When you’re expecting, you end up making lots of decisions about what’s best for you and your baby—including what foods to eat, what moisturizer to use, and maybe even what vitamins to take. Some of the things you might’ve used (or eaten or taken) pre-pregnancy might not be the best options anymore. Even something as basic as collagen—a protein our bodies naturally make to keep our skin glowing, joints moving, and gut happy—might have you wondering whether it’s safe for your growing baby.

Many people, pregnant or not, take collagen supplements nowadays. You can find it in pill, powder, cream, or gummy form at most health food stores. (Heck, there’s even a collagen cocktail recipe going around you can whip up! Though we don’t recommend for pregnant people.) The protein is a building block for our connective tissues and is often touted for its “fountain of youth” effects on skin, hair, and nails.

But can you take collagen while pregnant? We talked to a reproductive endocrinologist, midwife, and prenatal RD to find out.

Is it safe to take collagen while pregnant?

The short answer is generally yes, but always ask your doctor first. Research on collagen supplementation during pregnancy is limited, but current evidence suggests it’s generally safe to take under the guidance of your healthcare professional, says Matthew Lederman, MD, a board-certified reproductive endocrinologist and fertility specialist with RMA New York.

“Most studies and reviews emphasize that collagen, especially in the form of hydrolyzed collagen (i.e., collagen peptides), is safe for consumption during pregnancy as long as it’s taken in appropriate amounts,” Dr. Lederman adds.

One May 2020 study in the International Journal of Biological Sciences¹ even suggests collagen might help protect the baby’s immune system, support healthy blood flow, and contribute to developing their connective tissues. But keep in mind, more research is needed to confirm this.

According to Lucy Chapin, NP, CNM, a certified nurse-midwife, collagen should ideally come from whole-food sources like bone broth and slow cooked meats when possible. In fact, certain amino acids in collagen—namely proline and glycine—are in high demand from your body during pregnancy, she adds. “In response to this increased need, it’s actually encouraged to get enough collagen while pregnant,” Chapin says.

Ultimately, if you are leaning toward a supplement, it’s best to chat with your OB/GYN or midwife before trying it (or continuing to take it if it was part of your pre-pregnancy routine). Collagen products, like all vitamins and supplements, are not well-regulated by the FDA, so if you want the safest and highest-quality product, make sure it’s third-party tested (look for a seal on the label, especially one from USP or NSF, or check the product’s website).

What’s the best kind of collagen to take?

If your doctor gives you the green light, experts recommend taking hydrolyzed or marine collagen powders, because they’re easier to digest and absorb. Dr. Lederman also notes that marine collagen may be a better option for people following a pescatarian diet (because many other products contain bovine collagen, which is made from cows).

As far as how much to take? Your doctor can recommend the right dose for you, but the typical range is 2.5 to 15 grams per day, according to a May 2019 study in Nutrients². Dr. Lederman says 10 grams per day is common for general use, but when you’re pregnant, sticking to the lower end—around 5 grams daily—is best, unless told otherwise by your doctor.

You can take collagen at any time of day: Some people mix the powder into their morning smoothie, while others take it with hot water or tea before bed at night. This just comes down to personal preference.

What’s the best collagen brand for pregnancy?

Both Dr. Lederman and Chapin recommendNeeded Collagen Protein Powder. “I love Needed Collagen for pregnancy or outside of pregnancy—hydrolyzed powder is ideal because the collagen is broken down into easy-to-digest peptides,” says Chapin. “It’s also flavorless and dissolves fairly easily into liquids or can be added to most solid food recipes without changing the chemistry.”

Here’s a list of other brands to look for:

Needed Collagen Protein Powder — $47.00

Size: 16 oz

Expert formulated? Yes

Third-party tested? Yes

Pros: 

• 14 g of protein per serving
• Ethically sourced single-ingredient collagen
• Expertly formulated and tested
• Versatile powder form

Cons: 

• Not suitable for plant-based lifestyles

Perelel Cellular Hydration Powder — $55.00

Size: 8.5 oz

With a commitment to women’s health at every stage, Perelel creates clean, targeted solutions designed by OB/GYNs, ensuring that moms get the nourishment they need without any unnecessary additives. Its Cellular Hydration Powder delivers essential hydration while supporting overall cellular health. This mom-approved blend works double-duty with collagen and hyaluronic acid (to support skin elasticity and recovery) while replenishing key electrolytes during pregnancy.

Expert formulated? Yes

Third-party tested? Yes

Pros:

• Formulated with electrolytes to support hydration
• Formulated with collagen and hyaluronic acid to help support skin
• Mango lemonade flavor sweetened with natural monk fruit extract
• Expert formulated
• Third-party tested
• Gluten-Free, Dairy-Free, Soy Free, Non-GMO

Cons: 

• Not suitable for plant-based lifestyles

Biomeology Grass-Fed Prenatal Collagen Peptides — $39.00

Size: 16 oz

With a focus on gut health, Biomeology crafts its products to be gentle and effective, so you and baby get the best benefits without any tummy troubles. This grass-fed collagen is designed to be easy on digestion while helping boost skin elasticity and recovery as your body changes. Scoop it into smoothies, juices, or just a glass of water and enjoy.

Expert formulated? Yes

Third-party tested? Yes

Pros: 

• 10 g of protein per serving
• Expert formulated
• Third-party tested
• Versatile powder form
• Gluten-free and pesticide-free

Cons: 

• Not suitable for plant-based lifestyles

Pink Stork Pregnancy and Breastfeeding Protein Powder — $38.00

Size: 13.4 oz

This protein powder features plant-based ingredients like whey protein for muscle recovery, collagen peptides for skin and hair health, and electrolytes for improved hydration. The rich chocolate truffle flavor tastes great, too.

Expert formulated? No

Third-party tested? Yes

Pros: 

• 20 g of protein per serving
• Formulated with electrolytes to support hydration
• Formulated with whey protein to support muscle recovery
• Third-party tested
• Tasty chocolate flavor
• Gluten-, soy-, and GMO-free

Cons: 

• Unclear how expert-formulated the blend is
• Not suitable for plant-based lifestyles

Are there any specific benefits of taking collagen while pregnant?

“There are benefits to taking collagen while pregnant as your body is expanding and the elasticity of your skin is in a constant state of duress,” saysTracy Lockwood Beckerman, RD, a registered dietitian and author of The Better Period Food Solution. “It helps support skin integrity by providing it with a boost of amino acids.”

Other possible benefits of taking collagen while pregnant include the following: