Can You Take Collagen While Pregnant?
Collagen has become a trending wellness topic, and with good reason! Collagen supports your skin and joints and is the building block for the tissue that holds your entire body together. During a physically demanding time like pregnancy, collagen may help lessen stretch marks and even provide extra support for uncomfortable or painful joints (like your aching tailbone). But is collagen safe to take while pregnant? We dive into the benefits of collagen and whether you can take it while pregnant.
What is Collagen?
Collagen is a type of protein that is found abundantly throughout the human body. It helps form the connective tissue for our skin, bones, muscles and tendons. Here is a brief overview of what collagen does:
- Forms the “framework” of the connective tissue that holds the human body together
- Maintains skin elasticity
- Strengthens hair and nails
- Support strong and mobile joints
Our bodies naturally produce collagen, but as we age, collagen production and stores deplete, which is why older people may have wrinkles or poor joint mobility.
Collagen and Pregnancy
Aside from fabulous hair and supple joints, collagen plays an essential role during pregnancy. Your baby will grow and develop in your uterus, a pear-shaped organ located in the pelvis, also sometimes called a “womb.” The cervix is a narrow passageway connected to your uterus that protects your growing baby and dilates (opens) during labor so your baby can be born.
Guess what your cervix is made of? Collagen fibers, which help strengthen it during pregnancy.
Collagen Benefits During Pregnancy
Strengthening your cervix isn’t the only benefit of collagen during pregnancy; the protein can support your changing body in several ways:
- Collagen for Bones: Collagen forms the connective tissue in bone mass, working alongside Vitamin D and calcium to build strong, healthy bones.
- Joint Support: As your body prepares for birth, you may feel pressure or pain in the pelvic area. Collagen helps form strong, flexible joints.
- Stretch Marks: Skin stretches a lot during pregnancy and can leave behind scarring. Or marks. Collagen maintains skin elasticity, supporting your skin as your baby grows.
Is Collagen Safe During Pregnancy?
If you’ve considered taking a collagen supplement but you’re wondering if it’s safe, the answer is yes, collagen is safe during pregnancy. In fact, due to the many benefits, pregnant women may stand to gain a powerful health ally by adding collagen to their daily wellness routine.
Recommended Daily Intake of Collagen During Pregnancy
Aim for anywhere between 2.5 and 10 grams of collagen per day to support optimal joints, skin, bones, and even gut health. As with any supplement or medication, it’s best to check with your healthcare provider before adding collagen to your routine.
Potential Risks
While collagen is generally considered safe during pregnancy, research on its use specifically in pregnant people is limited. Avoid collagen sourced from these animals if you have a beef or fish allergy. Some people may experience mild side effects like nausea or digestive changes.
How to Add More Collagen to Your Diet
Our bodies naturally produce collagen; however, given how collagen declines as we age, you may want to give your body a little boost with a collagen-rich diet. You can look for certain foods or opt for a supplement.
Eat Foods High in Collagen
You can only find collagen in animal flesh, like skin and bones, so eating “collagen-rich” foods can be challenging. Instead, you should add foods with nutrients that support or boost collagen production. These include foods high in vitamin C, amino acids, and zinc. Some of these foods include:
- Shellfish, legumes and nuts are high in zinc, which supports collagen synthesis (the process of cells producing collagen(
- High collagen fruits like citrus and berries are packed with vitamin C, a nutrient that helps build collagen
- Broccoli contains beta-carotene, another nutrient that helps boost collagen production
You can also look into beef or pork bone broth, which many claim is high in collagen. Some tougher cuts of red meat, like pot roast, are also naturally higher in collagen due to their connective tissue content. However, we do not recommend consuming high amounts of red meat.
How to Choose Collagen Supplements During Pregnancy
If you are vegan or vegetarian, or struggling to add extra collagen to your diet for other reasons, several companies sell collagen supplements, often in convenient powder form. When choosing a collagen supplement, here are some things to consider:
- Choose the right type of collagen: There are 28+ different types of collagen, but our bodies mostly need Types I and II. These types support skin elasticity and connective tissues, which are especially important during pregnancy.
- Look for Hydrolyzed Collagen Peptides: Hydrolyzed collagen is easier to absorb, gentle on digestion, and easily mixed into foods and drinks.
- Pick Clean, Minimal Formulations: Choose supplements with simple ingredient lists, avoiding artificial colors, flavors, or sweeteners.
- Select High-Quality Sources: Opt for collagen from grass-fed cows or wild-caught fish for better quality and fewer additives.
- Prioritize Third-Party Testing: Look for certifications like NSF-certified or non-GMO to ensure the product is safe, tested, and trustworthy.
`Go Beyond Collagen with Pregnancy Nutrition Support in Phoenix, AZ
Collagen is one of several beneficial nutrients you may want to add to your pregnancy wellness routine, but with the sheer amount of information out there, how do you know what you actually need? Before investing in expensive supplements, ensure you speak with an experienced prenatal care provider who can recommend a holistic approach to pregnancy nutrition based on your needs. The providers at Genesis counsel thousands of pregnant women every year, offering guidance on diet, exercise, and lifestyle changes to support a healthy pregnancy.. And we would love to do the same for you. Request an appointment so you can get the care you and your growing baby deserve.
