Just Wondering: Can You Take Collagen While You’re Pregnant?

When you're expecting, you end up making lots of decisions about what's best for you and your baby—including what foods to eat, what moisturizer to use, and maybe even what vitamins to take. Some of the things you might've used (or eaten or taken) pre-pregnancy might not be the best options anymore. Even something as basic as collagen—a protein our bodies naturally make to keep our skin glowing, joints moving, and gut happy—might have you wondering whether it's 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. (Heck, there's even a collagen cocktail recipe going around you can whip up!) The protein is a building block for our connective tissues and is often touted for its “fountain of youth” effects on skin, hair, and nails.

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

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Is it safe to take collagen while pregnant?

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

"Most studies and reviews emphasize that collagen, especially in the form of hydrolyzed collagen (i.e., collagen peptides), is safe for consumption during pregnancy as long as it's taken in appropriate amounts," Dr. Lederman adds.

One May 2020 study in the International Journal of Biological Sciences even suggests collagen might help protect the baby's immune system, support healthy blood flow, and contribute to developing their connective tissues. But keep in mind, more research is needed to confirm this.

According to Lucy Chapin, NP, CNM, a certified nurse-midwife, collagen should ideally come from whole-food sources like bone broth and slow cooked meats when possible. In fact, certain amino acids in collagen—namely proline and glycine—are in high demand from your body during pregnancy, she adds. "In response to this increased need, it's actually encouraged to get enough collagen while pregnant," Chapin says.

Ultimately, if you are leaning toward a supplement, it's best to chat with your OB/GYN 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 and highest-quality product, make sure it's third-party tested (look for a seal on the label, especially one from USP or NSF, or check the product's website).

What’s the best kind of collagen to take?

If your doctor gives you the green light, experts recommend taking hydrolyzed or marine collagen powders, because 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 (because many other products contain bovine collagen, which is made from cows).

As far as how much to 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 Nutrients. Dr. Lederman says 10 grams per day is common for general use, but when you're pregnant, sticking to the lower end—around 5 grams daily—is best, unless told otherwise by your doctor.

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

What’s the best collagen brand for pregnancy?

Both Dr. Lederman and Chapin recommend Needed Collagen Protein Powder. “I love Needed Collagen for pregnancy or outside of pregnancy—hydrolyzed powder is ideal because the collagen is broken down into easy-to-digest peptides,” says Chapin. “It’s also flavorless and dissolves fairly easily into liquids or can be added to most solid food recipes without changing the chemistry.”

Here's a list of other brands to look for:

Are there any specific benefits of taking collagen while pregnant?

“There are benefits to taking collagen while pregnant as your body is expanding and the elasticity of your skin is in a constant state of duress,” says Tracy Lockwood Beckerman, RD, a registered dietitian and author of The Better Period Food Solution. “It helps support skin integrity by providing it with a boost of amino acids.”

Other possible benefits of taking collagen while pregnant include the following:

• Reduced morning sickness: Collagen is bland, easy to digest, and may help alleviate nausea in the first trimester. It’s ideal “when you’re trying to break the vicious cycle of hunger into hypoglycemia into nausea in the first trimester and need a bland protein source to do so,” says Chapin.
• Joint pain relief: Collagen can ease 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 may help 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 it's not a "miracle supplement" or a substitute for a healthy diet.

Plus, “during pregnancy, you want to be extra cautious with the ingredients you put in your body, so it may make sense to get a boost of protein from whole foods in your diet first (think: cheese, nuts, seeds, and beans) rather than immediately running to protein powder,” Beckerman adds.

Are there any downsides or side effects to taking collagen while pregnant?

Despite the potential benefits, collagen supplements may not be suitable for everyone, and there are a few precautions to consider.

“If your body isn’t used to taking a bovine-based protein supplement, for example, if you have only had plant-based protein powders, then you could notice a difference in digestion and have more gas and bloating,” says Beckerman.

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

The bottom line

In general, you can take collagen while pregnant, but check in with your doctor before starting or continuing it. Collagen supplements may not be right for everyone. If your doctor gives the "okay," using a lower dose and switching to a product that's third party-certified is best. Or even better, you can get collagen through food instead, like bone broth.

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