Taking collagen peptides during pregnancy is an up and coming topic in nutrition and research is in the early stages. There is however, enough information to make some general recommendations. Read on to learn more about collagen peptides during pregnancy.

What are Collagen Peptides?

Collagen peptides are natural health products that will dissolve in hot or cold liquids (1). They are a protein supplement that comes from cow, pig, or fish sources (1). Collagen peptides are also referred to as Hydrolyzed Collagen. They are usually flavourless and courless, but can now be found in a variety of flavours.

Sources of Collagen Peptides

• • Bovine – Cow
  • Porcine – Pig
  • Marine – Fish 
  • Alternative – Eggs (1).

Taking Collagen Peptides During Pregnancy

Your body naturally produces collagen to form connective tissues such as skin, ligaments, tendons, and bones (2). This is especially important during pregnancy as your skin stretches to make room for your baby. 

It is recommended that people who are pregnant consume 75 – 100g of protein per day (3). Taking collagen peptides during pregnancy can allow you to meet your daily protein needs. This can be especially helpful when you are feeling nauseous, as they come in a tasteless powder that dissolves in water.

Benefits of Collagen Peptides During Pregnancy

There is not a lot of research in the use of collagen peptides during pregnancy. The information that is available shows some possible benefits. 

Bone Health

Increased protein intake during pregnancy, specifically collagen, can improve a mother’s bone health (4). This can decrease the risk of bone disorders in the future (4). 

Skin Elasticity

Taking collagen peptides during pregnancy can be helpful for increasing skin elasticity and decreasing skin dryness. This can help the skin to stretch to make room for the baby. In addition, it can possibly support an easier postpartum recovery (5).

Hair & Nails

The use of collagen peptides has been shown to increase the strength of hair and nails (1). This is because taking collagen allows your hair and nails to hold more protein, making them stronger (1).  This has not been studied during pregnancy specifically, but the results may be the same for pregnant people. For example, taking collagen peptides during pregnancy may help decrease brittle hair and nails that are often caused by hormonal changes. 

Joint Health

During pregnancy, physical and hormonal changes cause a lot of stress on the joints. Collagen peptide supplements have been shown to improve joint pain in those who are not pregnant (6). It can be thought that consuming collagen peptides during pregnancy can have a similar effect on joint pain.

Consuming Collagen Peptides

Collagen peptides can be consumed in a variety of ways: 

Dissolved in 

• • Cold or hot water 
  • Smoothies 
  • Coffee
  • Juice

Safety Considerations for Collagen Peptides During Pregnancy

Collagen peptides are a relatively new natural health product, with limited research. Therefore, it is recommended to discuss your options with a Registered Dietitian or doctor before including them. Also, collagen peptides may contain allergens such as eggs, fish, or shellfish (1).  This is something that must be taken into consideration if you have an allergy and are thinking about taking collagen peptides.

Final Notes from The Nest

In conclusion, taking collagen peptides during pregnancy increases your protein consumption, allowing you to meet your protein needs. More research is required to determine if it is effective to take collagen peptides during pregnancy for other benefits.  At this time, collagen peptides are considered a safe natural health product to consume while pregnant. If you have any questions regarding the supplement, reach out to one of the Registered Dietitians at The Nest for more information.

References

1. Leon-Lopez A, Morales Penaloza A, Martinez-Juarez VM, Vargas-Torres A, Zeugolis DI,  Aguirre-Alvarez G. Hydrolyzed collagen – sources and applications. Molecules. 2019;24(22):4031. 10.3390/molecules24224031
2. Shi JW, Lai ZZ, Yang HL, Yang SL, Wang CJ, Ao D, et al. Collagen at the maternal-fetal interface in human pregnancy. Int J Biol Sci. 2020;16(12):2220-2234. 10.7150/ijbs.45586
3. Elango R, Ball RO. Protein and amino acid requirements during pregnancy. Adv Nutr. 2016;7(4):839S-8442. 10.3945/an.115.011817
4. Hyde NK, Brennan-Olsen SL, Bennett K, Moloney DJ, Pasco JA. Maternal nutrition during pregnancy: Intake of nutrients important for bone health. Matern Child Health J. 2017;21(4):845-851.10.1007/s10995-016-2178-7.  
5. Liu D, Nikoo M, Boran G, Zhou P, Regenstein JM. Collagen and gelatin. Annu Rev Food Sci Technol. 2015;6(1):527-557. https://doi.org/10.1146/annurev-food-031414-111800
6. Daneault A, Prawitt J, Soule VF, Coxam V, Wittrant Y. Biological effect of hydrolyzed collagen on bone metabolism. Crit Rev Food Sci Nutr. 2017;57(9):1922-1937. 10.1080/10408398.2015.1038377