Can You Take Collagen While Pregnant?

Chances are, you’ve heard a lot about collagen, but mostly about how it can help your skin, hair and nails. Which it can! Collagen is one of the most important proteins we have, and it forms the basis for our largest organ, our skin!

Everything you’ve seen and heard makes collagen seem like a magic supplement, but you probably have some questions, especially if you’re trying to conceive, are currently pregnant, or are postpartum. Is it safe to take collagen during pregnancy? How can collagen benefit you during your conception, pregnancy, and postpartum journey? 

Here’s all you need to know about collagen during pregnancy, breastfeeding, and beyond!

What is Collagen, and why do I need it?

Collagen is the most abundant protein in the body, forming the building blocks for our skin, bones, muscles, tendons, and ligaments. The protein serves as the main component of connective tissues—it’s essential to provide structure to your skin and help your blood clot. Basically, collagen is the “glue” that holds everything together in your body. Typically, your body makes its own collagen by breaking down amino acids from dietary protein. 

There are 28 types of collagen overall, but about 80-90% of the collagen in our bodies is comprised of three types:

• Type I: Found in skin, bones, tendons, and connective tissues; type I is the most abundant collagen type.

• Type II: Primarily located in cartilage, including joints, the ends of ribs, and parts of the nose and ears.

• Type III: Found alongside Type I in skin, muscles, and blood vessels, as well as in certain organs like the liver and spleen.

Collagen and Pregnancy: An Overview

Collagen is crucial during pregnancy as it supports skin elasticity, joint health, and the body’s increased protein requirements. In fact, the collagen content in your uterus grows up to 800% during pregnancy!

Collagen and vitamin C work together to build and maintain collagen structures, making it essential to meet your daily recommended vitamin C intake. Along with glycine—an amino acid that comprises one-third of collagen—these nutrients play a key role in supporting your body's connective tissues. This becomes especially important during pregnancy, as your skin, joints, and blood vessels face increased demands.

Is Collagen Safe to Take During Pregnancy?

Yes, it’s generally safe to take collagen during pregnancy. In fact, it is likely beneficial for pregnant women, helping with skin elasticity, gut health, and overall protein needs. More on that below!

Potential Risks or Side Effects

Collagen is generally safe during pregnancy, with research supporting daily doses of 2.5–15 grams of hydrolyzed collagen (although it’s key to note that this research was not done with pregnant people). However, those allergic to beef or marine collagen should avoid it. If you're using other protein supplements, balance your intake to avoid excess protein. Some people may experience nausea or bowel changes when taking collagen, so keep an eye out for those symptoms, too. 

Although taking collagen is generally considered safe, it’s always a good idea to check with your healthcare provider before taking any new supplement.

Can Breastfeeding Women Take Collagen?

It’s safe—and beneficial!—to take collagen when you’re breastfeeding, too! Using collagen when you're breastfeeding can be a game changer for postpartum recovery. One of the top benefits of taking collagen postpartum is restoring skin elasticity, as collagen's amino acids help nourish the skin from within. Collagen also supports the health of your connective tissues, which is vital as your tissues, joints, and ligaments adjust from pregnancy and childbirth (and all that baby-holding after birth, too!) Plus, collagen is an easy way to boost your overall protein needs during breastfeeding.

Benefits of Collagen During Pregnancy

Supports Skin Elasticity and Stretch Mark Prevention

The skin stretches and expands a lot during pregnancy—and skin elasticity relies on collagen. To support stretching skin (and hopefully help prevent stretch marks!), collagen is essential. Research shows that oral collagen supplementation actually supports overall skin elasticity, too. 

Joint and Bone Health

In addition to stretching skin, pregnancy puts a lot of stress on joints and ligaments. Since collagen builds the connective tissue, it’s great for an extra boost to help keep those joints comfortable during your pregnancy. Research supports this, too—hydrolyzed collagen may contain biologically active components that are able to reach joint tissues and protect them. 

Gut Health and Digestion

Digestion can be tricky during pregnancy—and collagen can help! It can assist you in maintaining a healthy gut lining and soothing any digestive woes you may have. 

Some research indicates that collagen may help with bloating in women. There’s also new research that shows collagen peptides may act as a prebiotic in the gut, supporting your overall gut microbiome. Great news for your gut health!

Some women also report collagen helps their acid reflux and heartburn symptoms in pregnancy, although your results may vary. 

Protein and Glycine Needs

Protein needs increase overall during pregnancy. Research varies on how much more protein pregnant people need, but a fairly recent study concluded: “The average daily protein intake would be ∼79 grams per day (∼14% of calories) during early gestation (~16 wks) and 108 grams per day (∼17% of calories) during late gestation (~36 wks) for normally nourished women...”. 

Protein, in general, is essential for adequate blood supply and helping you feel full and energized as you grow your little human. Ensuring you’re getting enough protein —and especially foods high in the amino acids used to make collagen—is essential for a healthy pregnancy.

 Collagen protein pregnancy supplementation is an easy and effective way you can meet your increased need for protein. One small study found that collagen supplementation did help with overall protein levels in pregnant and postpartum women. 

How Much Collagen Should You Take During Pregnancy?

There’s no standardized recommended daily dose of collagen during pregnancy. Most supplements have about 10-20 grams in a single serving. That’s probably a good daily dose of collagen during pregnancy. If you would like to take more, consult with your healthcare provider. 

However much you take, you should consider pairing collagen intake with vitamin C to optimize absorption, as some research supports this is the best way to do so. This can be as simple as eating a piece of citrus fruit with your morning collagen coffee—or you can take it alongside your prenatal that contains vitamin C.

Best Sources of Collagen

The best sources of collagen in pregnancy are the sources that are easy for you to get and consume. For many busy pregnant women, that’s a supplement. Whenever possible, consider incorporating natural sources of collagen, like meat close to the bone, bone broth, and fish.

Choosing the Right Collagen Supplement During Pregnancy 

It’s key to choose a quality collagen supplement during pregnancy. After all, the supplement industry is unregulated, so you never know exactly what’s in any supplement you’re buying. You want to ensure whatever nutrients are reaching your body and your baby are safe, effective, and tested. 

Key Ingredients to Look For

Types I and III collagen are ideal during pregnancy because they target connective tissues and promote elasticity in the skin and overall health throughout the body. 

The best collagen supplement for pregnancy is a hydrolyzed collagen peptide, which is easily absorbed, gentle on digestion, and can be added easily to things like coffee, tea, soups, smoothies, or even baked goods. 

Look for products with clean, minimal formulations and ingredients.

Avoiding Additives and Allergens

Avoid supplements with artificial colors, flavors, or sweeteners. It's best to look for a collagen supplement that is simple and unflavored so it can be easily added to your daily diet. You may also want to purchase a collagen that comes from grass-fed cows or or wild-caught marine fish because these sources usually mean higher-quality and fewer additives.

It's also key to look for third-party testing or certifications of your collagen, such as NSF-certified and non-GMO. This ensures that any collagen supplement you use during your pregnancy is safe and tested. Third-party testing is key because it means that a company with no ties to the manufacturing company has evaluated the product and verified its quality.

Top Collagen Supplements for Pregnancy

There are many collagen supplements for pregnancy on the market, so look for one that aligns with your nutrition goals. Needed’s Prenatal Collagen Protein is grass-fed, sustainably sourced, third-party tested, and easy to add to your routine, whether you’re in your first trimester or a few months postpartum. 

FAQs About Collagen and Pregnancy

Can You Take Collagen While Pregnant?

Yes, you can take collagen while you're pregnant. In fact, it may have some very real benefits for your pregnancy, such as supporting your skin elasticity, joint health, gut health, and even your overall protein intake.

Is Collagen Safe During the First Trimester?

Yes, collagen is safe to take during the first trimester. Some women may find it helps with their nausea, while others may find it increases any nausea they may be feeling. Test out taking collagen early in pregnancy and see how your body reacts.

Can Collagen Help Prevent Stretch Marks?

While there's no scientific evidence that taking collagen can prevent stretch marks, there is evidence that collagen helps with skin elasticity and overall skin health. Stretch marks are mostly genetic and unpreventable, but taking collagen certainly can be a beneficial way to support your skin while you're pregnant.

Should I Stop Taking Collagen After Pregnancy?

It's fine to continue taking collagen after pregnancy. In fact, taking collagen when you're postpartum can be very beneficial for your overall postpartum recovery, protein needs, and nutrition needs while breastfeeding. Of course, if you'd like to stop after pregnancy, that's fine too!

Is Marine Collagen Better Than Bovine Collagen During Pregnancy?

The main difference between marine collagen and bovine collagen is, of course, where they are sourced. Marine collagen comes from fish, while bovine collagen comes from cows. Both are great ways to support your body during pregnancy, although marine collagen may be more easily absorbed by the body. 

Can I Get Enough Collagen From My Diet Alone?

If you eat sources of collagen on a regular basis (such as meat and bone broth), it's very possible to get enough collagen from your diet alone. However, since food aversions are common during pregnancy, it may make sense to consider a supplement while you're pregnant to ensure you're getting enough collagen.

*Please note that one serving of our Collagen Protein contains 15g of collagen. Collagen has 8 of 9 essential amino acids your body needs to make protein and is an excellent addition to your daily routine to support joint, hair, nail and skin health, and more. Given collagen on its own does not include the amino acid tryptophan, it does not count toward the FDA recommended Percent Daily Value for protein.