Collagen Supplements:

Preconception and pregnancy are pivotal periods influencing your baby's lifelong health. Therefore, careful consideration of nutritional supplements is essential. Collagen supplements have surged in popularity, often touted for benefits like radiant skin, strong hair, and joint support. However, if you're trying to conceive, pregnant, or breastfeeding, it's crucial to assess their safety and efficacy. This article delves into what collagen is, its potential benefits, safety considerations, and current research findings.

What Is Collagen?

Collagen is the most abundant protein in the human body, forming the structural framework of skin, bones, tendons, and ligaments. It's naturally present in foods like bone broth, gelatin, meat, eggs, and fish. Supplements typically contain hydrolyzed collagen, broken down for easier absorption, sourced from bovine, porcine, or marine animals (Demir-Dora et al., 2024).

Potential Benefits of Collagen Supplements

While research on collagen supplementation during pregnancy is limited due to ethical constraints, studies in non-pregnant adults suggest several potential benefits:

Skin Health

Collagen may enhance skin elasticity and hydration, reducing dryness and signs of aging. A double-blind, placebo-controlled study found that women taking hydrolyzed collagen daily for 12 weeks experienced measurable improvements in skin elasticity and smoothness (Demir-Dora et al., 2024).

Joint Support

Pregnancy naturally places extra strain on joints and ligaments, and the hormone relaxin increases throughout pregnancy to support changes in pelvic connective tissue. While collagen has been shown to improve joint pain in non-pregnant individuals, its effects during pregnancy have not been studied ((Shi et al., 2020) Demir-Dora et al. (2024), Kudayer et al. (2020), Fındık et al. (2016)).

Hair and Nails

Hydrolyzed collagen supplements may strengthen hair and nails by supporting the proteins that form their structure. This is particularly relevant during the postpartum period when hormonal and physiological changes can cause hair and nails to become dry and brittle (Demir-Dora et al., 2024).

Safety Considerations

ALLERGIES

Collagen supplements are made from products that are common allergens, such as eggs, fish, and shellfish. Some individuals may also have a rare allergy to hydrolyzed collagen. Therefore, it's important to check nutritional labels, consult with a dietitian or doctor, and avoid these products if you suspect you may be allergic.

Heavy Metals

Since collagen powders are derived from animal products, they can contain traces of heavy metals and toxins such as mercury and cadmium if they haven't been treated through the necessary purification processes. Heavy metals are harmful during pregnancy and breastfeeding as they can be transferred across the placental barrier and through breast milk, potentially harming the baby's development. As a natural health product, the purification processes required for collagen powders are not standardized across the industry; as a result, some collagen powders may contain toxicants (Cammilleri, G., et al. (2025)).

Dosage

Studies in non-pregnant adults suggest daily doses of 2.5–15 grams of hydrolyzed collagen are generally safe. However, because pregnancy and breastfeeding are unique physiological states, these dosages have not been formally tested in these populations. Always check with your healthcare provider before adding supplements (Brown, 2020).

So, What Do We Know?

Collagen supplements have been found to be beneficial for hair, skin, and nail health in non-pregnant individuals. They have also been deemed safe for non-pregnant individuals by the FDA Center for Food Safety and Nutrition.

Preconception and pregnancy are times of critical importance for the lifelong health outcomes of your baby; therefore, careful consideration of nutrition and supplementation is paramount.

Although there are proven benefits from collagen supplementation, there are associated risks such as potential contamination with heavy metals and other toxicants, which are harmful to babies in utero and after birth through breast milk exposure.

Since natural health products are unregulated, there is no guarantee that product claims are accurate. Collagen powder supplements are safe for use postpartum once you have stopped breastfeeding. More research is needed before collagen supplements can be recommended widely for use during preconception, pregnancy, and breastfeeding.

In the meantime, focusing on a balanced diet rich in natural collagen sources and nutrients that support collagen production—like vitamin C, proline, and glycine—is a safe and effective way to nourish your body and support your baby’s health.