Collagen during pregnancy: benefits and important information

During pregnancy, your daily protein requirements increase significantly, and collagen during pregnancy plays a particularly important role. In fact, you need around 70-100 grams of protein a day to optimally support your baby's growth.

As a naturally occurring protein, collagen is the main component of connective tissue and not only affects your skin and joints, but also plays a crucial role in the formation of the placenta. In addition, an adequate supply of collagen during pregnancy can lead to fewer stretch marks and support later recovery.

In this guide, you will learn everything you need to know about the benefits of collagen during pregnancy, the recommended dosage and important safety aspects to bear in mind.

 

The scientific basis of collagen during pregnancy

Collagen, the most common structural protein in the human body, fulfills particularly important tasks during pregnancy [1].

Biological role of collagen

As a structural protein, collagen provides strength and stability to various tissues [2]. In fact, the majority of skin, bones, cartilage and blood vessels are made up of this versatile protein. Collagen types I, II and III perform around 90% of all functions in the body [2].

Collagen at the mother-child interface

Collagen type IV is particularly important during pregnancy [2]. This special type of collagen:

- Protects the fertilized egg cell

- Supports implantation in the uterine wall

- Forms an essential part of the placenta

- Creates the so-called basement membrane for anchoring in the connective tissue

Scientific studies from 2016 also indicate that collagen could play a decisive role in preventing miscarriages [2].

Changes in collagen requirements during pregnancy

During pregnancy, the cervix undergoes remarkable changes under the influence of collagen [2]. However, research shows that the soluble collagen fractions make up only a small percentage of mature collagen, which increases only slightly during pregnancy [3].

The extracellular matrix, which consists mainly of collagen, plays a central role. It ensures that the cervix remains closed during pregnancy [2]. Scientists describe the remodeling of the connective tissue during and after birth as “unprecedented in scope and size” [2].

The role of collagen in the immune system is also remarkable: it helps the mother's body to recognize the baby as part of its own organism and at the same time maintain its defence against pathogens [2].

 

Medical benefits of collagen during pregnancy

The medical benefits of collagen during pregnancy are manifold and scientifically proven. Current research shows that an adequate supply of collagen is crucial for a healthy pregnancy.

Prevention of stretch marks

Excess estrogen during pregnancy can promote the destruction of collagen fibers, which consequently leads to stretch marks [4]. With adequate collagen supplementation, the skin regains its firmness and moisture [5]. In addition, collagen improves the elasticity of the skin, potentially preventing the formation of new stretch marks [4].

Support of the uterine function

The extracellular matrix, which consists mainly of collagen, fulfills several important functions:

- Seals the cervix during pregnancy

- Supports the formation of the placental barrier

- Regulates the formation of immune cells in the uterine lining

- Promotes wound healing after birth [6]

Scientific studies also show that the dietary supplement collagen hydrolyzate improves the protein level in the blood serum of pregnant women [7].

Significance for fetal development

The role of collagen in angiogenesis - the formation of new blood vessels - is particularly noteworthy. Here, collagen forms a three-dimensional scaffold for the development of veins and arteries [7]. This vascularization is essential for the optimal development of the baby.

Collagen also supports the development of the baby's skeleton and joints [5]. The amino acids in collagen also help to strengthen the immune system and have been shown to have anti-inflammatory and antioxidant properties [8].

Another important aspect is the role of collagen in the formation of the amniotic sac, which provides protection for the baby throughout the pregnancy [7]. Through these diverse functions, collagen contributes significantly to healthy fetal development.

 

Safety aspects of collagen intake

The safety of collagen preparations during pregnancy requires particular attention, as no comprehensive clinical studies have been carried out to date [9].

Scientific studies

Current research shows that the effect of collagen supplements on pregnant women and breastfeeding mothers has not yet been sufficiently investigated [10]. However, recent studies confirm that the targeted intake of collagen can help to strengthen certain collagen-rich body structures [9]. Nevertheless, specific studies for the pregnancy phase are lacking. 

Potential risks and side effects

The following side effects can occur when taking collagen supplements:

- Allergic reactions, especially with fish allergies [10]

- Reddening of the face and hot flushes due to added vitamin B3 [10]

- Occasional stomach complaints such as flatulence or nausea [1]

You should also be particularly careful if you suffer from kidney or liver disease, autoimmune diseases or gastrointestinal problems [1].

Recommended dosage by trimester

The recommended total protein intake during pregnancy, including collagen, is 70-100 grams per day [5]. You should also consider the following aspects:

Basic dosage recommendations: The safe daily dose of collagen for women is between 2.5 and 15 grams [5]. For visible improvements in skin texture, 5-10 grams of collagen type I peptides are recommended daily [9].

Quality assurance: Only use products from reputable manufacturers [1]. The products should be tested for heavy metals such as arsenic, lead and mercury [3].

Important note: Supplements should only be taken after consultation with the treating medical professional [9]. A break of 1-2 months is also recommended between intake phases [2].

 

Collagen during breastfeeding

After the birth of your baby, a new phase begins in which collagen plays an important role for your health and that of your child. In fact, this natural protein supports the body in various processes during breastfeeding.

Importance for recovery

Collagen has been shown to accelerate the recovery of the body after pregnancy [5]. The protein particularly supports the regeneration of tissue and wounds after childbirth [11]. It also strengthens the connective tissue and promotes the elasticity of the skin, which supports the return to pre-pregnancy shape [5].

Impact on milk production

Power broths, which are rich in collagen, can have a positive effect on milk production due to their nutrient density [11]. They also provide valuable minerals and vitamins, which are particularly important for breastfeeding mothers. The amino acids they contain also nourish the hair roots and strengthen the nails [5].

Recommended dosage during breastfeeding

The recommended collagen dosage varies depending on the breastfeeding phase:

- First 6 months: 18-20 g/day additional intake [5]

- 6 to 12 months after birth: 12.5 g/day [5]

Although collagen as a naturally occurring protein is basically harmless [1], comprehensive scientific studies on supplementation during breastfeeding are still lacking [3]. Nevertheless, experts confirm that the female body can utilize collagen very well during this time [12]. 

Before you start taking collagen supplements, you should consider a few important aspects. First of all, it is advisable to consult your doctor or a lactation consultant [1]. Special care should be taken if you suffer from allergies - pay particular attention to the source of collagen (fish, beef or chicken) [1]. 

Only choose high-quality products that are GMO-free, gluten-free and free from artificial colors and flavors [12]. These quality features ensure safe intake during breastfeeding.

 

How collagen supplements can help

The correct intake of collagen supplements requires careful planning and coordination with other dietary supplements. There are some important aspects to consider, especially during pregnancy.

When is supplementation particularly important?

Collagen supplementation is particularly recommended from the 20th week of pregnancy. You should also consider taking it in the following situations:

- In case of increased skin stretching and first signs of stretch marks

- During the third trimester to support uterine function

- In case of increased protein requirements due to multiple pregnancies

- On medical recommendation for delayed wound healing

Risk groups and precautions

Certain groups of people should exercise particular caution when taking collagen supplements. These include pregnant women with:

- Pre-existing autoimmune diseases

- Known allergies to fish or animal products

- Kidney or liver disease

- Metabolic disorders

In addition, regular monitoring of blood values is recommended, especially iron levels and vitamin D levels. It should only be taken after consultation with your doctor.

Interactions with other products

Collagen supplements may interact with other food supplements and medications. Please observe the following instructions for optimal absorption: 

Do not take collagen at the same time as supplements containing iron, as this may impair the absorption of both substances. An interval of at least two hours is recommended. 

The combination with vitamin C, on the other hand, significantly improves collagen absorption. Nevertheless, you should keep an eye on the total amount of supplements during pregnancy and not exceed it.

Supplements containing minerals such as magnesium or calcium should also be taken at different times. An interval of at least one hour between doses has proven to be optimal. 

For better absorption, it is advisable to take collagen on an empty stomach, preferably in the morning or before going to bed. Avoid taking it at the same time as drinks containing caffeine, as these can impair absorption.

 

Conclusion

Collagen undoubtedly plays a crucial role during pregnancy and breastfeeding. Scientific evidence confirms the many benefits of this important protein - from supporting skin health to optimal baby development. 

However, you should plan your intake of collagen supplements carefully. It is particularly important to consult your doctor, who can determine the appropriate dosage for you. You should also observe the recommended intervals to other food supplements to ensure optimum absorption.

The right collagen supply not only supports your health during pregnancy, but also offers long-term benefits for the postnatal period. With a balanced combination of a collagen-rich diet and targeted supplementation, you can give your body the best possible support during this special phase of life.

FAQs

When can I start taking collagen during pregnancy? You can start taking collagen supplements from the 20th week of pregnancy after consulting your doctor. Make sure that you only choose high-quality products that are suitable for pregnant women.

Which form of collagen supplementation is most suitable?Hydrolyzed collagen in powder form is particularly easy for the body to absorb. You can also easily stir it into drinks or smoothies. Look out for products without artificial additives.

Can I also absorb collagen through my diet? You can actually find collagen in various foods:

- Bone broth

- Fish with edible skin

- Poultry with skin

- Beef

Are there signs of collagen deficiency during pregnancy? Possible indications are

- Increased formation of stretch marks

- Brittle nails

- Thinning hair

- Joint problems

How do I recognize high-quality collagen supplements? Look out for the following features:

- Certified production

- No artificial additives

- Tested for heavy metals

- Transparent information on origin

When should I avoid collagen supplements? You should be particularly careful if you have existing allergies to the source substances, autoimmune diseases or kidney problems. In these cases, be sure to talk to your doctor.

How long does it take before I see the first results? The effect of collagen varies from person to person. You will usually notice the first positive changes after 4-8 weeks of regular use. 

Can I take collagen during the entire breastfeeding period? In principle, yes, but you should adjust the dosage to your breastfeeding phase. In the first six months you will need a higher dose than in the later breastfeeding period.

What interactions with other pregnancy products are known? Keep at least two hours between taking collagen and preparations containing iron. Vitamin C, on the other hand, positively supports collagen absorption.

How can I naturally support collagen absorption? Vitamin C-rich foods such as citrus fruits or peppers promote the body's own collagen production. Sufficient sleep also supports collagen synthesis.

 

References

[1] https://natu.care/de/kollagen/kollagen-frauen
[2] https://www.vogue.de/beauty/artikel/kollagen-pulver-schoene-haut-beauty-trend-immunsystem
[3] https://de.vidaglow.com/blogs/blog/collagen-during-pregnancy-and-postpartum
[4] https://sana.amsterdam/de/blogs/kollagen/how-does-collagen-impact-stretch-marks-and-scars?srsltid=AfmBOoozAg1LtT0QAF0DS3C_s9DKjeRp9o44B-BNg_SqCM0VkhGFBO9F
[5] https://primabiotic.de/blog/kollagen-kur-waehrend-der-schwangerschaft-ist-sie-voellig-sicher/
[6] https://bonebrox.com/blogs/blog/kollagen-und-schwangerschaft?srsltid=AfmBOooHGl2NclJ6QtmTpa52hE2SiDAiLXx7ptZ_KZLM6xi7c45LWGhY
[7] https://bonebrox.com/blogs/blog/kollagen-und-schwangerschaft?srsltid=AfmBOoqQkZtgEDaYZq4yrU7jDoDXPfXt6Tls0P138ikSv6hS6giW4j1Y
[8] https://sprooslife.com/de-eu/blogs/blog/is-collagen-safe-during-pregnancy-and-breastfeeding?srsltid=AfmBOooCh-Op1D70pJhSQjWoHIVg_s99qp5v9Y1P575OTWuz7q6axS7d
[9] https://biogena.com/de-de/wissen/ratgeber/kollagen_bba_83827
[10] https://www.barmer.de/gesundheit-verstehen/koerper/haut/kollagen-wirkung-1286740
[11] https://mamanana.de/2023/08/22/kraftbruehen-im-wochenbett/
[12] https://collamin.com/de/kann-ich-kollagen-waehrend-der-schwangerschaft-und-stillzeit-einnehmen/

Image credits: Ignacio Campo, Julia Koblitz, Hush Naidoo Jade Photography. Lucy Wolski. freestocks, Jonathan Borba on Unsplash