Stretch marks form when skin stretches or shrinks faster than its support structure can handle. The collagen and elastin fibers in the deeper layer of skin (the dermis) literally rupture under the strain, and the visible streaks are the scars left behind as the skin heals. You can’t guarantee you’ll never get them, but several strategies meaningfully reduce your risk by keeping skin supple, supporting collagen production, and controlling how fast your body changes shape.
Why Some People Get Them and Others Don’t
Genetics play a significant role. Research has linked stretch mark susceptibility to variations in the genes responsible for elastic microfibrils, the tiny structural threads that give skin its snap-back ability. If your mother or sister developed stretch marks during pregnancy, your odds are higher. That doesn’t mean prevention is pointless, but it does explain why two people can gain the same amount of weight at the same speed and end up with very different skin.
Beyond genetics, the biggest risk factor is the speed of change. Rapid weight gain during pregnancy, a sudden growth spurt in adolescence, or fast muscle building in the gym all force the dermis to stretch before it can adapt. Hormonal shifts matter too. Cortisol, the stress hormone, weakens elastic fibers when levels stay elevated, which is one reason stretch marks are so common during pregnancy and puberty, when hormonal fluctuations are intense.
Control the Rate of Change
The single most effective prevention strategy is slowing down how fast your body changes size. During pregnancy, that means aiming for steady, gradual weight gain rather than sudden jumps. Your provider will give you a target range based on your starting weight, and staying within it reduces the mechanical stress on your skin. If you’re building muscle, the same principle applies: progressive, moderate gains give your skin time to remodel and keep up.
For anyone gaining weight intentionally or going through a growth phase, think of your skin as a material with a stretch limit. Staying just under that limit lets collagen fibers reorganize and lay down new support. Blowing past it causes tears.
Keep Skin Hydrated Inside and Out
Well-hydrated skin is more elastic and better able to stretch without tearing. This works on two levels: what you put on your skin and what you put in your body.
Topically, moisturizers containing ceramides and hyaluronic acid help the skin barrier hold onto water. These ingredients are safe during pregnancy and effective year-round. The goal isn’t to treat stretch marks after they appear. It’s to keep the dermis pliable so it can handle gradual stretching. If you’re pregnant, starting a twice-daily moisturizing routine in the first trimester gives your skin the longest possible window to stay hydrated as your belly grows.
Internally, drinking enough water supports skin hydration from the inside. There’s no magic number of glasses per day that prevents stretch marks, but chronic mild dehydration makes skin less resilient over time. Pairing adequate water intake with a topical routine covers both sides.
Nutrients That Support Collagen
Your body builds collagen continuously, and it needs specific raw materials to do it well. Vitamin C is the most important. It’s essential for collagen synthesis, and when levels drop too low, the body literally can’t maintain its connective tissue (the extreme version of this is scurvy). You don’t need megadoses. A diet rich in citrus fruits, bell peppers, strawberries, and broccoli provides plenty. The greatest effects on skin health come when vitamin C is combined with vitamin E and zinc, which work together to protect and rebuild the protein fibers in your dermis.
Zinc specifically supports cell division and tissue repair, making it valuable during periods of rapid growth. Good sources include meat, shellfish, legumes, seeds, and nuts. Vitamin E, found in almonds, sunflower seeds, and avocados, acts as an antioxidant that protects existing collagen from breaking down.
Topical vitamin C (in concentrations of 3% to 10%) has been shown to increase collagen production and reduce protein fiber damage in the skin when used consistently for at least 12 weeks. Products containing glycolic acid, vitamin C, or vitamin E are considered safe during pregnancy and can complement your moisturizing routine.
What Doesn’t Work as Well as You’d Think
Cocoa butter is probably the most famous stretch mark remedy, and it’s a fine moisturizer. But clinical studies have repeatedly failed to show that cocoa butter prevents stretch marks any better than a plain moisturizer. The same goes for coconut oil and olive oil. They feel good, they keep skin soft, and there’s nothing wrong with using them. But they don’t have a special anti-stretch-mark property beyond basic hydration. If you enjoy them, use them. Just don’t rely on them as your only strategy.
Retinoids (vitamin A derivatives sold as tretinoin, retinol, or Retin-A) are one of the few ingredients with real evidence for improving the appearance of early stretch marks after they’ve formed. However, they are not safe during pregnancy or breastfeeding, as topical retinoids can affect fetal development. If you’re not pregnant and want to address new, still-red stretch marks, a retinoid product may help. For pregnant people, stick with the safe alternatives: ceramides, hyaluronic acid, vitamin C, and vitamin E.
Timing Matters More Than Product Choice
Starting early is more important than picking the “right” product. Prevention works by maintaining skin elasticity before the dermis is under maximum stress. During pregnancy, that means beginning your routine in the first trimester, well before the belly starts stretching significantly in the second and third trimesters. During a bulking phase or planned weight gain, start before you ramp up calories.
Consistency matters more than intensity. A simple, fragrance-free moisturizer applied twice daily to stretch-prone areas (abdomen, breasts, hips, thighs, upper arms) will do more than an expensive cream used sporadically. The areas most vulnerable are wherever your body stores fat or where skin stretches the most during growth.
A Realistic Prevention Routine
- Morning and evening: Apply a moisturizer with hyaluronic acid or ceramides to your abdomen, hips, thighs, breasts, and any other area prone to stretching.
- Daily diet: Include vitamin C-rich fruits and vegetables, zinc from seeds or legumes, and vitamin E from nuts or avocados.
- Hydration: Drink water consistently throughout the day.
- Weight management: Gain weight at a steady, moderate pace rather than in rapid bursts.
- Optional topical boost: Add a vitamin C serum (3% to 10%) to your routine for additional collagen support.
Even with a perfect routine, some people will still develop stretch marks because of their genetic makeup or hormonal profile. That’s normal. Stretch marks nearly always fade significantly over time, shifting from red or purple to a lighter, less noticeable tone. Prevention reduces their severity and number, even when it can’t eliminate them entirely.