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Can You Take Collagen While You're Pregnant? What The Experts Say
February 19, 2022 — 1:03 AM
For those expecting, information technology'due south only natural to rethink your habits. All of a sudden, choices you normally wouldn't retrieve twice near are thrown into question as they tin can at present (potentially) bear on the pregnancy. On that listing of new habits are likely supplements. Many people, at the advice of their doctor, accept vitamins before, during, and after pregnancy. These tend to be highly targeted for optimal fetal growth and evolution—as well as maternal health. Only those who already had a supplement may be left wondering where their other products fit into the lineup. Like, say, collagen supplements: Are they pregnancy rubber, or exercise you need to put them on the demote for the time being?
What is collagen?
Collagen is a family unit of proteins that are actually the near abundant proteins in the fauna kingdom. In fact, there are at to the lowest degree 28 kinds of collagen that we know of that exist in vertebrates (yes, us included), but types I, 2, and III are the most common in the human body. Collagen's role in the body is both simple and complex (at the cellular level): It helps brand up the construction of our skin, bone, cartilage, blood vessels, gut, and musculus, with the purpose of helping tissues be more elastic and withstand stretching. Your trunk makes its own collagen naturally, but its output starts to turn down with age—usually starting in your 20s.
As we noted, collagen is as well present in other animals, then if you consume meat or fish, yous're already consuming collagen via your diet. Nevertheless, some people similar to add additional sources of collagen, and this is where collagen supplements come in; These targeted nutritional supplements are made of collagen peptides, or jerry-built, digestible forms of collagen (derived from things like cows, fish, and chickens), usually in a powdered form.
Tin you have collagen while pregnant?
Always, always, always consult with your doctor about what supplements yous tin take during your pregnancy. Only they volition exist able to give yous the green light on making whatsoever changes in your nutrition regimen during this fourth dimension.
"It's protein in its basic form, and so there shouldn't be any reason why pregnant people tin can't have it," OB-GYN Wendie Trubow, M.D., MBA, says about collagen, noting that there probable isn't whatsoever additional "specific benefits other than what people generally like for hair, skin, and nails." At that place are likewise no studies available, due to ethical challenges involving inquiry in pregnant people.
Every bit Ashley Jordan Ferira, Ph.D., RDN, mbg's VP of scientific diplomacy, adds that "collagen studies are certainly possible, just like any other protein source could exist researched during pregnancy or lactation." Ferira goes on to say that "while these studies aren't bachelor yet to demonstrate that collagen intake positively affects mom and baby, given the massive affluence and predominance of collagen in cells, organs, and systems throughout the homo torso, it certainly seems possible and biologically plausible that collagen could be useful."*
Equally we noted, if you swallow fish, poultry, and meat, then you're already ingesting collagen naturally. And just similar y'all may exist more curious about your beast sources for food, you lot should also be for supplements. Be sure to find a product that is transparent with their sourcing, and ever buy from reputable supplement brands (we dive into what to look for later on in the article, and then go along reading), and again, we encourage you to talk to your medical practitioner about your supplement of choice prior to taking it.
Benefits of collagen.
There are many benefits of taking collagen supplements. And if your doctor gives y'all the green low-cal on your collagen supplements, you may find that a few of these come in handy during your pregnancy.
Poly peptide
Collagen is a poly peptide and can contribute to your overall poly peptide needs. Collagen powders are made up of amino acids, or the building blocks of all proteins. In that location are 20 to 22 amino acids that build up proteins, including arginine, glutamic acid, lysine, proline, and tyrosine. Notwithstanding, we must annotation that collagen is not a complete protein—pregnant information technology'due south depression in or does non contain all nine of the essential amino acids (which are phenylalanine, valine, tryptophan, threonine, isoleucine, methionine, histidine, leucine, and lysine), although it typically contains some amount of all of these except tryptophan. In other words, it provides eight of the 9 essential amino acids.
According to the American Pregnancy Association, pregnant people should consume 75 to 100 grams of poly peptide per day. Only as Ferira explains, that's a broad range, and actual protein needs depend on the private. She shares, "The latest inquiry for protein needs during pregnancy demonstrate that an boilerplate of i.2 to 1.5 grams of poly peptide per kilogram of trunk weight are required during early (nearly 16 weeks) and late (around 36 weeks) stages of pregnancy. That'south more than the previously discussed and recommended 0.88 to 1.1 grams of protein per kilogram of body weight."
Collagen supplements tin can support your nutritional needs to meet this recommended dosage. Every bit an incomplete protein, information technology should be paired with other poly peptide sources to create a various assortment of the essential amino acids.
Skin
The benefits of collagen that are most often touted fall into the beauty category—notably the peel. The inquiry shows that these collagen peptides are able to back up pare elasticity and dermal collagen density as hydrolyzed collagen peptides have been shown to help promote your body'south natural production of collagen by supporting the fibroblasts.* Thanks to this, it can help improve hydration levels, likewise as support pare as it stretches—two concerns meaning people may face.*
Joints
Joint comfort may become a consideration for meaning people as there's added weight or pressure on joints equally time goes on. One randomized clinical trial found that people who took a type II collagen supplement for 180 days experienced improvements in their concrete function and helped improve joint mobility and comfort.* Another recent study showed that when athletes regularly took collagen, their overall joint health and recovery were supported.*
What to look for.
We exercise a pretty thorough deep dive into finding the all-time collagen supplements on the market place (including our favorites!), but equally a quick recap, here are some standout points that signify that said collagen powder is top-notch.
Dose
Collagen dosage can get quite nuanced (so we wrote more about information technology hither), but in full general we recommend looking for a supplement that has ten to 20 grams per serving. Collagen powders are the all-time delivery format for packing in these college doses.
Source
Look for brands that describe in particular where their collagen is sourced from (the animal, the state or region, etc.), exist it on the packaging or website. Buzzwords like "grass-fed, pasture-raised bovine collagen," or "sustainably, wild-caught cod" are all good signs. Ideally, they'll also annotation what collagen types (blazon I, II, or III), likewise as the typical amino acrid profile.
Format
Powders are the best, as they are able to deliver the nearly potent corporeality of collagen and alloy easily into a wide diversity of drinks and dishes. Nevertheless, collagen does come in other formats—pills, drinks, gummies, and then on—if that's more your thing. Capsule forms volition contain small amounts of collagen, and liquid and gummy forms will take a longer list of additives (including added sugars, flavors, and colorants).
Clean formulas
As with most things we recommend, brand sure the formula is clean. Less is more here: Skip bogus colors, sweeteners, and flavors, as well as fillers, chemic preservatives, gluten, GMOs, soy, and other known major food allergens. If your collagen product is flavored, wait for plant-derived, responsibly sourced varieties (such as organic cocoa and organic vanilla). If at that place'due south a sweetener, we also recommend institute-origin sources similar organic monk fruit extract or organic kokosnoot sugar.
Extra ingredients
Most collagen supplements deliver just collagen, just some multi-ingredient formulas will also weave in "actress" ingredients (i.e., useful, high-quality nutrients or phytonutrients) to complement the role of collagen in the trunk, for additional support for your pare, joints, gut, and so on.* Vitamins C and East, biotin, hyaluronic acid, and turmeric are a few examples of these incrementally useful additional bioactives in a collagen formula.
When you're deciding if you should take a collagen supplement, you lot should always consider whatsoever extras in the formula—and bank check with your medico if they are safe for consumption likewise.
Transparency
This is less near decoding an ingredient label and more about finding brands that are open and honest about their product. It shouldn't be hard to find their Supplement Facts panel, other ingredients list, and amino acrid contour. The sources of any sweeteners or flavors should be readily credible.
The type and source of collagen should be apparent. If they make whatsoever do good claims, there should be science to support them. They should be open most where the ingredients come from, and they should explain the packaging it comes in (i.e., is it environmentally friendly?).
The takeaway.
You lot should be actress cautious nigh what y'all consume when pregnant, supplements included. Always speak to your doctor well-nigh collagen supplements prior to taking them during pregnancy, but overall they should be well tolerated.
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