Can you take collagen during pregnancy?

Collagen is such a buzz word in the health world. But what about collagen during pregnancy?

The data are reassuring that collagen is safe during pregnancy. Ideally, collagen is consumed via whole food sources such as bone broth, slow cooked meats, as well as the cartilage and skin of most animal products (especially bone-in meats).

Unfortunately, there is not a large body of research surrounding collagen supplementation during pregnancy, as studies during pregnancy are considered unethical. But knowing what collagen supplements are comprised of and following the few studies on supplementation safety, there do not appear to be any overt concerns. When there is not time or access to collagen-rich foods, a collagen supplement may be considered (and encouraged!)

Sourcing (as with any supplements) is always a concern. I love “Needed” Brand collagen peptides, knowing their rigorous safety standards and focus on pregnancy.

Here are a few facts:

⚪️ Proline and Glycine (amino acids found in collagen) are in high demand during pregnancy and critical for pregnancy health.

🍊 Collagen is best synthesized in the body with food high in vitamin C.

🍵 Hydrolyzed Powder is ideal because the collagen is broken down into easy-to-digest peptides. It’s also flavorless and dissolves fairly easily into liquids or can be added to most solid food recipes without changing the chemistry.

⚪️ Up to 15g per day have been studied and considered safe. But the dosage should be personalized and discussed with the person’s care team.

🤰🏿 collagen can be a quick way to meet the increased protein demands of pregnancy (most pregnant people aren’t getting enough!

🤢 when you are trying to break the vicious cycle of hunger into hypoglycemia into nausea in first trimester and need a bland protein source to do so, collagen can be great. Add to pretty much any liquid.

🫄 Emerging research shows that amino acids in collagen (mainly glycine) may actually reduce risk of preeclampsia as well as
Gestational diabetes!

💅 an added benefit is that collagen works well to keep your skin, hair, and nails healthy!

⚪️ There is a concern that if you ingested too much collagen you could disrupt the balance between “essential” and “non-essential” amino acids. (Collagen is not considered a complete protein because it is lacking the amino acid tryptophan.) But a recent 2019 study found that you would have to be taking in excessive amounts of collagen to disrupt this protein balance. (More than 1/3 your daily protein intake). That’s a lot of collagen you CAN consume!

🥘 One big side effect is that you can feel fuller after consuming collagen. So try to space it from your meals.

Did you take collagen during pregnancy?

Sources:

Baginski L, Winter M, Bailey TS, Capobianco S, Granese M, et al. (2016) Response to Hydrolysed Collagen Protein Supplementation in a Cohort of Pregnant and Post-Partum Women. J Preg Child Health 3: 275. doi:10.4172/2376-127X.1000275

Prameswari N, Irwinda R, Wibowo N, Saroyo YB. Maternal Amino Acid Status in Severe Preeclampsia: A Cross-Sectional Study. Nutrients. 2022 Feb 28;14(5):1019. doi: 10.3390/nu14051019. PMID: 35267994; PMCID: PMC8912593.

Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019 May 15;11(5):1079. doi: 10.3390/nu11051079. PMID: 31096622; PMCID: PMC6566836.