Can You Take Collagen While Pregnant?
Pregnancy is a time of major physical changes—and not just the obvious ones. Behind the scenes, your body is working hard to support your growing baby, including producing more proteins, like collagen, to keep up with demands.
Collagen is the most abundant protein in the human body, playing a key role in the structure of skin, bones, tendons, ligaments, and connective tissue. It also contributes to skin elasticity, joint health, and even the strength of hair and nails—all things that can feel a bit strained during pregnancy. Because of its wide range of benefits, collagen supplements have gained popularity in recent years, but this raises an important question for expectant mothers: Is collagen safe during pregnancy?
Let’s take a closer look at what science says.
Is Collagen Safe During Pregnancy?
Your body naturally produces collagen, but during pregnancy, production can be especially important. This natural protein helps support the stretching of your skin as your belly grows, promotes joint flexibility to accommodate postural shifts, and plays a crucial role in the development of the fetal skeleton and blood vessels.
Collagen production relies on essential amino acids and is supported by nutrients like vitamin C, zinc, and copper- making a nutrient rich, balanced diet essential during pregnancy.
While collagen supplementation may sound like a good idea, research on its safety and effectiveness during pregnancy is still limited. Research highlights that collagen peptides—hydrolyzed forms of collagen—are easily absorbed by the body and may improve skin hydration and elasticity while reducing the appearance of wrinkles. However, the question of whether collagen is truly safe during pregnancy remains unanswered. Most studies on collagen peptides and collagen protein have been conducted on non-pregnant populations, which makes it difficult to draw firm conclusions for pregnant women.
For example, some research has found that collagen supplements can improve bone density and skin health in older adults , but those same benefits have not been studied in pregnant people. It’s worth noting that bone mass lost during pregnancy often returns after delivery.
Current guidelines from healthcare professionals emphasize meeting your protein needs—around 71 grams of protein per day for expectant mothers—as your body uses that protein to produce its own collagen. If you’re getting enough protein through diet, there may be no need to add a new supplement like collagen powder.
Still, it’s always best to check with your healthcare provider before adding anything new to your daily routine during this special time.
Can You Drink Collagen While Pregnant?
Technically, yes—but with caution.
Many collagen powders and drinks contain hydrolyzed collagen, also known as collagen peptides. These are broken down into smaller, more easily absorbed amino acids, making them a popular supplement for skin, hair, nails, and joint support.
While research on collagen use during pregnancy is limited, existing studies suggest that consuming 2.5 to 15 grams of hydrolyzed collagen per day is considered safe for healthy adults.
Studies have also shown that oral collagen supplements may help improve skin elasticity and reduce the appearance of stretch marks. Since stretch marks are common during pregnancy, this is one potential benefit of collagen that may appeal to pregnant women.
That said, experts still urge caution. Most dietary supplements, including collagen, haven’t been extensively studied in pregnancy.
Adding to the uncertainty, the Food and Drug Administration (FDA) does not regulate supplements for safety or effectiveness before they reach store shelves in the U.S.
Because of this, most healthcare professionals advise prioritizing a high-quality prenatal vitamin and only adding additional supplements—like collagen peptides—under the guidance of your medical provider.
The Best Collagen Supplements During Pregnancy
If you and your doctor decide that a collagen supplement could be a safe addition to your pregnancy routine, be sure to choose a product with trusted third-party certifications Look for supplements that are NSF Certified for Sport, USP Verified, or non-GMO, which indicate the supplement has been tested for purity, quality, and ingredient accuracy—an especially important consideration during pregnancy.
To support your search, we’ve identified several highly rated collagen supplements available on Amazon that align with pregnancy-conscious standards:
- Vital Proteins Collagen Peptides ($25.99) – A popular grass-fed and NSF-certified option that contains added vitamin C and hyaluronic acid to support skin hydration, elasticity, and overall skin health benefits.
- Beam Collagen Powder with Collagen Peptides ($40): Grass fed, sugar-free collagen with biotin, protein and hyaluronic acid for hair, skin, nail and joint free.
- Needed Prenatal Collagen Protein ($44.99): Grass-fed and sustainably sourced hydrolyzed collagen peptides support amino acid needs, pelvic floor health, and healthy hair. (Need to add share a sale affiliate link)
Generally, you will want to incorporate collagen supplements that:
✔ Type I and Type III Collagen
These are the most common types found in the human body, particularly in skin, bones, and connective tissue. They’re also the most researched for beauty-related benefits like healthy hair, strong nails, and glowing skin.
✔ Hydrolyzed Collagen Peptides
This form has been broken down into smaller peptides for enhanced absorption. It’s the most commonly used format in collagen powders and is typically easier for the body to digest and utilize.
✔ Clean, Minimal Ingredients
Opt for products without artificial colors, flavors, or added sugars. Choose grass-fed bovine collagen or wild-caught marine collagen for cleaner sourcing and fewer heavy metals.
✔ Third-Party Testing
Ensure the product is third-party tested to confirm ingredient accuracy and safety—especially important during pregnancy when supplement quality matters most.
Collagen-Rich Foods to Support a Healthy Pregnancy
You don’t have to rely on collagen supplements to boost your collagen intake. A healthy diet can support your body’s own collagen synthesis.
Consider adding these collagen-rich or collagen-supporting foods into your meals:
- Bone broth – A natural source of collagen protein and amino acids.
- Tough cuts of meat (with connective tissue)- such as brisket or oxtail- Rich in collagen.
- Fatty fish- (especially with skin and bones) – Provides essential proteins and omega-3s.
- Eggs- Particularly the whites, which contain proline, an amino acid needed for collagen synthesis.
- Dairy, legumes, soy foods – Contain neccessary amino acids required for collagen formation
- Nuts and seeds – High in zinc and healthy fats, both important for skin and tissue repair.
- Whole grains – Like oats, quinoa, and brown rice, which offer key nutrients and fiber.
- Colorful fruits and veggies – Rich in vitamin C, a critical nutrient for collagen production
Eating a variety of these foods supports both your body and your growing baby, while helping to keep skin elasticity, joint health, and overall health in check.
Is There a Benefit to Using Skincare With Collagen During Pregnancy?
Topical skincare products containing collagen can help improve skin hydration and give a temporarily plumped appearance. However, because collagen molecules are too large to penetrate the deeper layers of skin, they won’t directly increase your body’s collagen levels.
For pregnant women, the greater benefit comes from using ingredients that support your skin’s natural collagen production. Ingredients like vitamin C, niacinamide, and hyaluronic acid help promote elasticity, improve skin texture, and maintain hydration—all without compromising safety during pregnancy.
When building a skincare routine while pregnant, focus on nourishing, collagen-supporting ingredients and avoid retinoids or other actives that are not considered pregnancy-safe.
Which Skincare Products Are Safe to Use During Pregnancy to Promote Collagen?
- A red light therapy mask, such as the medical-grade Omnilux Contour Face Mask ($395): I’ve been using this vigorously per dermatologist Dr. Heather D. Rogers on top of a hyaluronic acid serum. I use the Ordinary Hyaluronic Acid 2% + B5 Serum ($18.90), which combines hyaluronic acid with vitamin B5 to deliver intense hydration and improve skin texture. To Read about the safety of red light therapy during pregnancy, you may read our previous article.
- For other product recommendations to promote collagen check out or post on pregnancy-safe anti-aging skincare.
Which Skincare Ingredients Are Safe During Pregnancy to Help With Collagen Production?
To support collagen synthesis and overall skin health during pregnancy, consider incorporating the following dermatologist-approved ingredients into your routine:
- Vitamin C – A potent antioxidant that plays a key role in collagen production while helping to brighten and even skin tone.
- Niacinamide – Strengthens the skin barrier, improves elasticity, and supports a balanced complexion.
- Peptides – Short chains of amino acids that signal the skin to produce more collagen.
- Hyaluronic Acid – Provides deep hydration and helps maintain skin plumpness and elasticity.
- Ceramides – Restore and protect the skin barrier, especially beneficial for dry or sensitive skin during pregnancy.
When selecting skincare products, use a trusted pregnancy-safe ingredient checker to screen for potentially harmful ingredients. And when in doubt, consult your dermatologist to ensure the products align with your individual needs.
Sources
Endocrine Changes in Obesity | Endotext
Can You Take Collagen While Pregnant? (Safety, Risks, & Benefits) | Native Path (medically reviewed)
