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Collagen makes up nearly a third of the protein in our bodies! It lays the groundwork our muscles, bones, skin, tendons, ligaments, and other connective tissue and can be found throughout our organs, blood vessels, and intestinal lining. In other words, it’s important stuff!

While our bodies can’t absorb collagen as a whole, it can soak up collagen peptides—aka teeny-tiny pieces of collagen (usually from bovine, marine, or porcine sources), found in pills and powders. These supplements are often touted for boosting skin elasticity or hydration and helping joint function.  

That’s why plenty of health-conscious folks are adding collagen peptides to their diet—whether sprinkled in a smoothie or stirred into a drink or swallowed along with other vitamins and supplements. But are collagen peptides safe for pregnancy?

Are collagen peptides safe to take while pregnant?

There aren’t big red flags around collagen peptides, but like with other supplements and powders, pregnancy specific research is limited, so it’s a good idea to speak with your OB/GYN before using them. Also, keep in mind that dietary supplements are not approved by the FDA for safety and effectiveness before they are marketed, so product quality can range. That makes it important to choose a reputable, third-party–tested brand.

Benefits of Taking Collagen Peptides During Pregnancy

  • Protein support: Helps you meet increased protein needs during pregnancy—though collagen peptides should never be a replacement for protein-rich foods in your diet!
  • Skin elasticity: Some randomized, placebo-controlled trials in non-pregnant adults have shown improvements in skin hydration/elasticity with specific collagen peptides. Just keep in mind, these studies are not in pregnant people, and they don’t exactly prove that collagen prevents or reduces pregnancy stretch marks (sigh).
  • Joint and ligament support: Research suggests collagen helps maintain connective tissue comfort as the body changes—but the same note applies here too: Most studies were in non-pregnant adults, so take it with a grain of salt!
  • Easy to incorporate: Collagen powder dissolves well into hot or cold drinks—even if you’re experiencing morning sickness or food aversions!

Risks or Considerations

  • Quality variability: Dietary supplements are not required to be FDA-approved for safety and effectiveness before sale, and product quality/label accuracy can vary.
  • Allergies: Steer clear if you have known allergies to the collagen source, like fish, beef, or pork.
  • Limited research: Direct studies on collagen use during pregnancy are in short supply.
  • Additives: Some flavored collagen powders contain sweeteners or flavorings you may prefer to avoid.

How to Safely Take Collagen Peptides While Pregnant

  • Choose brands with strong quality controls and transparent testing. (Note: Many third-party certification programs exist, but certification is not the same as FDA approval.)
  • Look for single-ingredient collagen without unnecessary additives.
  • Start with standard serving sizes unless your clinician advises otherwise.
  • Mix into balanced meals or drinks rather than using it as your primary protein source.
  • Review the source (bovine, marine, etc.) and avoid if you have related allergies.

When to Avoid Collagen Peptides

  • If the product does not show independent lab testing for purity.
  • If you have a known allergy to the protein source.
  • If you experience digestive upset after using collagen.
  • If your doctor has recommended avoiding supplements due to medical conditions.

Bottom Line

Collagen peptides are a source of protein, and adult clinical trials haven’t sounded any alarm bells, but pregnancy-specific research is limited. Because supplements are not FDA-approved for safety and effectiveness before marketing, take the time to look for a quality product and discuss collagen peptides (as well as any other supplements) with your prenatal care provider.

More on Healthy Eating in Pregnancy:

 

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REFERENCES

  • Oral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin: a randomized, double-blinded, placebo-controlled study, Food & Function, March 2023
  • Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study, Nutrients, July 2018
  • National Institutes of Health Office of Dietary Supplements: Dietary Supplements Fact Sheet for Consumers
  • U.S. Food and Drug Administration: Information for Consumers on Using Dietary Supplements
  • MyPlate.gov: Nutrition Information for Pregnancy and Breastfeeding
  • Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge, Nutrients, March 2023 

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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.