Pregnancy is a time when you're extra cautious about what you put into your body—and for good reason. Everything from what you eat to the products you apply on your skin can impact not just your health, but also your baby’s development. While many women instinctively eliminate caffeine, avoid certain cheeses, and double-check ingredient lists, one area that often raises questions is supplements—especially collagen.

Collagen has become incredibly popular in the wellness world for its benefits related to skin, hair, nails, joints, and even gut health. So it's no surprise that pregnant women—who are often dealing with skin stretching, hair thinning, and joint discomfort—So it's no surprise that pregnant women—who are often dealing with skin stretching, hair thinning, and joint discomfort—might wonder, can you take collagen while pregnant?

But here's the thing: while collagen is a natural protein already found in your body, not all supplements are automatically safe just because they're "natural." During pregnancy, your body is in a delicate hormonal and physiological state. That’s why many healthcare professionals advise being very cautious with any form of supplementation unless it's specifically recommended or medically necessary.

So what does science say? And how do you make the right decision?

Let’s dive into what research currently shows—and what you need to keep in mind if you're considering collagen while expecting.

What Research Says About Collagen in Pregnancy

Collagen is the most abundant protein in the human body, naturally found in your skin, bones, joints, and connective tissues. During pregnancy, your body’s need for protein increases, and collagen plays a key role in supporting the structural integrity of your body as it undergoes significant changes. It’s no surprise that many women start looking into collagen supplements for extra support—especially to help with skin elasticity, joint discomfort, or even hair and nail strength.

Now, here’s where it gets a bit nuanced.

There’s no strong scientific evidence suggesting collagen is harmful during pregnancy. Since collagen is something your body already produces and can get from food sources like bone broth, meat, or fish skin, it’s not viewed as a foreign or toxic substance.

In fact, some early studies on collagen supplementation (not focused specifically on pregnancy) suggest benefits such as improved skin hydration and elasticity, reduced joint pain, and even better bone density—all of which sound appealing when your body is going through the physical demands of pregnancy.

But—and this is a big but—there’s a lack of clinical trials specifically involving pregnant women. Not because people suspect collagen is unsafe, but because it’s ethically complex to study supplements in pregnant populations. Researchers are cautious when it comes to experimenting on expecting mothers, as the safety of both the parent and the baby must come first. So we end up with a grey area—not enough evidence to say it's unsafe, but also not enough to say it’s completely safe either.

That’s why most medical guidelines take a cautious approach:

Avoid unnecessary supplements during pregnancy unless they’re recommended or approved by your doctor or midwife.

Some healthcare professionals may be comfortable with their patients taking collagen—especially if it comes from a reputable source and is free from additives. But that’s exactly why not all brands are recommended: many contain hidden fillers, artificial sweeteners, or low-quality ingredients that may not be ideal during pregnancy.

Let's understand in detail,

What are the Risk Factors?

Not all collagen supplements are created equal, and that’s where safety concerns come in. While collagen itself is a naturally occurring protein that plays a vital role in skin, joints, and overall health, the way it is sourced and processed can impact its safety—especially during pregnancy. Here’s what you need to watch out for:

Heavy Metals Contamination

Collagen supplements are often derived from animal sources like cows (bovine collagen), fish (marine collagen), or chicken. The safety of these sources depends on how the animals were raised and the environment they lived in. If these animals are exposed to pollutants, their tissues—including their collagen—can accumulate heavy metals like lead, arsenic, cadmium, and mercury.

These toxic metals are particularly concerning during pregnancy because they can cross the placenta and affect the baby’s brain development, nervous system, and overall growth. For example:

·        Lead exposure has been linked to lower birth weight and developmental delays.

·        Mercury can interfere with fetal brain

development.

·        Arsenic and cadmium are known to increase the risk of pregnancy complications.

This is why it’s crucial to choose collagen supplements that have been third-party tested for heavy metal contamination. High-quality brands will have certificates of analysis (COA) proving their purity.

Artificial Additives and Flavours

While collagen itself is generally considered safe but many commercial collagen powders, drinks, and gummies contain artificial additives that may not be suitable during pregnancy. These ingredients are often added to improve taste, texture, or shelf life, but some of them have potential risks for both the mother and baby. Here’s why you should be cautious:

Many flavoured collagen supplements contain artificial sweeteners instead of sugar to keep them low in calories. However, not all sweeteners are considered safe for pregnancy:

·        Sucralose (Splenda) – Although generally regarded as safe, some studies suggest it may alter gut microbiota, which plays a crucial role in digestion and immunity during pregnancy.

·        Aspartame – Should be avoided by women with phenylketonuria (PKU), a rare genetic disorder. Some research also suggests potential links to metabolic issues when consumed in large amounts.

·        Saccharin – Known to cross the placenta and may stay in fetal tissues longer than in maternal tissues, raising concerns about its long-term effects on the baby.

·        Acesulfame-K – Some animal studies suggest it may affect insulin metabolism and cause changes in fetal development, though more human studies are needed.

If you want a naturally sweetened option, look for collagen products with monk fruit extract or stevia.

To extend shelf life, many collagen products include preservatives that may not be ideal during pregnancy:

·        Sodium Benzoate – When combined with vitamin C (ascorbic acid), it can form benzene, a known carcinogen.

·        Potassium Sorbate – Generally considered safe, but some people experience allergic reactions.

·        Propylene Glycol – Used as a stabilizer but may cause toxicity in high amounts, especially in individuals with kidney issues.

It’s always best to choose minimal-ingredient collagen supplements without unnecessary preservatives.

Flavoured collagen drinks and powders often contain artificial colours like:

·        Red 40, Yellow 5, and Blue 1 – These dyes have been linked to hyperactivity in children and may have unknown effects on fetal development.

·        Titanium Dioxide – A whitening agent sometimes used in supplements, but concerns about its nanoparticle absorption and potential toxicity exist.

Natural alternatives like beetroot powder, turmeric, or fruit extracts are safer options for colour and flavour.

Low-Quality Sourcing and Processing

The quality of collagen supplements largely depends on their source and processing methods. Many mass-produced collagen supplements are derived from animal by-products such as skin, bones, and connective tissues from cows, fish, or chickens. However, if these animals are raised in poor conditions—such as factory farms with exposure to antibiotics, hormones, or contaminated feed—their collagen may contain unwanted residues.

 Pregnant women need to be particularly cautious about ingesting supplements that could introduce synthetic hormones or antibiotic traces into their bodies, as these could interfere with fetal development and maternal health.

In addition, unregulated collagen sources may contain contaminants like pesticides, heavy metals, or environmental toxins if sourced from animals exposed to polluted water or feed. Unlike pharmaceutical drugs, dietary supplements are not always strictly regulated, meaning that some manufacturers may not test for these harmful substances. Choosing a collagen product that is third-party tested for purity and safety is crucial to ensure that it meets high-quality standards.

If you're considering collagen supplementation during pregnancy, liposomal collagen is a great option to explore. Unlike traditional collagen powders or pills, liposomal collagen is formulated with tiny fat-based particles (liposomes) that help protect the collagen and enhance its absorption in the body. This advanced delivery system ensures that more collagen peptides reach your bloodstream rather than getting broken down by stomach acids before they can be used.

One of the biggest advantages of liposomal collagen is its higher bioavailability—meaning your body can absorb and use it more efficiently. This is especially important during pregnancy, as your body is working harder to support both your health and your baby’s development. High absorption rates mean you get more benefits from a smaller dose, reducing the need for excessive supplementation.

Hidden Allergens in Collagen

When choosing a collagen supplement during pregnancy, hidden allergens can be a major concern. Many collagen products contain unlisted or unexpected ingredients like soy, gluten, or dairy-based fillers, which can cause allergic reactions or digestive discomfort. If you have food allergies, you might be wondering, Can You Take Collagen While Pregnant? The key is to choose allergen-free supplements that meet high safety standards."

One of the biggest issues with hidden allergens is cross-contamination. Some manufacturers process collagen in facilities that also handle wheat (gluten), dairy, soy, or nuts, leading to trace amounts of these allergens ending up in the final product. This can be especially risky for individuals with severe food allergies or sensitivities.

Another problem is the use of dairy-derived binders or processing agents in certain collagen formulations. While collagen itself doesn’t naturally contain dairy, some supplements use casein (a milk protein) or lactose-based stabilizers, which may not be clearly mentioned on the label. This can cause bloating, gas, or digestive upset, particularly for those who are lactose intolerant.

Soy-based additives are also commonly used in some collagen drinks or powders, either as an emulsifier (to improve texture) or as part of flavour-enhancing ingredients. If you’re sensitive to soy or trying to avoid it during pregnancy due to its potential hormonal effects, it’s crucial to choose a soy-free collagen supplement.

Collagen can be a great supplement to support skin, joints, and overall health during pregnancy, but quality is everything. If you’re considering adding collagen to your routine, always discuss it with your doctor first and choose a trusted brand that meets high safety standards. That way, you’re not just supporting your own health, but also giving your baby the best start possible.

If you're pregnant and not comfortable taking collagen supplements—or your healthcare provider advises against it—don’t worry. There are plenty of natural, food-based ways to support your body’s collagen production safely.

What Can You Take Instead of Collagen During Pregnancy?

1. Bone Broth

Bone broth is a fantastic natural source of collagen. When bones and connective tissues are simmered for hours, they release collagen, gelatin, and amino acids like glycine and proline. These amino acids are essential building blocks for collagen production in your body. Bone broth is especially beneficial for skin elasticity, joint health, and gut health—all of which can be affected during pregnancy. Additionally, it’s rich in minerals like calcium, magnesium, and phosphorus, which help support the overall health of both the mother and the baby. Bone broth is easy to digest and can be consumed on its own or incorporated into soups and stews.

2. Protein-Rich Foods

Since collagen is primarily made of amino acids, consuming protein-rich foods is crucial for collagen synthesis. High-quality protein sources like eggs, chicken, fish (low in mercury), lentils, and tofu provide the necessary building blocks for collagen production. Eggs are particularly beneficial, as they contain amino acids such as proline and glycine. By ensuring you get enough protein, you're helping your body naturally produce collagen, which supports your skin, joints, and connective tissue.

3. Vitamin C-Rich Foods

Vitamin C is another key player in collagen synthesis, as it helps stabilize the collagen molecule and enhances its production. During pregnancy, it’s important to get sufficient Vitamin C for healthy skin, blood vessels, and connective tissues. Citrus fruits like oranges, lemons, and grapefruit

s, as well as strawberries, kiwi, bell peppers, and broccoli, are all rich in Vitamin C. These foods not only help boost collagen production but also support your immune system, which is essential during pregnancy.

4. Zinc and Copper

Zinc and copper are trace minerals that play vital roles in collagen formation. Zinc activates enzymes involved in collagen synthesis, while copper helps with the cross-linking of collagen fibers, making them more stable and durable. Foods rich in zinc include pumpkin seeds, chickpeas, lentils, and red meat. Copper is found in nuts, seeds, whole grains, shellfish, and organ meats. Including these minerals in your diet helps ensure that your body can produce and maintain healthy connective tissues during pregnancy.

5. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are rich in chlorophyll, antioxidants, and folate. These greens are linked to supporting collagen production and overall skin health. The antioxidants in leafy greens help protect cells from damage, while folate supports fetal development and reduces the risk of birth defects. By incorporating a variety of dark leafy greens into your diet, you can naturally boost collagen production and get essential nutrients for both your health and your baby’s growth. 

In conclusion, while collagen supplements might seem like a quick solution, they are not the only way to support collagen production during pregnancy. By including bone broth, protein-rich foods, Vitamin C-rich fruits and vegetables, zinc and copper-rich foods, and leafy greens in your diet, you can naturally enhance collagen production while ensuring both you and your baby are receiving essential nutrients for optimal health. Always consult with your healthcare provider before making any significant changes to your diet during pregnancy to ensure you're meeting all your nutritional needs safely.

FAQ

1. Can I get collagen from food instead of supplements?

Yes! You can get collagen naturally from foods like bone broth, protein-rich foods (chicken, fish, eggs), and vitamin C-rich fruits and vegetables (oranges, strawberries, bell peppers). These foods can support your body’s collagen production safely during pregnancy.

2. Are there any risks associated with collagen during pregnancy?

While there are no known risks of collagen supplements during pregnancy, it's important to avoid unnecessary supplements unless prescribed by a healthcare provider. The lack of clinical trials on collagen and pregnancy means there isn’t enough evidence to guarantee its safety.

3. What should I do if I want to support my collagen levels during pregnancy?

Instead of taking supplements, you can support your body’s collagen production with a balanced diet rich in vitamin C, protein, zinc, copper, and other essential nutrients. Foods like bone broth, citrus fruits, leafy greens, and eggs can all help naturally boost collagen production.

Conclusion

Collagen can be a valuable supplement during pregnancy, helping to support skin elasticity, reduce stretch marks, strengthen joints, and promote overall well-being. However, if you're wondering, can you take collagen while pregnant? Since there is a lack of specific clinical trials involving pregnant women, it’s important to consult with your healthcare provider before adding collagen to your routine. Ensuring the supplement is free from harmful additives, heavy metals, and allergens is crucial for both maternal and fetal health.

For those who prefer a natural approach, foods like bone broth, protein-rich sources, and vitamin C-packed fruits and vegetables are excellent alternatives to support collagen production safely. Always prioritise a well-balanced diet and professional guidance to ensure the best outcomes for both you and your baby.