Can You Take Collagen While You're Pregnant? What The Experts Say

Many people, at the advice of their doctor, take vitamins before, during, and after pregnancy. These tend to be highly targeted for optimal fetal growth and development—as well as maternal health. But 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 safe, or do you need to put them on the bench for the time being?

As we noted, collagen is also present in other animals, so if you consume meat or fish, you're already consuming collagen via your diet. However, some people like to add additional sources of collagen, and this is where collagen supplements come in; These targeted nutritional supplements are made of collagen peptides, or broken-down, digestible forms of collagen (derived from things like cows, fish, and chickens), usually in a powdered form. 

As we noted, if you eat fish, poultry, and meat, then you're already ingesting collagen naturally. And just like you may be more curious about your animal sources for food, you should also be for supplements. Be sure to find a product that is transparent with their sourcing, and always buy from reputable supplement brands (we dive into what to look for later in the article, so keep reading), and again, we encourage you to talk to your medical practitioner about your supplement of choice prior to taking it. 

There are many benefits of taking collagen supplements. And if your doctor gives you the green light on your collagen supplements, you may find that a few of these come in handy during your pregnancy. 

Collagen supplements can support your nutritional needs to meet this recommended dosage. As an incomplete protein, it should be paired with other protein sources to create a diverse array of the essential amino acids. 

Want more info on skin supporting vitamins? Check out our anti-aging supplements roundup.

Joint comfort may become a consideration for pregnant people as there's added weight or pressure on joints as time goes on. One randomized clinical trial found that people who took a type II collagen supplement for 180 days experienced improvements in their physical 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 supported6.*

We already did a pretty thorough deep dive into finding the best collagen supplements on the market (including our favorites!), but as a quick recap, here are some standout points that signify that said collagen powder is top-notch.  

Collagen dosage can get quite nuanced (so we wrote more about it here), but in general we recommend looking for a supplement that has 10 to 20 grams per serving. Collagen powders are the best delivery format for packing in these higher doses.

Look for brands that describe in detail where their collagen is sourced from (the animal, the country or region, etc.), be 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 note what collagen types (type I, II, or III), as well as the typical amino acid profile.

Powders are the best, as they are able to deliver the most potent amount of collagen and blend easily into a wide variety of drinks and dishes. However, collagen does come in other formats—pills, drinks, gummies, and so on—if that's more your thing. Capsule forms will contain small amounts of collagen, and liquid and gummy forms will have a longer list of additives (including added sugars, flavors, and colorants).

As with most things we recommend, make sure the formula is clean. Less is more here: Skip artificial colors, sweeteners, and flavors, as well as fillers, chemical preservatives, gluten, GMOs, soy, and other known major food allergens. If your collagen product is flavored, look for plant-derived, responsibly sourced varieties (such as organic cocoa and organic vanilla). If there's a sweetener, we also recommend plant-origin sources like organic monk fruit extract or organic coconut sugar.

When you're deciding if you should take a collagen supplement, you should always consider any extras in the formula—and check with your doctor if they are safe for consumption as well. 

The type and source of collagen should be apparent. If they make any benefit claims, there should be science to support them. They should be open about where the ingredients come from, and they should explain the packaging it comes in (i.e., is it environmentally friendly?).

You should be extra cautious about what you consume when pregnant, supplements included. Always speak to your doctor about collagen supplements prior to taking them during pregnancy, but overall they should be well tolerated.