests that collagen may help protect the baby’s immune system, support healthy blood flow, and contribute to the development of connective tissue. But keep in mind that more research is needed to confirm this.

According to Lucy Chapin, NP, CNMA certified nurse-midwife, collagen should ideally come from whole food sources like bone broth and slow-cooked meats, if possible. In fact, certain amino acids in collagen, namely proline and glycine, are in high demand in your body during pregnancy, she adds. “In response to this increased demand, getting enough collagen during pregnancy is actually encouraged,” Chapin says.

Ultimately, if you’re leaning toward a supplement, it’s best to talk to your gynecologist or midwife before trying it (or continuing to take it if it was part of your pre-pregnancy routine). Collagen products, like all vitamins and supplements, are not well regulated by the FDA, so if you want the safest, highest quality product, make sure it’s third-party tested (look for a seal on the label, especially one of USP or NSF, or check the product website).

What type of collagen is best for me?

If your doctor gives you the green light, experts recommend taking hydrolyzed or marine collagen powders, as they’re easier to digest and absorb. Dr. Lederman also notes that marine collagen may be a better option for people following a pescatarian diet (since many other products contain bovine collagen, which is made from cows).

How much should you take? Your doctor can recommend the right dose for you, but the typical range is 2.5 to 15 grams per day, according to a May 2019 study in NutrientsAccording to Dr. Lederman, 10 grams per day is common for general use, but if you are pregnant, it’s best to stick to the lower dosage (about 5 grams per day) unless your doctor tells you otherwise.

You can take collagen at any time of the day: some people mix the powder into their morning smoothie, while others take it with hot water or tea before bed. It all comes down to personal preference.

Which collagen brand is best for pregnancy?

Both Dr. Lederman and Chapin recommend Collagen protein powder required. “I love Needed Collagen during pregnancy and beyond: the hydrolyzed powder is ideal because it breaks down the collagen into easily digestible peptides,” says Chapin. “It’s also flavorless and dissolves fairly easily in liquids or can be added to most solid food recipes without changing the chemistry.”

Here’s a list of other brands to look out for:

Are there any specific benefits of taking collagen during pregnancy?

“There are benefits to taking collagen during pregnancy because your body is expanding and the elasticity of your skin is constantly under pressure,” says Tracy Lockwood Beckerman, RD, a registered dietitian and author of The Better Solution for Menstrual Food“It helps support the skin’s integrity by providing it with a boost of amino acids.”

Other possible benefits of taking collagen during pregnancy include:

• Less morning sickness: Collagen is bland, easy to digest, and can help relieve first-trimester nausea. It’s ideal “when you’re trying to break the cycle of hunger to hypoglycemia to first-trimester nausea and need a bland protein source,” says Chapin.
• Relief of joint pain: Collagen can relieve joint pain and improve flexibility, which is helpful as the body changes to make room for a growing baby.
• Stronger bones: As your body nourishes your growing baby, collagen can support bone density, which is important for both mom and baby, Dr. Lederman explains.

While these are all potential health benefits, it’s important to remember that they’re not a “miracle cure” or replacement for a healthy diet.

Additionally, “during pregnancy, you have to be extra careful about the ingredients you put into your body, so it may make sense to get a protein boost from whole foods in your diet first (think: cheese, nuts, seeds, and beans) rather than rushing straight to protein powder,” Beckerman adds.

Are there any disadvantages or side effects to taking collagen during pregnancy?

Despite the potential benefits, collagen supplements may not be right for everyone. There are a few precautions to keep in mind.

“If your body isn’t used to a bovine protein supplement, for example if you’ve only been on plant-based protein powders, you may notice a difference in your digestion and experience more gas and bloating,” Beckerman says.

According to Dr. Lederman, other possible side effects include feelings of fullness and possible allergic reactions (especially with marine collagen) if you have a history of fish allergies, though this is rare. There is also a risk of contaminants in some low-quality collagen supplements, so it’s important to opt for reputable brands (ones that have third-party certification) and always talk to your doctor before taking anything new.

The heart of the matter

In general, you can take collagen during pregnancy, but talk to your doctor before starting or continuing. Collagen supplements may not be right for everyone. If your doctor says it’s “okay,” it’s best to use a lower dose and switch to a third-party certified product. Or better yet, you can get collagen through foods, like bone broth.