Best Practices for Preventing Pregnancy Stretch Marks

Stretch marks those thin, streaky lines that can appear on your belly, thighs, or breasts are a completely normal part of pregnancy. In fact, studies show that 50% to 90% of pregnant people will develop them. But while you may not be able to prevent stretch marks entirely, there are several ways to support your skin’s elasticity and reduce your chances of developing them during pregnancy.

Here’s what experts recommend for maintaining healthy, resilient skin as your body changes.

1. Stay Hydrated

Hydration isn’t just important for your baby it helps your skin, too. Well-hydrated skin is more elastic and less likely to tear as it stretches.

• Aim for at least 72 ounces of water per day or more if you're active or pregnant during warmer months.

• Keep a reusable water bottle nearby as a reminder to sip throughout the day.

2. Eat Skin-Supportive Foods

What you eat can directly affect how your skin performs under pressure (literally). Prioritize a diet that includes:

• Vitamin C: Boosts collagen production. Find it in citrus fruits, broccoli, bell peppers, and strawberries.

• Vitamin D: Low levels may increase stretch mark risk. Good sources include salmon, tuna, fortified soy milk, and egg yolks.

• Omega-3 fatty acids: Found in chia seeds, flaxseeds, walnuts, and fatty fish like salmon these healthy fats support skin flexibility.

• Zinc: Essential for skin repair and wound healing. Look for it in nuts, legumes, and whole grains.

3. Practice Pregnancy-Safe Exercise

Gaining weight slowly and steadily during pregnancy can help minimize the strain on your skin.

Try exercises approved for pregnancy, such as:

• Prenatal yoga or Pilates

• Swimming

• Walking

• Stationary biking

Staying active supports circulation and helps manage weight gain within healthy guidelines.

4. Moisturize Daily

While no lotion can guarantee prevention, moisturized skin is more supple and less likely to tear.

• Apply moisturizer to stretch-prone areas belly, breasts, hips, thighs at least once daily.

• Look for ingredients like shea butter, almond oil, cocoa butter, or hyaluronic acid.

• Consistency matters more than the brand choose what feels good on your skin and stick with it.

5. Gently Massage Your Skin

Massaging your skin with oil may boost circulation and improve product absorption. One study showed that daily almond oil massage lowered the risk of developing stretch marks compared to those who used oil alone.

• Use light, circular motions to massage areas where skin is expanding.

• Always perform patch tests first, especially if you're prone to sensitivity.

6. Be Cautious With Product Claims

Despite marketing hype, there’s little evidence that over-the-counter creams prevent stretch marks. A 2021 review found no consistent proof that any topical product works across all skin types.

That said, a moisturizer can still reduce itchiness and improve your skin’s overall appearance even if it doesn’t completely prevent marks.

7. Dry Brush (With Caution)

Dry brushing involves using a stiff, dry brush to gently exfoliate the skin. It may boost circulation and exfoliate dead cells, but there's no conclusive evidence it prevents stretch marks.

• If you're considering dry brushing, talk to your provider first especially if your skin is sensitive or prone to irritation.

8. Get Safe Sun Exposure

Vitamin D from sunlight supports skin health, but UV damage can actually worsen skin elasticity and darken existing stretch marks.

• Aim for short periods of sun exposure while wearing broad-spectrum SPF.

• Use protective clothing like hats or long sleeves if you’ll be outdoors for extended periods.

Why Stretch Marks Happen During Pregnancy

Stretch marks form when skin stretches too quickly, causing collagen and elastin fibers to break. As the skin heals, scars appear in the form of streaks typically red, purple, or dark brown at first, then fading to silver or white over time.

Hormonal changes in pregnancy also make skin more elastic and prone to tearing. Risk factors include:

• Rapid or excessive weight gain

• Family history of stretch marks

• Use of corticosteroids

• Certain medical conditions like PCOS or Cushing’s syndrome

The American College of Obstetricians and Gynecologists (ACOG) recommends gaining about 25 to 35 pounds during pregnancy, depending on your pre-pregnancy weight. Speak to your healthcare provider about what’s right for your body.

Medical Treatments for Stretch Marks (Postpartum)

If you do develop stretch marks, rest assured many fade with time. But if they bother you, some treatments may help reduce their appearance:

• Hyaluronic acid: Helps plump and hydrate the skin

• Laser therapy: Stimulates collagen repair and fades dark lines

• Microdermabrasion: Exfoliates top layers of skin

• Tretinoin (prescription): A vitamin A–based cream that may improve new stretch marks

Note: Many of these treatments are not safe during pregnancy or breastfeeding, so always check with your provider before trying anything new.

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