Pregnancy brings many changes to your body, and for many expectant mothers, stretch marks are a common concern. These visible lines on the skin affect up to 90% of pregnant women, typically appearing on the abdomen, breasts, thighs, and hips. While completely preventing stretch marks isn’t always possible due to genetic factors, there are several effective strategies to minimize their appearance and severity.
In this article:
What Are Pregnancy Stretch Marks?
Stretch marks, or striae gravidarum, occur when your skin stretches rapidly during pregnancy. These stretch marks initially appear as reddish or purplish lines that eventually fade to a lighter color. They form when the dermis (middle layer of skin) tears as it stretches beyond its limits of elasticity.1
Why Do Stretch Marks Appear During Pregnancy?
Several factors contribute to the development of stretch marks during pregnancy:
- Rapid weight gain: The faster your body changes, the more likely stretch marks will develop
- Hormonal changes: Increased cortisol levels can weaken skin elasticity
- Genetics: If your mother had stretch marks during pregnancy, you’re more likely to develop them2
- Hydration levels: Dehydrated skin has less elasticity and is more prone to tearing
10 Effective Ways to Prevent Stretch Marks During Pregnancy
1. Maintain Healthy Weight Gain
One of the most effective ways to prevent stretch marks is to manage your pregnancy weight gain. Follow your doctor’s recommendations for healthy weight gain based on your pre-pregnancy BMI. Generally, a weight gain of 25-35 pounds (11-16 kg) is recommended for women with normal pre-pregnancy weight.3
Pro tip: Focus on gradual weight gain rather than rapid increases, which can stretch your skin too quickly.
2. Stay Hydrated
Proper hydration is crucial for maintaining skin elasticity. Aim to drink at least 8-10 glasses of water daily during pregnancy.
3. Follow a Nutrition-Rich Diet
Consuming foods that support skin health can help prevent stretch marks:
- Vitamin C-rich foods (citrus fruits, strawberries, bell peppers): Essential for collagen production
- Vitamin E (nuts, seeds, avocados): Promotes skin healing and elasticity
- Zinc (lean meats, seafood, legumes): Supports skin repair and regeneration
- Protein (eggs, dairy, lean meats): Provides building blocks for skin tissue
- Omega-3 fatty acids (fatty fish, flaxseeds, walnuts): Maintain skin elasticity
4. Apply Moisturizers Consistently
Regular application of moisturizers can improve skin elasticity and reduce stretch mark formation. Most research suggests, in fact, that applying moisturizer to stretch marks has no effect on their appearance. If you’d still like to give it a try, the American Academy of Dermatology (AAD) recommends gently massaging it into new stretch marks over the course of several weeks. Some options include:
- Cocoa butter: A traditional remedy that keeps skin moisturized
- Shea butter: Rich in vitamins A, E, and F to maintain skin elasticity
- Coconut oil: Contains medium-chain fatty acids that keep skin supple
- Olive oil: Rich in antioxidants and vitamin E
- Specialized pregnancy creams: Formulated specifically for preventing stretch marks
Best practice: Apply moisturizers at least twice daily, focusing on areas most prone to stretch marks.
5. Massage Target Areas
Regular gentle massage of the abdomen, thighs, and breasts can increase blood circulation and skin elasticity. Use natural oils during massage for better results.
6. Exfoliate Weekly
Gentle exfoliation removes dead skin cells and improves circulation, which may help prevent stretch marks. Use a mild natural scrub 1-2 times weekly.
7. Wear Supportive Clothing
Wearing supportive undergarments like a good maternity bra and pregnancy support bands can reduce the stress on your skin as it stretches.
8. Exercise Regularly
Gentle exercise during pregnancy can help:
- Maintain healthy weight gain
- Improve circulation
- Increase skin elasticity
Safe exercises include:
- Swimming
- Prenatal Yoga
- Walking
- Prenatal Pilates
- Light strength training (with doctor’s approval)
9. Consider Topical Treatments
Some over-the-counter products may help prevent stretch marks:
- Retinol-based creams (only after pregnancy and breastfeeding): Promote collagen production
- Hyaluronic acid: Helps skin retain moisture
- Centella asiatica (Gotu kola): May increase collagen production
- Vitamin E oil: Supports skin healing
Important: Always consult your healthcare provider before using any topical treatments during pregnancy.
10. Start Early
Prevention is easier than treatment. Begin your stretch mark prevention routine in the first trimester, before your belly starts expanding significantly.
When to See a Doctor
While stretch marks are usually harmless, consult your doctor if you notice:
- Extremely itchy stretch marks
- Stretch marks that bleed or become painful
- Sudden appearance of many stretch marks
Post-Pregnancy Treatment Options
If you develop stretch marks despite preventive measures, several treatment options are available after pregnancy:
- Laser therapy: Can improve the appearance of stretch marks
- Microdermabrasion: Removes top layer of skin to stimulate new growth
- Retinoid creams: Increase collagen production (safe only after pregnancy and breastfeeding)
- Chemical peels: Remove damaged outer layers of skin
Important Facts About Stretch Marks
Here, we need to clarify an important point:
Q: Applying oils and creams to your belly can prevent stretch marks?
No, they can’t. At most, they can only relieve dry skin, tightness, and itching.
To explain further, skin consists of the epidermis, dermis, and subcutaneous tissue. Any skincare product, regardless of new ingredients or high technology, can only remain on the surface layer of the skin and cannot penetrate to the dermal layer. Unfortunately, stretch marks—those broken fibers—occur precisely in the dermal layer where skincare products cannot reach.
Whether you develop stretch marks varies from person to person:
Some expectant mothers might argue that many people don’t develop stretch marks after applying oils and creams, with photos as evidence.
We want to clarify that those people don’t develop stretch marks not because of oils and creams—even if they applied plain water, they still wouldn’t develop stretch marks.
However, not every expectant mother has this unique physical constitution.
The vast majority of expectant mothers will develop stretch marks. Their formation is related to many factors, such as pre-pregnancy weight, pregnancy weight control, uterine expansion, and more.
Therefore, if you have pregnancy weight gain exceeding recommendations, rapid weight gain in a short period, multiple pregnancies, macrosomia (large baby), or if your mother had stretch marks during pregnancy—the more of these conditions you meet, the greater your likelihood of developing stretch marks.
Remember, while stretch marks are a common part of pregnancy and often unavoidable due to genetic factors, taking preventive measures can minimize their appearance. Every mother’s skin responds differently, so find the combination of techniques that works best for you.
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References
Cleveland Clinic. (2023). “Stretch Marks.” Available at: https://my.clevelandclinic.org/health/diseases/10785-stretch-marks ↩ [online]
Tracy Perez. (2023). “4 Signs You’re More Likely To Get Pregnancy Stretch Marks.” Available at: https://www.parents.com/pregnancy/my-body/changing/signs-you-might-get-stretch-marks-during-pregnancy/ [online]
American College of Obstetricians and Gynecologists. (2022). “Weight Gain During Pregnancy.” Available at: https://www.acog.org/womens-health [online]
Brennan, M., Clarke, M., & Devane, D. (2016). “The use of anti stretch marks’ products by women in pregnancy: a descriptive, cross-sectional survey.” BMC Pregnancy and Childbirth, 16(1), 276. Available at: https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-016-1075-9
