Can You Take Collagen While Pregnant?

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Collagen supplements have become a part of many women’s daily routines worldwide since this protein considerably benefits natural health and beauty.

As a result, it’s no surprise that women of all ages, from young to old, are trying to take up this habit.

The raising question is what would happen if a pregnant woman takes collagen? Or can you take collagen while pregnant?

The answer is yes. This substance can bring significant health benefits to you during pregnancy, as long as you take the right amount of the right collagen!

This article will give you a better understanding of this protein and some recommendations for pregnant.

What Is Collagen?

You may think of collagen supplements as a way to maintain a young complexion. It’s true, but this protein is not just related to skin aging.

By definition, collagen is a structural protein and also the most abundant type in animals. There are 28 known kinds, but types I, II, III, IV, V, VI, and X are among the most common.

The majority of collagen supplements are derived from these main types. Specifically, type I is known as the most abundant one in the body, and type II is the most popular one found in the supplement form you consume.

On the other hand, type III is often seen in muscle structures; type IV and V appear primarily in layers of the skin. Lastly, Endochondral bone formation (also known as bone and cartilage formation) is where Type X can be found.

It’s hard to tell if the function of collagen in the body is simple or complex. This protein supports the structure of bone, cartilage, skin, muscle, blood vessels, and gut, making tissues become more elastic and tolerate stretching.

Your body naturally produces collagen, but sadly, the output declines with age, usually beginning in your twenties.

Not only the human body, but collagen is also available in animals. If you consume meat and fish, you’re taking this flexible protein through your diet.

Besides, you can utilize these supplements to provide additional amounts for your body. They often come in collagen peptides, broken-down, digestible, and powder collagen forms.

This protein is best absorbed when combined with a hyaluronic acid supplement, or vitamin C. Copper and zinc are two other nutrients that help with collagen synthesis.

collagen during pregnancy
It is a structural protein.

Is Collagen Safe During Pregnancy?

It’s undeniable that this protein plays a vital role in your body, and the same rule goes for your baby. Your body and your baby’s body are made of collagen and naturally, produce this protein from the food you consume.

So yes, you can take it during pregnancy. It is safe to follow a proper-nutrient diet that includes collagen, such as colorful vegetables and well-sourced meat!

You must now wonder about collagen supplements, such as peptides and powder. Again, the answer is yes, but you should always consult your doctor before starting any supplement!

Because of ethical issues, studies on the effects of collagen peptides on pregnant women are still limited. They are simply a food source like other supplements, yet they originally come from animals.

Where are these animals deprived from? Grass-fed, pasture-raised, or factory-farm? What kind of additives do these peptides contain?

You’re not familiar with them. And that’s why you should always ask your doctor about which supplements you can take while pregnant. They will give you good advice on your changes in your nutrition routine during this sensitive period.

collagen and pregnancy
It is safe to consume collagen during pregnancy.

Benefits Of Taking Collagen During Pregnancy

This section will walk you through the five enormous benefits of this protein while pregnant.

1. Increase Your Protein Intake

Protein is a necessary building block for your body’s skin, hair, bones, and muscles. During pregnancy, you must boost your protein intake to ensure the tissue maintenance of your body and the normal growth of your baby.

But how much protein does your body require? It’s approximately 70-100 grams, depending on your total weight.

As you might expect, consuming this much meat and dairy is difficult, especially if you’re having troubles with nausea and vomiting during pregnancy. Fortunately, collagen supplements can help with this.

Collagen powder is a simple yet excellent way to supplement your diet and meet the RDA for protein.

2. Supports Skin Elasticity

Stretch marks, which can be silver, red, or purple in color, will usually appear between 13 and 21 weeks of pregnancy. These tiny tears are in the tissues that support your skin.

Although stretch marks are almost unavoidable during pregnancy, you can try keeping your belly skin soft and supple to reduce their appearance. And it is where collagen supplements come in.

Collagen plays an essential role in maintaining your skin’s elasticity. The more elastic the skin, the more it can cope with the rapid stretching of the belly. That’s why you would want to increase your supply of protein.

According to a recent study, women who took a supplement of 2.5-5gr of collagen within eight weeks had less skin dryness but a more significant increase in skin elasticity than those who didn’t. You know what to do now!

3. Strengthens Joints and Ligaments

Your baby needs nutrients and energy to grow up, so you must eat a little more to meet his or her requirements. This change frequently results in weight gain, probably from 11.5 to 16 kg.

Such extra load, in turn, can put additional strain on your bones, ligaments, and other musculoskeletal systems. If you ignore this issue, it can cause inflammation and premature wear-and-tear damage to the cartilage.

To deal with this inevitable weight gain, you must keep your joints as healthy and strong as possible. The best way? It’s collagen supplements!

Collagen peptides can modulate the inflammatory response and boost collagen synthesis in connective tissues, keeping your joints in good shape.

What if you’re already experiencing joint pain? Take 2 grams of collagen daily for 70 days! According to a recent study, this habit will result in a considerable reduction in joint pain compared to those who did not!

sleeping pregnant woman
Taking collagen can improve your sleep

4. Support Immune and Gut Health

You must be surprised when knowing that this protein also benefits your immune and gut health, even your baby’s. With an incredible amount of glutamine, glycine, and proline, this protein can support the connective tissues in the gut lining and stomach.

It’s worth noting that glutamine is the key amino acid for intestinal lining support. It can minimize intestinal permeability (leaky gut).

Also, collagen is excellent for maintaining your healthy stomach acid level, which will significantly benefit your healthy digestion.

5. Increase Your Mood and Improve Your Sleep

It’s hard to deal with stress, especially when you’re pregnant. And there’s nothing better than improving sleep, as it is when your body and mood are free.

Again, collagen could be one of the best options for increasing your glycine intake, which will help you easily fall asleep and improve your sleep quality.

6. Support A Healthy Breast Milk Supply

You will need collagen during and post-pregnancy. Why?

Researchers believe that nursing mothers need 25 grams of protein each day to support their milk supply and quality. Besides nutrient-rich foods like eggs, chicken, cheese, nuts, seeds, collagen supplements are also a convenient yet effective way to increase your protein intake!

How Much Collagen Should a Pregnant Woman Take Daily?

Collagen supplementation is still new, so there are still no official guidelines for how much you can take per day – whether you are pregnant or not.

If your doctor believes that taking collagen during pregnancy is safe, you can follow the package’s dose instructions. These supplement doses are typically between 2.5 and 15 mg per day.

It’s good to consume 2.5 and 15 mg per day.

This amount is well below the recommended 36% of total protein intake. Still, it’s a good point to start if you’re thinking about starting a supplement regimen with hydrolyzed collagen or collagen peptides.

You can simply add a scoop of collagen peptide to your coffee, tea, or smoothie every morning.

Are There Risks Of Collagen Supplements While Pregnant?

Anything has two sides, and collagen supplements are no exception! As you may not know, most potential risks of these supplements come from their ingredients and formulas.

For example, some kinds of marine collagen may contain mercury, while other ingredients may cause some mild side effects like heartburn, bloating, and feelings of fullness.

If you have food allergies, check if the supplements you buy don’t include the ingredients you’re allergic to. Researchers recommend that people with an egg, fish, or shellfish allergy should not take collagen supplements, as most have these ingredients.

How to Choose Collagen Supplements for Pregnancy?

Below are some valuable guidelines for you when choosing collagen supplements during pregnancy. Make sure you follow these suggestions and check with your doctor, too!

1. Dose

There are many things about collagen dose, but researchers recommend choosing a supplement that includes 10 to 20 grams each serving. Usually, collagen powders are the most effective way to get these high amounts.

2. Source

It’s important to know the origin of your collagen source, so you should look for the products that explain clearly on the packaging or their websites.

If you find “sustainably, wild-caught cod” or “grass-fed, pasture-raised bovine collagen,” they are good news! The products should also note the types (type I, II, or III) and the usual amino acid profile, if possible.

3. Format

Powders are the finest form since they give the most effective dose while blending effortlessly into a wide range of foods and drinks.

Still, this protein is available in different forms, such as pills, gummies, drinks, so you can feel free to choose what suits you the most.

While small amounts of collagen appear in capsules, liquid and gummy forms have many additives, like added flavors, sugars, and colorants.

5. Clean Formulas

The collagen formula must be as clean as possible. It means you should avoid using formulas containing artificial colors, flavors, sweeteners, fillers, gluten, chemical preservatives, GMOs, soy, and other food allergens.

If it’s impossible, you should look for plant-derived and reliable sourced flavors like organic vanilla or cocoa. As for sweeteners, you can consider organic monk fruit extract or organic coconut sugar, both of which are made from plants.

6. Extra Ingredients

Most supplements contain only collagen, but some multi-ingredient varieties include “extra” high-quality ingredients to enhance its activity in your body and provide further support for your skin, stomach, joints, and other areas.

These beneficial bioactive can be vitamins C and E, hyaluronic acid, biotin, and turmeric, to name a few. You should also consult with your doctor about these ingredients before taking any extras in the formula.

7. Transparency

The FDA has issued a recall for some products due to their brand’s fraudulent claims. The agency considered those products that increase collagen production or claim to erase wrinkles as medicines rather than supplements.

As a result, before these supplements appear on the market, the company must prove that they are safe and effective.

Your health comes first, so make sure the brands you choose are prestigious. You can find the supplement facts panel, amino acid profile, and ingredient list on the product’s package or website.

The collagen type and source must be apparent, as always. If the brand publishes any benefit claims, they must provide a scientific demonstration!


If you’ve read as far as here, you now have a good answer for your initial question – Can pregnant women take collagen?

Again yes! These supplements have health benefits such as increased skin elasticity and support for joints, bones, and the heart.

You can consume it during pregnancy, as long as you check with your doctor about the collagen type and ingredients before starting your routine!

Remember that the mother and baby’s health care is always essential, so stop taking this protein if you notice side effects when using it.

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