Ever found yourself wondering, what is collagen, and why does everyone seem to be talking about it? You’re not alone. Collagen is more than just a buzzword—it’s an essential protein that plays a critical role in your body. This ultimate guide breaks down everything you need to know about collagen, its benefits during pregnancy, and answers to your most pressing questions about collagen supplements.
What Is Collagen?
Collagen is the most abundant protein in the human body, accounting for roughly one-third of all proteins. Think of it as the "glue" that holds everything together. It’s a major structural component of the skin and connective tissues, including tendons, cartilage, and ligaments. Collagen also plays a critical role in maintaining healthy joints, bones, hair, nails, and even gut integrity.
What sets collagen apart from other proteins is its unique amino acid composition. It’s especially rich in glycine, proline, and hydroxyproline, which are crucial for its function as a structural protein.
Note: Collagen, while commonly referred to as a "protein," is not a complete protein. This means it lacks one or more essential amino acids that your body cannot produce on its own. While collagen provides vital support for many functions during pregnancy—such as skin elasticity, joint health, and tissue repair—it should complement your intake of other protein-rich foods, not replace them. Aim to include a variety of complete protein sources like eggs, fish, beans, and dairy to meet your full nutritional needs during pregnancy.
For more information about protein requirements during pregnancy, check out resources like the American PregnancyAssociation's guide on protein intake.
Types of Collagen
There are 28 known types of collagen, each specialized for different tissues and functions in the body. However, about 80–90% of the body’s collagen is made up of just three types:
- Type I: Found in skin, bones, tendons, and connective tissues, Type I is the most abundant collagen type.
- Type II: Primarily located in cartilage, including joints, the ends of ribs, and parts of the nose and ears.
- Type III: Found alongside Type I in skin, muscles, and blood vessels, as well as in certain organs like the liver and spleen.
Each type of collagen has a specific role, making it vital to choose the right type of supplement depending on your health goals.
Different Types of Collagen Supplements
Collagen supplements are sourced from the connective tissues of animals, including cows, fish, and chickens. But not all supplements are created equal in terms of quality and .
Here’s a breakdown of the most common forms:
Hydrolyzed Collagen (Collagen Peptides)
Hydrolyzed collagen, or collagen peptides, is collagen broken down into smaller, easily digestible peptides through a process called hydrolysis. This form is tasteless, odorless, and dissolves seamlessly in both hot and cold liquids, making it versatile for daily use in coffee, smoothies, or soups.
Our Needed hydrolyzed Collagen is ethically sourced from the hides of grass-fed, pasture-raised, hormone-free bovines. Take it before, during, after pregnancy — and beyond.
Collagen Capsules
Capsules offer a convenient option for those who prefer not to mix powders into their food or drinks. They’re easy to incorporate into an existing supplement routine but require a lot of consistency to see benefits.
Collagen Gummies
Though convenient, gummies often contain added sugars and fillers. High-quality supplements should be free of unnecessary additives and third-party tested for purity.
Note: Look for collagen supplements derived from grass-fed, pasture-raised cows or wild-caught fish for the best quality and absorption.
How Should I Take Collagen?
While collagen is naturally present in foods like beef, fish, chicken, eggs, and bone broth, supplements are an excellent option for boosting intake, especially during pregnancy. Hydrolyzed collagen powder is a versatile choice—it can be added to smoothies, tea, yogurt, baked goods, or even bone broth to double your collagen intake.
How Much Collagen Should You Take During Pregnancy?
There are no official guidelines for collagen intake during pregnancy. Most collagen powders recommend one scoop (typically 10–20 grams) per day. And providers suggest there is no real benefit in taking more two scoops or more than 30 grams per day.
Can You Take Collagen Postpartum While Breastfeeding?
Yes, collagen supplementation appears to be safe postpartum and while breastfeeding. Research from 2016 showed that collagen supplementation improved protein levels and quality of life for postpartum women without negatively impacting breastfeeding outcomes. However, always consult your doctor or midwife to confirm its safety for your specific needs.
What Are the Benefits of Collagen During Pregnancy?
Collagen is more than just a structural protein—it offers a range of benefits for pregnant women and their growing babies.
Boosting Protein Intake
Pregnant women need significantly more protein—up to 100 grams per day, according to some recommendations. While collagen isn’t a complete protein and should complement, not replace, other protein-rich foods. Collagen peptides do offer an easy way to support some of your protein intake needs, particularly for those struggling with morning sickness or aversions to traditional protein sources.
Supporting Baby’s Development
Collagen is essential for building the baby’s skin, bones, and cartilage. It also provides key amino acids and nutrients like glycine, which plays a role in the baby’s growth and a healthy pregnancy.
Potentially Preventing Stretch Marks
As skin stretches to accommodate a growing baby, it requires elasticity to prevent stretch marks. Collagen has been shown to improve skin elasticity and hydration, making early supplementation a proactive choice.
Supporting Hair Health
The hormonal shifts during pregnancy can lead to dry, brittle hair or even hair loss. Collagen, rich in proline (a key component of keratin), may help maintain hair strength and shine, though more research is needed.
Relieving Joint Pain
Pregnancy places extra stress on joints, particularly as ligaments loosen under the influence of the hormone relaxin. Collagen may help support joint health alleviating some pregnancy-related aches and pains.
Combating Morning Sickness
Collagen’s amino acids and protein content can help stabilize blood sugar levels, reducing nausea. A small smoothie with collagen and healthy fats can make a significant difference in managing morning sickness.
Bottom Line
Collagen is a powerhouse protein that offers a range of benefits, from supporting skin elasticity to bolstering joint health and aiding in baby’s development. While food sources like bone broth and eggs provide natural collagen, supplementation offers a convenient way to meet increased needs during pregnancy and postpartum.
Always prioritize high-quality collagen products and consult with your healthcare provider before starting a supplement. With the right approach, collagen can be a valuable addition to your prenatal or postpartum wellness routine.
