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. “It’s protein in its basic form, so there shouldn’t be any reason why pregnant people can’t take it,” OB-GYN Wendie Trubow, M.D., MBA, says about collagen, noting that there likely isn’t any additional “specific benefits other than what people generally like for hair, skin, and nails.” There are also no studies available, due to ethical challenges involving research in pregnant people. As Ashley Jordan Ferira, Ph.D., RDN, mbg’s VP of scientific affairs, adds that “collagen studies are certainly possible, just like any other protein source could be researched during pregnancy or lactation.” Ferira goes on to say that “while these studies aren’t available yet to demonstrate that collagen intake positively affects mom and baby, given the massive abundance and predominance of collagen in cells, organs, and systems throughout the human body, it certainly seems possible and biologically plausible that collagen could be useful.”* 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. According to the American Pregnancy Association, pregnant people should consume 75 to 100 grams of protein per day. But as Ferira explains, that’s a broad range, and actual protein needs depend on the individual. She shares, “The latest research for protein needs during pregnancy4 demonstrate that an average of 1.2 to 1.5 grams of protein per kilogram of body weight are required during early (about 16 weeks) and late (around 36 weeks) stages of pregnancy. That’s more than the previously discussed and recommended 0.88 to 1.1 grams of protein per kilogram of body weight.” 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. 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?).
