Collagen in Pregnancy: Potential Benefits and Safety

What is Collagen?

Think of collagen as the scaffolding of your body. It's everywhere - your skin, bones, joints, you name it. It's like the glue holding you together (and no, it's not made from horses, despite what you might have heard on the playground).

When you're growing a tiny human, your body goes into overdrive, and your body’s own collagen may go through natural changes ^[1]. Your little one is building their own "scaffolding," and you're stretching in ways you never thought possible. No wonder some moms-to-be are curious about whether collagen might play a role!

Is Collagen Safe During Pregnancy?

Many moms-to-be wonder whether collagen is something to consider during pregnancy. Collagen is naturally made by the body, but the safety of collagen supplements during pregnancy has not been well established. Let’s look at what is and isn’t known, and why talking with your provider may be a helpful first step.

Collagen is a protein that's already in your body. It is part of the natural structure of your skin, joints, and bones. When you're pregnant, your body needs more protein to help your baby grow. Collagen is one source of protein, but it is not a complete protein on its own.

During pregnancy, your body goes through big changes. Your belly gets bigger, and your joints might feel sore. Some people wonder whether collagen might play a role, though this has not been clearly shown in pregnancy. Stretch marks may be influenced by genetics and how quickly skin stretches, and no supplement can be relied on to prevent them. Joint discomfort during pregnancy can have many causes, and it may be worth discussing with your provider.

Collagen is naturally present in tissues that support pregnancy. There's a type of collagen called Type V that's found in the place where the mom and baby connect in the womb. Its natural presence there does not mean a collagen supplement may affect your baby’s development.

✅ Best practice: Many people may choose to focus on a balanced diet and talk with their OB/GYN before considering any supplement.

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When choosing collagen supplements, it’s important to pick high-quality products that have been third-party tested, which can be one way to check for heavy metals, contaminants, and unnecessary additives. There is limited information on the safety of collagen supplements during pregnancy, so it may be best to talk with your doctor before considering one.

If you’re planning to get pregnant, there is limited information on how collagen supplements may affect fertility or early pregnancy. Just like during pregnancy, it’s wise to talk with your healthcare provider first.

Collagen and Pregnancy: Possible Roles and What Isn’t Known

A few of the many benefits of collagen are:

Benefits Of Taking Collagen While Pregnant

1. May help with skin struggles

Pregnancy can really do a number on your skin. As your belly grows, your skin has to stretch a lot. Collagen is a natural part of the skin’s structure. Collagen supplements may possibly affect skin elasticity in non-pregnant adults, but this may not apply during pregnancy ^[2].

Whether collagen may affect skin during pregnancy is not known. Stretch marks are very common, and no supplement can be counted on to prevent them.

2. Support giving your joints a break

As your baby grows, your body carries more and more weight. This can be tough on your joints, especially your knees and hips. They might start to ache or feel stiff. Collagen is a part of cartilage, and collagen supplements may possibly play a role in joint comfort for non-pregnant adults ^[3].

Its effect on joint discomfort during pregnancy is not known. With your provider’s okay, gentle movement may help some people feel more comfortable. Being able to move more freely may feel good for your overall well-being when you're feeling weighed down.

3. May help with protein power-up

When you're pregnant, your body needs a lot more fuel. Protein is a big part of that. Protein needs may increase during pregnancy ^[4].

Collagen contains amino acids such as glycine and proline, but it lacks tryptophan, so it is not a complete protein. It may be one of several protein sources, but it may not replace complete proteins in a balanced diet.

4. Collagen and bones

Your bones, and your little one's bones, need to be strong. Collagen is part of bone’s natural structure ^[5]. During pregnancy, your body is working overtime to build your baby's skeleton.

There is no clear indication that collagen supplements may support a baby’s bone development. It could also help keep your bones strong. Remember, your baby will be taking some of your calcium and other minerals to grow. Calcium and vitamin D are the nutrients most often discussed for bone health in pregnancy, and your provider can advise on what may be right for you.

5. May help overall hair, skin, and Nail health

Pregnancy often brings noticeable changes to your hair and nails—sometimes making hair more fragile or nails prone to breaking. Collagen is a natural part of skin, and some people wonder whether it might play a role in hair and nails, but its effects during pregnancy are not known.

Collagen may be one topic to discuss with your provider as part of your pregnancy care.

Collagen in Pregnancy: What’s Known and What Isn’t

What Experts Say About Collagen During Pregnancy?

Lily Nichols, RDN, CDE, says;

"Collagen-rich foods and supplements provide crucial amino acids that help a pregnant woman meet her higher protein needs. Sufficient protein, particularly from sources like collagen, can be beneficial for the prevention of preeclampsia and for mitigating swelling in late pregnancy."

Collagen Supplements: A Buffet of Choices

If you do decide to look into collagen supplements (after a chat with your doc, of course), you'll find there's quite a variety:

• Powders: These are like the chameleons of the supplement world. Mix them into your morning smoothie, your oatmeal, or even your coffee (if you drink coffee, your provider can tell you how much caffeine may be okay during pregnancy).
• Pills: For those who like to keep it simple. Pop it and go. But keep in mind, that they might not pack as much collagen punch as other forms.
• Liquids: Ready to drink, no mixing required. But watch out for added sugars or artificial flavors hiding in there.
• Gummies: The candy of the supplement world. Tasty? You bet. But they often have less collagen and more sugar than their counterparts.

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Some brands of collagen products also include zinc and Vitamin C .Vitamin C plays a role in the body’s own collagen production, and these added nutrients may overlap with your prenatal vitamin. Some products also contain biotin or hyaluronic acid, and the safety of these added ingredients during pregnancy may not be well established. Blends contain more ingredients, so they may call for an extra conversation with your provider.

Each type has its fans and critics. If a supplement is considered, a simpler ingredient list may be easier for you and your provider to review. Think of it like shopping for baby clothes - you want something simple and comfy, not covered in scratchy sequins.

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