Is It Safe To Take Collagen Supplements During Pregnancy?

Collagen has been celebrated in the beauty industry for its potential to reverse the signs of aging and smoothen wrinkles, and they aren't exaggerating! As the most prevalent protein type in our bodies, collagen is essential in maintaining the vitality and strength of skin, bones, and muscles. Produced naturally by our bodies through the combination of Vitamin C, zinc, and copper, the importance of a diverse, balanced diet cannot be overstated for aiding collagen synthesis. The benefits of maintaining healthy collagen levels extend to the structure of various tissues, supporting bone health and overall bodily function.

But what about the role of different collagen types during pregnancy? And is it safe to take - or perhaps continue taking - collagen supplements during pregnancy? We're exploring these questions and sharing how you can naturally enhance your body's collagen production through healthy dietary choices! Additionally, it's worth noting that after 30, women can experience a gradual loss in collagen production, leading to a loss of skin elasticity over time by approximately 6%, emphasizing collagen's importance beyond just youthful appearance.

What is collagen? 

Let’s start at the genesis — what is collagen? Collagen is a protein type found in our bodies that helps provide structure and support to so many areas and functions. It accounts for about a third of all the proteins in the body, found in bones, muscles, tendons, ligaments, skin, blood vessels, corneas, and more. Understanding how different collagen types interact with other essential elements like Vitamin E is valuable as it safeguards cells from oxidative stress, collaboratively maintaining robust and healthy tissue structure.

There are over 25 different types of collagen, but about 90% of the collagen found in our bodies is categorized as type 1. Type 1 collagen fibrils possess a gram-for-gram strength exceeding that of steel, and you can find these densely-packed fibers in your skin, fibrous cartilage, teeth, and other connective tissues. Marine collagen products, often derived from fish skin and scales, contain collagen peptides that enrich skin health and offer benefits such as reducing wrinkle appearance due to their exceptional bioavailability.

How collagen works in your body

It's crucial to recognize that as we age, our collagen production diminishes, impacting our health and overall functionality. Maintaining healthy collagen levels offers benefits such as improved skin elasticity and joint support, which are essential as time progresses and natural collagen declines.

Collagen and your skin. Comprising 70% of our dermis (the skin's middle layer), collagen supports elasticity, firmness, and moisture retention, helping not only with wrinkle prevention but also with stretch mark reduction. The benefits of collagen for skin health are substantial, as different collagen types contribute to maintaining a healthy skin structure. As collagen production dips, skin dryness and wrinkles more readily form, while the restoration of dead skin cells slows.

Collagen and your joints. Cartilage relies on collagen for support and cushioning, essential for joint protection. Weak cartilage heightens the likelihood of joint disorders such as osteoarthritis. Importantly, collagen supplementation products have been shown in studies to improve joint resilience and ease inflammation, offering significant benefits for joint health.

Collagen and your hair and nails. Collagen provides amino acids essential for keratin production, a major protein in hair and nails. Consuming collagen products enables your body to use these amino acids to strengthen keratin, rejuvenating fragile hair and nails, and offering benefits such as improved hair health and stronger nails.

Collagen and performance. Collagen constitutes about 1-10% of our muscle tissue and is vital for maintaining muscle structure and function. It plays a crucial role in preserving muscular strength and enhancing athletic capability, providing performance benefits that support overall physical health.

Does your body make collagen without supplements?

Yes! Collagen is synthesized in our body by assembling small building blocks known as amino acids. To acquire these building blocks, we must consume protein-rich foods such as meats, beans, and dairy items, supplying the amino acids needed for collagen creation. Consuming collagen supplements like sticks or gummies might further assist in maintaining collagen levels, especially types of hydrolyzed collagen, notably post the age-related decline of synthesis.

So why would you need collagen supplements if we produce collagen naturally?

Beginning between 18 to 29 years of age, our collagen production starts decreasing, and by 40, it may drop by approximately 1% per year. As women approach menopause, they face a significant collagen production decline, triggering symptoms such as dry skin, painful joints, and muscle weakness. Collagen supplements, available in various forms such as powders and gummies, often contain hydrolyzed collagen that is pre-broken down and more bioavailable, making it easier for the body to absorb and utilize the benefits of these products.

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 collagen supplement consumption during pregnancy is limited, and screening with healthcare medical professionals before initiating or maintaining collagen supplements during pregnancy or nursing is strongly advised. Ensuring the safety of collagen products for people during pregnancy is essential.

Collagen’s role for skin & hair health in pregnancy

During pregnancy, your skin will undergo expansion, especially around the abdomen, possibly leading to stretch marks and other skin changes. Different collagen types are essential for maintaining skin elasticity and structure, and a dip in collagen levels could lead to stretch mark formation. The benefits of maintaining adequate collagen support overall skin health during pregnancy.

Research studies have indicated that collagen supplements may decelerate skin aging by diminishing dryness and wrinkles, potentially by stimulating your body's production of collagen and other skin-supporting proteins. A study involving over 1,000 adults taking collagen supplements for 12 weeks revealed increased collagen levels in the skin and a reduction in aging indicators. Importantly, certain collagen peptide supplements have shown potential in bolstering skin elasticity and possibly reducing the risk of stretch marks during pregnancy, highlighting the benefits of these products.

Similarly, collagen supplementation may enhance hair and skin health by supporting hair growth and reducing hair loss. Pregnant women frequently encounter dry skin, hair problems, and hair loss due to hormonal fluctuations and micronutrient shifts. Regular collagen intake may improve the moisture and strength of the skin and hair, alleviating these common issues and providing significant health benefits.

Collagen’s role for joint & bone health during pregnancy

Some research studies highlight that collagen supplements can help mitigate joint pain and osteoarthritis symptoms. A study of 80 adults consuming 2 grams of collagen daily for 70 days found significant joint pain relief and improved exercise capabilities compared to non-supplemented individuals. Researchers propose that supplemental collagen may integrate into cartilage, fostering increased collagen production, alleviating inflammation, and supporting joint health. These benefits are not just general but potentially beneficial during pregnancy too.

Pregnancy and the postpartum period put women at risk of nutrient shortages due to intense hormonal shifts, threatening bone health and heightening osteoporosis risk if nutrition isn't properly managed. However, some research advocates that a daily hydrolyzed collagen supplement can support bone health benefits by promoting bone-forming cell activity and enhancing calcium uptake ability, making collagen supplements a valuable addition to a healthy diet during and after pregnancy.

Pregnant women may encounter joint pain due to the pregnancy hormone "relaxin." Although vital for muscle relaxation during pregnancy and delivery, it can lead to joint weakness and pain. Collagen supplements have been shown to reduce joint pain in non-pregnant individuals, suggesting similar benefits for pregnant women and postpartum periods. This indicates that collagen supplements could offer joint pain relief benefits for people during and after pregnancy, although further research is required to ascertain efficacy.

Is it safe to take collagen supplements in pregnancy?

Currently, due to insufficient medical research regarding collagen supplementation during pregnancy and breastfeeding, no definitive safety conclusions can be made, and no health authority-endorsed dosing guidelines exist. Therefore, caution is suggested when considering collagen supplements for pregnancy. Consultation with healthcare professionals is advisable. Moreover, exploring dietary approaches to collagen enhancement alongside supplementation can ensure safety and efficacy during this period.

Potential side effects of collagen supplements

While adverse effects are infrequent and known hazards are minimal, absolute safety cannot be guaranteed. Some women have recounted mild digestive discomfort, including heartburn, unpleasant aftertastes, and feelings of fullness. Supplement ingredients vary widely; some may include common allergens like fish or eggs, so scrutinizing your specific collagen supplement products for allergen warnings or problematic ingredients is wise. Always consult with your physician regarding supplement plans to ensure their safety.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:

1. 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.

2. 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.

3. 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.

4. 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.

5. 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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