Can You Take Collagen While Pregnant or Breastfeeding? What Expecting and Nursing Mothers Need to Know

Pregnancy and breastfeeding dramatically increase your nutritional needs. As you support your baby's development and your own changing body, you may wonder: is collagen supplementation safe and beneficial during these crucial periods?

The short answer: collagen is generally considered safe during pregnancy and breastfeeding, but the decision should always involve your healthcare provider. Let's explore what research tells us about collagen during these transformative life stages.

Is Collagen Safe During Pregnancy?

Collagen is a naturally occurring protein that your body produces and obtains from food sources like bone broth, meat, and fish. Hydrolyzed collagen supplements are simply broken-down versions of this same protein that are easier to absorb. Collagen provides the amino acids glycine, proline, and hydroxyproline.[1]

The safety perspective: There are no known contraindications for collagen supplementation during pregnancy. Collagen is not a medication or herb, it's a protein source similar to consuming chicken or fish.[2] Many healthcare providers consider high-quality, pure collagen supplements safe for pregnant women.

The critical caveat: Always consult your healthcare provider before starting any new supplement during pregnancy. Your individual health status, pregnancy complications, and other factors may influence what's appropriate for you.

Why Pregnant Women Consider Collagen

Pregnancy places extraordinary demands on your body's collagen stores. Understanding these demands helps explain why many women seek collagen support:

Skin elasticity: Your skin stretches significantly during pregnancy. Collagen provides structural support for skin tissue. Some research suggests collagen supplementation may support skin elasticity, though studies specifically in pregnant women are limited.[3]

Joint support: Pregnancy hormones relax ligaments in preparation for childbirth, which can increase joint instability and discomfort.[4] Collagen provides building blocks for connective tissues, potentially supporting joint comfort during this period.

Connective tissue demands: Your body creates an entirely new organ (the placenta), expands blood vessels, and remodels tissues throughout pregnancy. These processes require substantial protein and collagen building blocks.[5]

Postpartum recovery: Some women begin supplementation during pregnancy with postpartum recovery in mind, as collagen may support tissue healing after delivery.[6]

Can You Take Collagen While Breastfeeding?

Breastfeeding continues to demand significant nutritional resources. Your body produces approximately 25-30 ounces of breast milk daily, requiring about 500 additional calories and increased protein needs.[7]

Safety during lactation: Collagen supplementation during breastfeeding is generally considered safe. The amino acids from collagen are processed by your digestive system and don't transfer intact into breast milk. Your body uses these amino acids to support your own tissue needs and overall protein status.[8]

Protein needs while nursing: Lactating women need approximately 71g of protein daily, significantly more than the 46g recommended for non-pregnant women.[7] Collagen can contribute to meeting these increased protein requirements, though it should complement, not replace, complete protein sources.

Benefits for nursing mothers: Beyond meeting protein needs, collagen may support the continued tissue remodeling and recovery occurring postpartum, including healing from delivery, supporting connective tissue and joints affected by pregnancy-related changes, and maintaining skin health during this demanding period.[6]

Active and Athletic Pregnant Women: Special Considerations

If you maintained an active lifestyle before pregnancy and plan to continue exercising (with your provider's approval), collagen may offer specific benefits:

Joint stability during exercise: Pregnancy hormones increase joint laxity, which can affect form and increase injury risk during physical activity.[4] Collagen supports connective tissue integrity, potentially helping maintain joint stability.

Recovery between workouts: Research in non-pregnant athletes shows collagen may support recovery and reduce exercise-related joint discomfort.[9] While pregnancy-specific data is lacking, the same mechanisms likely apply.

Maintaining muscle mass: Combined with adequate complete protein intake, collagen contributes to maintaining muscle during pregnancy, important for supporting your changing body and preparing for the physical demands of labor and postpartum recovery.

Important Considerations When Choosing Collagen Products

Not all collagen supplements are created equal, and quality matters even more during pregnancy and lactation:

Purity and sourcing: Choose grass-fed, high-quality collagen from reputable manufacturers that test for contaminants, heavy metals, and additives. Third-party testing provides additional assurance.

Avoid unnecessary additives: Many collagen supplements contain added herbs, stimulants, or other ingredients that may not be appropriate during pregnancy. Read labels carefully and discuss all ingredients with your healthcare provider.

Product considerations: Nutriex Proteins+ contains grass-fed collagen combined with whey protein and creatine. While these ingredients are generally considered safe, there isn’t enough science to confirm the safety of creatine during pregnancy.   As such, you should discuss your specific product choice with your healthcare provider. Note that Nutriex Sport, while excellent for joint support, contains multiple botanical ingredients that should also be reviewed with your provider before use during pregnancy or lactation.

Complete protein sources: Remember that collagen is an incomplete protein. Ensure you're consuming adequate complete protein sources (meat, fish, eggs, dairy, legumes) to meet all amino acid needs during pregnancy and breastfeeding.[7]

Dosing Considerations

Research in non-pregnant populations typically uses 5-15g of collagen daily for joint and connective tissue benefits.[9] However, no established dose exists specifically for pregnancy or lactation.

Conservative approach: Start with lower doses (5-10g daily) after consulting your healthcare provider. Monitor how you feel and adjust as appropriate under medical guidance.

Timing: Collagen can be taken any time of day. Some women find it easiest to include in a morning smoothie or protein shake.

The Bottom Line

Collagen supplementation during pregnancy and breastfeeding is generally considered safe, as it's simply a form of protein your body naturally produces and obtains from food. Many healthcare providers support its use for women seeking additional protein and connective tissue support during these demanding life stages.

However, individual circumstances vary. Your healthcare provider knows your medical history, current health status, and specific needs. Always consult them before starting collagen or any supplement during pregnancy or while breastfeeding.

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References

1. Lodish H, et al. Collagen: The Fibrous Proteins of the Matrix. In: Molecular Cell Biology. 4th edition. New York: W. H. Freeman; 2000.
2. Shoulders MD, Raines RT. Collagen structure and stability. Annu Rev Biochem. 2009;78:929-958.
3. Proksch E, et al. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55.
4. Dumas GA, Reid JG. Laxity of knee cruciate ligaments during pregnancy. J Orthop Sports Phys Ther. 1997;26(1):2-6.
5. Burton GJ, Fowden AL. The placenta: a multifaceted, transient organ. Phil Trans R Soc B. 2015;370(1663):20140066.
6. Schwab W, Funk M. Skin remodeling during pregnancy. Curr Opin Obstet Gynecol. 2015;27(6):506-510.
7. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005.
8. Ballard O, Morrow AL. Human milk composition: nutrients and bioactive factors. Pediatr Clin North Am. 2013;60(1):49-74.
9. Clark KL, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008;24(5):1485-1496.

Considering collagen supplementation? Nutriex Proteins+ delivers 5g of premium grass-fed collagen combined with high-quality whey protein—providing both collagen's connective tissue benefits and complete protein for overall nutrition. Always discuss supplement choices with your healthcare provider during pregnancy and lactation.