Is It Safe To Take Collagen Supplements During Pregnancy?
Collagen has been shouted from the rooftops in the beauty world as an age-defying, wrinkle-removing solution, and they aren’t far off! It is the most abundant protein in our bodies and a key contributor to keeping skin, bones, and muscles strong and in tip-top shape. Our bodies make collagen naturally using Vitamin C, zinc, and copper — one more reason why a varied, balanced diet is so important.
But what about the role of collagen during pregnancy? And is it safe to take - or perhaps continue taking - collagen supplements during pregnancy? We’re getting into it all and sharing how you can boost your natural production of collagen through your diet!
What is collagen?
Let’s start at the beginning, what is collagen? Collagen is a protein in our bodies that helps provide structure and support to so many areas and functions. It makes up about one-third of all proteins in the body and you’ll find it in bones, muscles, tendons, ligaments, skin, blood vessels, corneas, and more.
There are over 25 different types of collagen, but about 90% of the collagen found in our bodies is classed as type 1. Type 1 collagen fibrils are gram-for-gram stronger than steel and you can find these densely packed fibers in your skin, fibrous cartilage, teeth, and other connective tissues.
How collagen works in your body
It's important to know that as we age we produce less and less collagen, and that can have an impact on our health and functioning.
Collagen and your skin. Collagen makes up 70% of our dermis (the middle layer of the skin) and helps maintain elasticity, firmness, and hydration, which can help keep wrinkles and stretch marks at bay. As our bodies begin producing less collagen, dry skin and wrinkles are more likely to form and dead skin cells aren’t restored as quickly.
Collagen and your joints. Cartilage is critical to protecting and cushioning your joints, and collagen is critical to keeping cartilage healthy. When cartilage is weak, your risk of developing a joint disorder like osteoarthritis is more likely.
Collagen and your hair and nails. Keratin is a primary protein in hair and nails, and some of the amino acids needed to build keratin are found in collagen. By consuming collagen and other proteins, your body is able to use the broken down amino acids to build up keratin and restore brittle hair and nails.
Collagen and performance. Collagen makes up about 1-10% of our muscle tissue and is essential in keeping our muscles strong and healthy as well as boosting overall performance in physical activity.
Does your body make collagen without supplements?
Yes! Collagen is made in our body by putting together small building blocks called amino acids. To get these building blocks, we need to eat foods that are high in protein, such as meat, beans, and dairy products. Our body then uses these building blocks to create collagen. We’re sharing more on this bellow!
So why would you need collagen supplements if we produce collagen naturally?
Starting between 18 to 29 years old, our bodies begin to make less and less collagen -- and by age 40 it could be around 1% per year. Women actually experience a dramatic decline in collagen production leading up to menopause, which can cause symptoms like dry skin, painful joints, and weaker muscles. Collagen supplements often have hydrolyzed forms of collagen that are already been broken down and more "bioavailable", meaning easier for our body to absorb and utilize.
The role of collagen in pregnancy
We want to start by saying that research around taking collagen supplements in pregnancy is limited and it’s important to speak to your healthcare professional before starting or continuing collagen supplements during pregnancy or breastfeeding.
Collagen’s role for skin & hair health in pregnancy
During pregnancy, your skin will stretch, particularly around the abdomen, which can lead to stretch marks and other skin changes. Collagen is critical for maintaining skin elasticity, and a decrease in collagen levels could contribute to the development of stretch marks.
Research studies have shown that supplements may help slow down how fast our skin ages by reducing dryness and wrinkles, possibly by stimulating our body's own production of collagen and other proteins that support the skin. A study of more than 1,000 adults taking collagen supplements for 12 weeks found increased levels of collagen in the skin and fewer signs of aging.
When it comes to pregnancy specifically, some research suggests that supplementation with collagen peptides during pregnancy may help support skin elasticity and reduce the risk of stretch marks. In a randomized controlled trial published in the Journal of Cosmetic Dermatology, pregnant women who took collagen supplements had significantly fewer stretch marks than those who did not receive collagen.
In addition, collagen supplementation can also have a positive impact on hair and skin health. Pregnant women often experience dry skin and hair, as well as hair loss, due to hormonal and micronutrient shifts. Consistent intake of collagen can help improve the moisture and strength of the skin and hair, reducing the risk of these issues.
Collagen’s role for joint & bone health during pregnancy
Some research shows collagen supplements may help reduce joint pain and other symptoms of osteoarthritis. A study of 80 adults taking 2 grams of collagen a day for 70 days found their joint pain greatly reduced and were more able to exercise than those who didn’t take supplements. Researchers think collagen from supplements may build up in our cartilage and stimulate the production of more collagen, which may not only ease painful symptoms but also reduce inflammation and support joints.
During pregnancy and breastfeeding, women are at risk of nutrient deficiencies and intense hormonal shifts that can compromise their bone health. This can lead to an increased risk of osteoporosis later in life, especially if proper nutrition is not maintained. However, some research shows that taking a daily supplement of hydrolyzed collagen can help support bone health by stimulating bone-forming cells and improving calcium absorption.
Pregnant women may also experience joint pain due to the hormone "relaxin" released during pregnancy. While this hormone is important for muscle relaxation during pregnancy and delivery, it can also lead to joint pain and weakness. Collagen supplementation has been shown to help reduce joint pain in non-pregnant individuals, leading to the assumption that it could have similar benefits for pregnant women, and during the early days of postpartum. Research is needed to determine if this is true.
Is it safe to take collagen supplements in pregnancy?
As with most supplements, there’s currently not enough research on the safety of collagen supplementation during pregnancy and breastfeeding to confidently say whether they’re safe or not, so there are currently no official guidelines on recommended dosing from health officials. Therefore, It is essential to approach collagen supplementation during pregnancy with caution, as the safety and efficacy of these supplements have not been extensively studied. If you’re thinking of taking collagen supplements we recommend speaking to your healthcare professional before starting.
Potential side effects of collagen supplements
Side effects are rare and there are not many known risks associated with collagen supplements, but we can't say for sure that they don't exist. Some women report digestive disturbances like heartburn, a bad taste left in the mouth, and feelings of fullness. Ingredients are widely varied and some are made with common food allergens like fish or eggs, so be sure to check your specific supplement for allergy warnings or ingredients that you know don’t agree with you, and as always check any supplementation plans with your doctor.
Foods that can help boost collagen production, without supplements
While our body can produce collagen naturally, there are certain foods that can help boost collagen production. Plus, since over-the-counter supplements are somewhat unregulated, it can be a good idea to stick with a dietary approach to boosting collagen.Here are some foods that can help your body produce collagen:
Protein-rich foods
Collagen is made up of amino acids, which are the building blocks of proteins. Eating protein-rich foods like meat, poultry, fish, eggs, beans, and nuts can provide your body with the necessary amino acids to produce collagen.
Vitamin C-rich foods
Vitamin C is essential for collagen synthesis. Foods like citrus fruits, strawberries, kiwi, guava, bell peppers, and broccoli are great sources of vitamin C.
Zinc-rich foods
Zinc is important for collagen production and wound healing. Foods like meat, poultry, seafood, beans, nuts, and whole grains are rich in zinc.
Copper-rich foods
Copper plays a role in collagen synthesis and cross-linking, which helps to strengthen collagen fibers. Foods like liver, shellfish, nuts, seeds, and dark chocolate are good sources of copper.
Vitamin A-rich foods
Vitamin A is essential for skin health and can help promote collagen production. Foods like sweet potatoes, carrots, spinach, and kale are rich in vitamin A.
Incorporating these foods into your diet can help support collagen production and promote overall health and wellness.
The takeaway
Collagen supplements may offer several potential benefits for pregnant women, but it is important to approach them with caution and under the guidance of a healthcare professional. Since our bodies can produce collagen naturally, it can be a good idea to stick with a dietary approach to boosting collagen and look to certain foods that can help boost collagen production.
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