Can You Take Collage Whereas Pregnant? Advantages and Dangers

If you’re anticipating, you find yourself making a lot of selections about what’s greatest for you and your child—together with what meals to eat, what moisturizer to make use of, and perhaps even what nutritional vitamins to take. A number of the belongings you would possibly’ve used (or eaten or taken) pre-pregnancy won’t be the most effective choices anymore. Even one thing as primary as collagen—a protein our our bodies naturally make to maintain our pores and skin glowing, joints shifting, and intestine comfortable—might need you questioning whether or not it is secure in your rising child.

Many individuals, pregnant or not, take collagen dietary supplements these days. Yow will discover it in capsule, powder, cream, or gummy kind at most well being meals shops. (Heck, there’s even a collagen cocktail recipe going round you’ll be able to whip up!) The protein is a constructing block for our connective tissues and is usually touted for its “fountain of youth” results on pores and skin, hair, and nails.

However can you’re taking collagen whereas pregnant? We talked to a reproductive endocrinologist, midwife, and prenatal RD to search out out.

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Is it secure to take collagen whereas pregnant?

The brief reply is mostly sure, however all the time ask your physician first. Analysis on collagen supplementation throughout being pregnant is proscribed, however present proof suggests it is usually secure to take below the steering of your healthcare skilled, says Matthew Lederman, MD, a board-certified reproductive endocrinologist and fertility specialist with RMA New York.

“Most research and critiques emphasize that collagen, particularly within the type of hydrolyzed collagen (i.e., collagen peptides), is secure for consumption throughout being pregnant so long as it is taken in applicable quantities,” Dr. Lederman provides.

One Could 2020 examine within the Worldwide Journal of Organic Sciences even suggests collagen would possibly assist shield the child’s immune system, help wholesome blood movement, and contribute to creating their connective tissues. However have in mind, extra analysis is required to verify this.

In accordance with Lucy Chapin, NP, CNM, a licensed nurse-midwife, collagen ought to ideally come from whole-food sources like bone broth and gradual cooked meats when attainable. The truth is, sure amino acids in collagen—specifically proline and glycine—are in excessive demand out of your physique throughout being pregnant, she provides. “In response to this elevated want, it is truly inspired to get sufficient collagen whereas pregnant,” Chapin says.

Finally, if you’re leaning towards a complement, it is best to talk along with your OB/GYN or midwife earlier than attempting it (or persevering with to take it if it was a part of your pre-pregnancy routine). Collagen merchandise, like all nutritional vitamins and dietary supplements, usually are not well-regulated by the FDA, so in order for you the most secure and highest-quality product, be sure it is third-party examined (search for a seal on the label, particularly one from USP or NSF, or test the product’s web site).

What’s the most effective sort of collagen to take?

In case your physician offers you the inexperienced mild, consultants suggest taking hydrolyzed or marine collagen powders, as a result of they’re simpler to digest and take in. Dr. Lederman additionally notes that marine collagen could also be a greater choice for individuals following a pescatarian eating regimen (as a result of many different merchandise comprise bovine collagen, which is comprised of cows).

So far as how a lot to take? Your physician can suggest the suitable dose for you, however the typical vary is 2.5 to fifteen grams per day, in accordance with a Could 2019 examine in Vitamins. Dr. Lederman says 10 grams per day is frequent for common use, however if you’re pregnant, sticking to the decrease finish—round 5 grams each day—is greatest, until instructed in any other case by your physician.

You’ll be able to take collagen at any time of day: Some individuals combine the powder into their morning smoothie, whereas others take it with sizzling water or tea earlier than mattress at night time. This simply comes down to non-public choice.

What’s the most effective collagen model for being pregnant?

Each Dr. Lederman and Chapin suggest Wanted Collagen Protein Powder. “I like Wanted Collagen for being pregnant or outdoors of being pregnant—hydrolyzed powder is good as a result of the collagen is damaged down into easy-to-digest peptides,” says Chapin. “It’s additionally flavorless and dissolves pretty simply into liquids or will be added to most strong meals recipes with out altering the chemistry.”

Here is a listing of different manufacturers to search for:

Are there any particular advantages of taking collagen whereas pregnant?

“There are advantages to taking collagen whereas pregnant as your physique is increasing and the elasticity of your pores and skin is in a continuing state of duress,” says Tracy Lockwood Beckerman, RD, a registered dietitian and creator of The Higher Interval Meals Resolution. “It helps help pores and skin integrity by offering it with a lift of amino acids.”

Different attainable advantages of taking collagen whereas pregnant embody the next:

• Lowered morning illness: Collagen is bland, simple to digest, and should assist alleviate nausea within the first trimester. It’s ultimate “if you’re attempting to interrupt the vicious cycle of starvation into hypoglycemia into nausea within the first trimester and wish a bland protein supply to take action,” says Chapin.
• Joint ache aid: Collagen can ease joint ache and enhance flexibility, which is useful because the physique adjustments to make room for a rising child.
• Stronger bones: As your physique nourishes your rising child, collagen could assist help bone density, which is necessary for each mother and child, Dr. Lederman explains.

Whereas these are all potential well being advantages, it is necessary to recollect it isn’t a “miracle complement” or an alternative to a nutritious diet.

Plus, “throughout being pregnant, you need to be additional cautious with the elements you set in your physique, so it could make sense to get a lift of protein from complete meals in your eating regimen first (assume: cheese, nuts, seeds, and beans) relatively than instantly operating to protein powder,” Beckerman provides.

Are there any downsides or unwanted side effects to taking collagen whereas pregnant?

Regardless of the potential advantages, collagen dietary supplements will not be appropriate for everybody, and there are a number of precautions to contemplate.

“In case your physique isn’t used to taking a bovine-based protein complement, for instance, you probably have solely had plant-based protein powders, then you possibly can discover a distinction in digestion and have extra gasoline and bloating,” says Beckerman.

In accordance with Dr. Lederman, different attainable unwanted side effects embody emotions of fullness and potential allergic reactions (particularly with marine collagen) you probably have a historical past of fish allergic reactions, although that is uncommon. There’s additionally a danger of contaminants in some low-quality collagen dietary supplements, so it’s necessary to decide on respected manufacturers (which have third-party certification) and all the time discuss to your physician earlier than taking something new.

The underside line

On the whole, you’ll be able to take collagen whereas pregnant, however test in along with your physician earlier than beginning or persevering with it. Collagen dietary supplements will not be proper for everybody. In case your physician offers the “okay,” utilizing a decrease dose and switching to a product that is third party-certified is greatest. And even higher, you may get collagen by meals as a substitute, like bone broth.