Which supplements are safe during pregnancy?

Collagen supplements are generally considered safe at reasonable doses because collagen is a protein made of amino acids that naturally occur in the body. During pregnancy and breastfeeding, protein and amino acid needs increase, and collagen may help provide additional amino acids that support connective tissues, skin, joints, and overall wellness. However, individuals who are pregnant or breastfeeding should always consult a healthcare professional before starting any supplement. What Is Collagen? Collagen is the most abundant protein in the human body. It forms the structural foundation of many tissues, including: • Skin• Hair and nails• Bones• Cartilage• Tendons and ligaments• Blood vessels• Connective tissue throughout the body Collagen is primarily composed of the amino acids glycine, proline, and hydroxyproline, which help maintain the strength and structure of connective tissues. Research has explored collagen supplementation for several health-related areas, including: • Joint comfort• Skin elasticity and hydration• Osteoarthritis support• Nail strength• Connective tissue health New research is also exploring collagen’s potential role in supporting digestive health and connective tissue repair. Enhanced Collagen provides hydrolyzed collagen peptides that can easily be incorporated into daily routines. Why Protein Needs Increase During Pregnancy and Breastfeeding During pregnancy and breastfeeding, nutritional needs increase significantly due to the demands of fetal development and infant growth. Protein and amino acids play a critical role in supporting: • Fetal tissue growth• Placental development• Breast milk production• Maternal tissue repair Research shows that protein requirements increase during pregnancy, and insufficient intake may negatively affect both maternal and infant health. Because collagen provides amino acids, some individuals choose collagen supplements as an additional protein source. Is Collagen Safe During Pregnancy or Breastfeeding? Direct research on collagen supplementation during pregnancy or breastfeeding is limited because clinical trials involving pregnant individuals are generally restricted. However, collagen itself is a naturally occurring protein found in many animal foods, and the body is already familiar with processing its amino acids. Hydrolyzed collagen supplements are typically well tolerated and easily digested. When choosing a collagen supplement during pregnancy or breastfeeding, it may be helpful to consider the collagen source. For example: • Individuals with seafood allergies should avoid marine collagen• Bovine collagen or other non-marine sources may be preferable alternatives As with any supplement during pregnancy, discussing supplementation with a healthcare professional is recommended. How Collagen May Support the Body During Motherhood Because collagen provides structural amino acids, it may help support several areas that experience increased demand during pregnancy and postpartum recovery. These may include: • Skin elasticity• Connective tissue strength• Joint comfort• Hair and nail health• Overall protein intake Collagen peptides are also highly digestible, making them easy to incorporate into a balanced nutrition plan. How to Take Collagen During Pregnancy or Breastfeeding Collagen supplements are most commonly available in powder form and can be easily added to foods and beverages. Many people add collagen to: • Coffee• Smoothies• Oatmeal• Soups• Baked goods Enhanced Collagen dissolves easily in both hot and cold liquids, making it convenient to include in daily meals. Consistency is generally more important than timing when incorporating collagen into a wellness routine. Final Thoughts Pregnancy and breastfeeding increase the body’s need for protein and amino acids. Collagen supplements provide amino acids that support connective tissues, skin, joints, and overall structural health. While research directly studying collagen during pregnancy is limited, collagen is a naturally occurring protein that the body already uses and processes. For individuals seeking additional protein support during pregnancy or breastfeeding, collagen supplementation may be one option to consider as part of a balanced diet. However, because nutritional needs vary, consulting a healthcare professional before starting any supplement during pregnancy or breastfeeding is essential. Frequently Asked Questions About Collagen During Pregnancy Is collagen safe during pregnancy? Collagen is a protein made of amino acids naturally found in the body. While collagen supplements are generally considered safe at reasonable doses, individuals should consult a healthcare professional before using supplements during pregnancy. Can you take collagen while breastfeeding? Collagen provides amino acids that support connective tissues and overall protein intake. Some individuals choose collagen during breastfeeding, but it is important to discuss supplementation with a healthcare provider. Why might collagen be helpful during pregnancy? Collagen contains amino acids such as glycine and proline that support connective tissue health and overall protein intake during periods when nutritional needs increase. What type of collagen should you avoid during pregnancy? Individuals with fish or seafood allergies should avoid marine collagen and instead consider collagen sourced from bovine or other non-marine sources. References Silvipriya K. et al. Collagen: Animal sources and biomedical application. Journal of Applied Pharmaceutical Science, 2015. Sibilla S. et al. Effects of hydrolyzed collagen on skin properties. Open Nutraceuticals Journal, 2015. Elango R., Ball R.O. Protein and amino acid requirements during pregnancy. Advances in Nutrition, 2016. Choi FD. Oral collagen supplementation: dermatological applications. Journal of Drugs in Dermatology, 2019. Liu X. Dietary supplements for osteoarthritis: systematic review. British Journal of Sports Medicine, 2018. Ruff KJ. Eggshell membrane for osteoarthritis treatment. Clinical Rheumatology, 2009.

It seems that everyone — from celebrities and influencers to everyday people — is sharing their skincare routines on social media, and the obsession with health, wellness, and glowing skin isn’t going anywhere. As a pioneer in natural health, Organika has been creating high-quality, affordable wellness products for over 30 years, making it easy to support your glow from the inside out. Two of the most loved (and most relevant) supplements for a skincare-focused routine are collagen and vitamin C. Collagen’s Role in Skin Care Collagen has been a major focus in wellness and skincare over the past few years — and for good reason. Anyone in their mid-twenties can benefit from collagen supplementation. Natural collagen production begins to decline in our mid-to-late 20s, decreasing by approximately 1% per year. By the age of 40, this decline accelerates significantly. As collagen levels decrease, common signs of aging appear, including wrinkles, dry skin, reduced elasticity, joint stiffness, lower energy levels, and slower recovery from physical activity. Collagen is essential not only for healthy skin, hair, and nails, but also for supporting joint health, muscle recovery, and gut health. This is why many people choose collagen powder and collagen peptides as part of their daily wellness routine. Enhanced Collagen provides Types 1 and 3 collagen sourced from grass-fed bovine, making it a foundational option for skin and joint support. Relax Enhanced Collagen offers collagen support in a specialized format that complements a daily wellness routine. Electrolytes + Enhanced Collagen combines hydration support with collagen peptides for those looking for a convenient, multifunctional option. Vitamin C’s Role in Skin Care Vitamin C is best known for supporting immune health, thanks to its powerful antioxidant role in helping protect the body’s cells. But it is just as important for skin. Your skin naturally holds high concentrations of vitamin C, where it helps drive collagen production and supports the repair process — such as wound healing and the appearance of scars — while also providing antioxidant protection against everyday stressors, including UV exposure. Because of its close relationship with collagen, vitamin C can help support skin firmness, texture, and hydration over time. While fruits and vegetables are excellent sources, many people choose a vitamin C supplement to help keep their intake consistent. Options include: Instant C — convenient effervescent tablets that add vitamin C to your water. Instant C, D, Zinc Immunity Effervescent — combining vitamin C with additional immune-support nutrients. Liposomal Vitamin C — a highly bioavailable form designed for enhanced absorption. Can You Take Collagen and Vitamin C Together? Yes, and it is recommended. Collagen and vitamin C work synergistically. Vitamin C helps stimulate the body’s natural collagen production and supports collagen synthesis. Taking collagen and vitamin C together may support skin health more effectively than taking either one alone. They do not need to be taken at the exact same time to experience benefits — consistency is what matters most. Vitamin C and Collagen Synthesis Research strongly supports the synergy between vitamin C and collagen. Multiple studies have shown that vitamin C increases collagen deposits in the skin by preventing the inactivation of collagen-producing enzymes. Vitamin C has also been linked to improved wound healing, enhanced collagen protein formation, better skin hydration, wrinkle reduction, and improved inflammatory skin conditions. As we age, intake needs for both collagen and vitamin C may increase to support healthy skin and connective tissues. Choosing a Vitamin C and Collagen Supplement When purchasing supplements, quality matters. Look for collagen supplements that are clean, single-ingredient formulas sourced from grass-fed, pasture-raised animals and free from hormones, antibiotics, GMOs, and gluten. Choose vitamin C supplements that are high quality and easily absorbed. High-quality supplements help support optimal absorption, effectiveness, and long-term skin and joint support. Frequently Asked Questions Can vitamin C increase collagen production? Vitamin C plays a key role in collagen synthesis and supports the enzymes responsible for collagen formation. Is it better to take collagen with vitamin C? Yes. Vitamin C supports collagen production, making the two complementary nutrients. When should I take collagen and vitamin C? They can be taken at any time of day. Consistency is more important than timing. At what age should I start taking collagen? Natural collagen production begins to decline in the mid-to-late 20s, which is when many people begin supplementation. References Boyera N, Galey I, Bernard BA. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int J Cosmet Sci. 1998 Jun;20(3):151-8. Rowe DJ, Ko S, Tom XM, Silverstein SJ, Richards DW. Enhanced production of mineralized nodules and collagenous proteins in vitro by calcium ascorbate supplemented with vitamin C metabolites. J Periodontol. 1999 Sep;70(9):992-9. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866. This article has been fact-checked and reviewed by RHNs.

The best magnesium for muscle relaxation is typically magnesium bisglycinate (magnesium glycinate). This form of magnesium is highly absorbable, gentle on digestion, and helps support muscle relaxation by regulating calcium balance in muscle cells. Other forms such as magnesium citrate, magnesium malate, and magnesium chloride may also support muscle function depending on individual needs. How Does Magnesium Help Muscles Relax? Magnesium plays an essential role in the process of muscle contraction and relaxation. Inside muscle cells, magnesium helps regulate calcium levels. Calcium triggers muscle contraction, while magnesium helps the muscle fibers relax. Maintaining adequate magnesium levels may help support: • Reduced muscle cramps• Lower muscle tension• Improved post-exercise recovery• Nervous system balance Because magnesium supports both muscle and nerve function, it is commonly used to help with muscle relaxation, recovery, and overall muscle comfort. Why Is Magnesium Bisglycinate Recommended for Muscle Relaxation? Magnesium bisglycinate is one of the most commonly recommended forms for muscle relaxation due to its high absorbability and calming properties. This form of magnesium is bound to glycine, an amino acid known for promoting relaxation and supporting nervous system function. Because of this, magnesium bisglycinate is often chosen by individuals experiencing: • Muscle tightness• Stress-related tension• Post-workout soreness• Sleep disturbances related to muscle discomfort Magnesium Bisglycinate provides 200 mg of elemental magnesium per capsule and is designed to be gentle on the digestive system compared to other magnesium forms. Relax Enhanced Collagen contains magnesium bisglycinate along with collagen peptides, offering combined support for muscles, joints, hair, skin, and nails. How Do Other Forms of Magnesium Compare? Different magnesium forms can support muscle function in slightly different ways. Magnesium Citrate Magnesium citrate is highly absorbable and may help support muscle relaxation and ease muscle cramps. However, it can sometimes have a mild laxative effect for certain individuals. Magnesium Malate Magnesium malate is often used by people experiencing chronic muscle discomfort or fatigue. Malic acid supports cellular energy production, which may help reduce muscle stiffness and fatigue. Magnesium Chloride Magnesium chloride is often used topically in sprays or bath salts. Because it can be absorbed through the skin, it may help provide localized support for sore or tense muscles. For individuals looking for a broader magnesium formula, 7-In-1 Magnesium combines multiple magnesium forms to support overall magnesium status. How Much Magnesium Should You Take for Muscle Recovery? Several studies have examined magnesium supplementation and exercise recovery. One study found that 350 mg per day of magnesium for 10 days significantly reduced muscle soreness and improved perceived recovery (Reno et al., 2020). Another study observed reduced inflammatory markers and improved recovery with 500 mg per day (Steward et al., 2019). While individual needs vary, many people supplement with 200–400 mg of elemental magnesium daily for muscle support. Magnesium Bisglycinate provides 200 mg per capsule, allowing flexible dosing depending on your routine. When Should You Take Magnesium for Muscle Relaxation? Magnesium can be taken at any time of day. However, many people prefer taking magnesium: • After workouts to support recovery• In the evening to promote relaxation• Before bed to support muscle relaxation and sleep Consistency is generally more important than the exact timing. Why Magnesium Matters for Overall Health Magnesium is involved in hundreds of biochemical processes in the body and plays an essential role in supporting overall health. Magnesium supports: • Muscle and nerve function• Bone health• Cardiovascular health• Stress management• Sleep quality Because magnesium bisglycinate is highly absorbable and gentle on digestion, it is often chosen for long-term daily magnesium support. Magnesium Bisglycinate offers a well-tolerated option for supporting muscle relaxation, stress balance, and recovery. Frequently Asked Questions About Magnesium for Muscle Relaxation What type of magnesium is best for muscle relaxation? Magnesium bisglycinate is commonly considered one of the best forms for muscle relaxation because it is highly absorbable and supports nervous system balance. Does magnesium help with muscle cramps? Yes. Magnesium helps regulate muscle contraction and relaxation, which may help reduce muscle cramps and tension. How much magnesium should you take for muscle recovery? Many people supplement with 200–400 mg of elemental magnesium per day, although needs may vary depending on diet, activity level, and individual health factors. Should you take magnesium before bed? Many individuals take magnesium in the evening because it may help support relaxation and sleep while also promoting muscle recovery.