Collagen Supplements While Breastfeeding - What You Need to Know
Collagen supplements like powders and gummies have exploded in popularity in recent years. The potential benefits for hair, skin, nails and joints have many new moms reaching for collagen products.
But is it safe to take collagen supplements while breastfeeding? This comprehensive guide covers everything you need to know about collagen and breastfeeding.
What Is Collagen?
Collagen is the most abundant protein in the human body, making up around 30% of total protein. It plays a vital structural role and is a major component of connective tissues.
Collagen contains high levels of the amino acids glycine, proline and hydroxyproline. There are at least 16 types of collagen in the body, but around 90% consists of types I, II, and III.
Type I collagen comprises the vast majority and is found in skin, bones, tendons, ligaments, vascular ligature, organs, and teeth. Type II supports cartilage, while type III occurs alongside type I in the skin, blood vessels, and internal organs.
Our bodies produce collagen naturally. Fibroblasts and other cells synthesize collagen from amino acids. But after age 25, collagen production starts declining. By age 40, it drops by around 1% each year.
Smoking, sun exposure, poor diet, and other factors can also deplete collagen levels. Loss of collagen leads to common signs of aging like fine lines, sagging skin, joint discomfort, and brittle nails.
Role of Collagen During Pregnancy & Lactation
Collagen production ramps up significantly during pregnancy. Concentrations of collagen increase steadily in the placenta, amniotic sac and umbilical cord over the course of gestation.
This increased collagen synthesis supports rapid growth of maternal and fetal tissue. It provides structural support for the uterus and breast expansion and helps widen the pelvic region for childbirth.
After birth, collagen remains vital for recovery from delivery stresses and during breastfeeding. It's essential for repairing and strengthening connective tissue in the uterus and pelvic floor.
Collagen also enables the expansion of breast tissue for adequate milk production. Concentrations of collagen in the breast nearly double during lactation.
Why Collagen Supplements Appeal to New Moms
The demands of pregnancy and breastfeeding mean collagen needs skyrocket. Meanwhile, sleep deprivation and limited self-care time may make it harder to get enough collagen-boosting nutrients.
Many new moms look to collagen supplements to help replenish depleted reserves. Collagen powders and gummies promise benefits like:
- Improved skin elasticity to minimize stretch marks
- Thicker, stronger hair and nails
- Hydration for skin and connective tissues
- Joint support from cartilage repair
- Faster postpartum recovery
The convenience of scooping collagen peptides into a morning smoothie or grabbing a few gummies on the go appeals to busy new moms. But safety should be carefully considered before supplementing while breastfeeding.
Is Collagen Safe While Breastfeeding?
So should nursing mothers take collagen supplements? The existing research indicates collagen is likely safe during lactation but there are caveats.
No Direct Evidence of Harm
There are currently no studies examining the effects of supplemental collagen on breastfeeding outcomes. Nor have any harms been reported in breastfed infants whose mothers used collagen.
But the lack of evidence does not necessarily mean additional collagen is beneficial or without risks. Researchers note the need for specific studies in lactating women before conclusions can be drawn.
Source Matters
Collagen supplements are usually derived from bovine, porcine, marine, or egg sources. Collagen peptides made from fish or eggs may be lowest risk since these are foods commonly consumed during breastfeeding.
Some experts recommend avoiding collagen from bovine sources due to theoretical concerns over transmission of viruses or prion proteins. However, no adverse events have been reported.
Dose and Duration
Collagen doses in supplement form far exceed normal dietary intake. There is no established safe upper limit for collagen consumption. Consuming large amounts long-term may have unknown effects.
Shorter-term use of moderate doses based on product recommendations is likely low risk. But limit use to less than 3-6 months to err on the side of caution.
Possible Contaminants
Some collagen supplements have been found to contain contaminants like heavy metals, BPA, pesticides, and illegal drugs. Seek reputable brands that rigorously test ingredients and final products.
Allergies/Intolerances
Babies can develop allergies to proteins passed through breastmilk. Whey, egg, and fish collagen could trigger reactions in infants with sensitivities. Discontinue use if any symptoms develop.
Also avoid collagen supplements if your baby has intolerances to milk proteins, corn, eggs, fish, or other additives that may be present.
Lack of Regulation
The FDA does not regulate supplements like collagen. Seek quality brands that voluntarily follow cGMP standards for manufacturing and labeling accuracy.
Consult your pediatrician if considering collagen supplements while nursing, especially for high-risk infants or those with known allergies.
Top Collagen-Boosting Foods While Breastfeeding
The safest way to increase collagen levels while breastfeeding is through food sources. Aim for a balanced diet with the following collagen-enhancing nutrients:
Vitamin C
Vitamin C is required for collagen synthesis. Citrus fruits, bell peppers, broccoli, strawberries and kiwi offer excellent sources.
Amino Acids
Getting plenty of glycine, proline and arginine from dietary protein helps fuel collagen production. Meat, poultry, seafood, eggs, bone broth and dairy provide amino acids.
Antioxidants
Antioxidants like carotenoids, polyphenols and vitamins A, C and E may help inhibit collagen breakdown. Load up on colorful fruits and veggies.
Zinc & Copper
These minerals are needed for cross-linking collagen fibers. Oysters, nuts, red meat, poultry, beans, and whole grains supply zinc and copper.
Silica
Silica promotes collagen production and may help improve skin elasticity. Whole grains, vegetables, fruits (especially mango), and horsetail herbs provide silica.
Omega-3s
Studies show essential fatty acids like omega-3s support collagen synthesis and skin health. Fatty fish, walnuts, flax and chia seeds provide anti-inflammatory omega-3s.
Gelatin
Gelatin is composed almost entirely of collagen. Consume bone broths, joints, and other collagenous cuts of meat to restore reserves.
Hydration
Drink plenty of fluids, like water and herbal tea, to maintain hydration levels. Dehydration can reduce collagen production.
Other Tips for Improving Collagen Levels Postpartum
Aside from optimal nutrition, the following strategies can also help restore collagen status after pregnancy and during breastfeeding:
Get Adequate Sleep
Aim for 7-9 hours of quality sleep per night. Getting sufficient rest enables optimal collagen synthesis.
Quit Smoking
Smoking causes collagen breakdown and depletion of collagen-building nutrients. Quitting supports healthy collagen levels.
Manage Stress
High cortisol from chronic stress impairs collagen production. Adaptogens, meditation, yoga, and massage can help manage stress.
Supplement Vitamin C
If your diet falls short, a vitamin C supplement ensures you get enough of this critical nutrient for making collagen.
Use Sunscreen
Limit sun exposure and wear SPF 30+. UV radiation degrades collagen in the skin.
Stay Active
Weight-bearing and resistance exercise encourages collagen production to strengthen joints, bones, and muscles.
Consider Postpartum Collagen Supplements
After weaning, collagen supplements may provide an easy way to restore depleted reserves from pregnancy and breastfeeding demands.
The Bottom Line on Collagen and Breastfeeding
Collagen production ramps up during pregnancy and lactation to meet increased structural needs. Nursing mothers may consider collagen supplements to replace depleted levels.
However, collagen likely represents a low risk during breastfeeding but is not completely without concerns. No studies have directly examined the effects on babies.
Focus on getting collagen-boosting nutrients from a balanced diet. Save supplements for after weaning when reserves need replenishing. As always, discuss supplement use with your healthcare provider.
FAQs
Is it safe to take collagen while breastfeeding?
Collagen is likely low risk during breastfeeding but not proven completely safe. There is no direct evidence of harm but a lack of research on effects in infants. Use caution and consult your doctor.
When can I start taking collagen after pregnancy?
It's best to wait until after you have finished breastfeeding your baby to begin collagen supplements. Focus on food sources of collagen until you have weaned.
What are the best collagen supplements for breastfeeding moms?
The safest collagen sources during breastfeeding are food-based, like bone broth, gelatin, eggs, and fish. Avoid bovine or porcine collagen due to potential safety concerns.
Can collagen help with postpartum recovery?
Yes, collagen can support healing and repair of pelvic floor tissues, uterine elasticity, skin health, and replenishing stores drawn down during pregnancy and nursing.
What foods boost collagen production?
Vitamin C, amino acids from protein, zinc, copper, antioxidants, essential fatty acids, gelatin, and plenty of water all support natural collagen synthesis.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment