4.8
Stretch Marks: natural remedies and the evidence behind them
Stretch marks are streaks or stripes on the skin caused by rapid stretching during growth, pregnancy, or weight changes.
8 options · 2 graded B · 6 traditional or ungraded
What's the story with your stretch marks?
I'm pregnant or recently postpartum and want to prevent marks or soften new ones
Coconut Oil
Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional useThe one oil an RCT review found helpful in pregnancy
- Why this matches
- If you're pregnant or newly postpartum and want to head off stretch marks, coconut oil is the topical oil that a recent review of randomized trials singled out as actually helping to prevent striae during pregnancy.
- Why try it
- It's a rich, well-tolerated moisturizer that keeps stretching skin supple, and unlike several other popular oils it was the one that showed a preventive signal in controlled pregnancy trials, so it's a sensible daily option while your skin is under tension.
- Dose or use
- Massage a small amount of virgin coconut oil into the belly, hips and breasts once or twice daily throughout the stretching phase.
- Time to results
- Best used preventively throughout pregnancy; skin changes are gradual over weeks to months
- Key study
- Systematic Review (2026, PMID 41988841): Effect of Aromatherapy Oil Applications on Striae Gravidarum: A Systematic Review. Reviewed four RCTs (671 pregnant women); of the oils tested, coconut oil was the one found effective at preventing striae gravidarum, while rose, sesame and sweet almond oils were not.
- Caution
- Patch test first, as coconut oil can feel heavy and may clog pores or trigger breakouts in acne-prone skin. It supports skin but does not guarantee you'll avoid stretch marks, which are strongly influenced by genetics.
Olive Oil (Zaytoon)
Supported by smaller clinical studies (Evidence grade B · No traditional record)RCT tested in pregnant women
- Why this matches
- Clinical research specifically studied olive oil applied topically in first-time pregnant women to address stretch marks during pregnancy.
- Why try it
- Its rich fatty acid profile is thought to support skin elasticity and hydration when massaged into stretching skin.
- Dose or use
- Massage a small amount onto affected areas once or twice daily.
- Time to results
- Typically 4–12 weeks
- Key study
- RCT (2022, PMID 34559686): Effects of Olive Oil on Striae Gravidarum in Primiparous Women: A Randomized Controlled Clinical Study.
- Caution
- Patch test first if you have sensitive or acne-prone skin.
Gotu Kola Extract (Topical)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleActive in classic striae-prevention creams
- Why this matches
- If you're pregnant or newly postpartum, this is the botanical behind the striae-prevention creams designed for exactly this window, meant to support the skin as it stretches.
- Why try it
- Gotu kola (Centella asiatica) is traditionally used and studied to encourage fibroblast collagen production and dermal repair, which is why it appears in creams aimed at softening or preventing stretch marks.
- Dose or use
- Massage a thin layer of a Centella-based cream or extract into the belly, hips and breasts once or twice daily.
- Time to results
- Typically 8-12 weeks of consistent daily use
- Key study
- Traditionally used and included in Centella-based striae-prevention creams; no controlled trial for this specific product is cited here, so treat the benefit as supportive rather than proven.
- Caution
- Do a small patch test first; if you're pregnant, check with your midwife or doctor before starting any new topical.
Vitamin C Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleRequired cofactor for collagen synthesis
- Why this matches
- Fresh marks are still remodeling, and that repair depends on new collagen; if your vitamin C is low, your skin can't rebuild it well.
- Why try it
- Vitamin C is an obligatory cofactor for the enzymes that build and cross-link collagen, so an adequate level gives newly stretched skin what it needs to firm and fade marks.
- Dose or use
- Eat vitamin C-rich foods daily (citrus, berries, peppers, kiwi); ask your clinician if testing or a supplement is warranted.
- Time to results
- Collagen turnover is gradual, over weeks to months
- Key study
- No stretch-mark-specific trial is cited here; this reflects vitamin C's established, required role in collagen synthesis rather than a proven effect on striae.
- Caution
- Very high supplemental doses can cause stomach upset or, in prone people, kidney stones; food-first is safest.
Zinc Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleSupports collagen and skin wound healing
- Why this matches
- As your skin stretches during and after pregnancy, it relies on healthy repair; low zinc can slow that repair and leave marks looking worse.
- Why try it
- Zinc is required for collagen formation, wound healing and skin regeneration, so keeping your level adequate gives stretching skin the raw materials it needs to recover.
- Dose or use
- Ask your clinician whether your zinc level should be checked; if low, correct it through zinc-rich foods (meat, shellfish, seeds) or a supplement they recommend.
- Time to results
- Skin repair improves gradually over weeks to a few months
- Key study
- No stretch-mark-specific trial is cited here; this reflects zinc's established role in collagen formation and wound healing rather than a proven effect on striae.
- Caution
- Don't self-dose high zinc long term, especially in pregnancy; excess zinc can block copper absorption. Confirm dose with your provider.
Mine are fresh and still red or purple — I want to act while they're new
Gotu Kola Extract (Topical)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleActive in classic striae-prevention creams
- Why this matches
- If you're pregnant or newly postpartum, this is the botanical behind the striae-prevention creams designed for exactly this window, meant to support the skin as it stretches.
- Why try it
- Gotu kola (Centella asiatica) is traditionally used and studied to encourage fibroblast collagen production and dermal repair, which is why it appears in creams aimed at softening or preventing stretch marks.
- Dose or use
- Massage a thin layer of a Centella-based cream or extract into the belly, hips and breasts once or twice daily.
- Time to results
- Typically 8-12 weeks of consistent daily use
- Key study
- Traditionally used and included in Centella-based striae-prevention creams; no controlled trial for this specific product is cited here, so treat the benefit as supportive rather than proven.
- Caution
- Do a small patch test first; if you're pregnant, check with your midwife or doctor before starting any new topical.
Rosehip Seed Oil
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staplePopular topical oil for scars and striae
- Why this matches
- While your marks are still fresh and reddish, a nourishing oil worked in daily can help hydrate and support the skin as it settles.
- Why try it
- Rosehip seed oil is rich in linoleic acid and skin-nourishing compounds and is a long-standing choice for scars and stretch marks, valued for hydrating and helping the skin look smoother.
- Dose or use
- Massage a few drops into the marks twice daily, ideally on slightly damp skin to lock in moisture.
- Time to results
- Typically 8-12 weeks of daily use
- Key study
- Traditionally used and studied for scar and skin regeneration; its specific effect on stretch marks has not been confirmed in a controlled trial cited here.
- Caution
- Patch test first; rosehip oil can feel too rich for acne-prone skin and may clog pores in some people.
Vitamin C Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleRequired cofactor for collagen synthesis
- Why this matches
- Fresh marks are still remodeling, and that repair depends on new collagen; if your vitamin C is low, your skin can't rebuild it well.
- Why try it
- Vitamin C is an obligatory cofactor for the enzymes that build and cross-link collagen, so an adequate level gives newly stretched skin what it needs to firm and fade marks.
- Dose or use
- Eat vitamin C-rich foods daily (citrus, berries, peppers, kiwi); ask your clinician if testing or a supplement is warranted.
- Time to results
- Collagen turnover is gradual, over weeks to months
- Key study
- No stretch-mark-specific trial is cited here; this reflects vitamin C's established, required role in collagen synthesis rather than a proven effect on striae.
- Caution
- Very high supplemental doses can cause stomach upset or, in prone people, kidney stones; food-first is safest.
Zinc Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleSupports collagen and skin wound healing
- Why this matches
- As your skin stretches during and after pregnancy, it relies on healthy repair; low zinc can slow that repair and leave marks looking worse.
- Why try it
- Zinc is required for collagen formation, wound healing and skin regeneration, so keeping your level adequate gives stretching skin the raw materials it needs to recover.
- Dose or use
- Ask your clinician whether your zinc level should be checked; if low, correct it through zinc-rich foods (meat, shellfish, seeds) or a supplement they recommend.
- Time to results
- Skin repair improves gradually over weeks to a few months
- Key study
- No stretch-mark-specific trial is cited here; this reflects zinc's established role in collagen formation and wound healing rather than a proven effect on striae.
- Caution
- Don't self-dose high zinc long term, especially in pregnancy; excess zinc can block copper absorption. Confirm dose with your provider.
Mine are older and faded to silvery-white — I want to improve how they look
Retinol (Vitamin A Topical)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleDermatology mainstay for older striae
- Why this matches
- For older, silvery-white marks that resist gentler options, a retinol works deeper by driving skin turnover and collagen over time.
- Why try it
- Topical vitamin A (retinol) increases collagen production and cell turnover, the mechanism dermatologists rely on to gradually improve the texture and look of established stretch marks.
- Dose or use
- Apply a pea-sized amount of a low-strength retinol to the marks at night, a few times weekly to start, building up as tolerated. Use sunscreen by day.
- Time to results
- Typically 12-24 weeks of consistent use
- Key study
- Topical retinoids are a dermatology mainstay for striae; no controlled trial for this specific product is cited here, so treat it as evidence-informed rather than proven for your marks.
- Caution
- Do NOT use if pregnant or breastfeeding. Retinol can cause dryness, redness and peeling and increases sun sensitivity; introduce it slowly.
Rosehip Seed Oil
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staplePopular topical oil for scars and striae
- Why this matches
- While your marks are still fresh and reddish, a nourishing oil worked in daily can help hydrate and support the skin as it settles.
- Why try it
- Rosehip seed oil is rich in linoleic acid and skin-nourishing compounds and is a long-standing choice for scars and stretch marks, valued for hydrating and helping the skin look smoother.
- Dose or use
- Massage a few drops into the marks twice daily, ideally on slightly damp skin to lock in moisture.
- Time to results
- Typically 8-12 weeks of daily use
- Key study
- Traditionally used and studied for scar and skin regeneration; its specific effect on stretch marks has not been confirmed in a controlled trial cited here.
- Caution
- Patch test first; rosehip oil can feel too rich for acne-prone skin and may clog pores in some people.
Copper Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleCofactor for collagen and elastin cross-linking
- Why this matches
- Older, faded marks reflect disrupted elastin and collagen in the deeper skin; copper is the mineral your body uses to knit those fibers back together.
- Why try it
- Copper is the cofactor for lysyl oxidase, the enzyme that cross-links both collagen and elastin, the exact fiber networks that tear to form stretch marks.
- Dose or use
- Ask your clinician about your copper status; if low, correct with copper-rich foods (shellfish, nuts, seeds, dark chocolate) or a supplement they advise.
- Time to results
- Dermal remodeling is slow, over months
- Key study
- No stretch-mark-specific trial is cited here; this reflects copper's established role as the cofactor for collagen and elastin cross-linking rather than a proven effect on striae.
- Caution
- Rarely deficient on a normal diet, and excess copper is toxic; only supplement under guidance, especially if you also take zinc.
What kind of approach would you actually stick with?
A simple, nourishing oil I can massage in every day
Coconut Oil
Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional useThe one oil an RCT review found helpful in pregnancy
- Why this matches
- If you're pregnant or newly postpartum and want to head off stretch marks, coconut oil is the topical oil that a recent review of randomized trials singled out as actually helping to prevent striae during pregnancy.
- Why try it
- It's a rich, well-tolerated moisturizer that keeps stretching skin supple, and unlike several other popular oils it was the one that showed a preventive signal in controlled pregnancy trials, so it's a sensible daily option while your skin is under tension.
- Dose or use
- Massage a small amount of virgin coconut oil into the belly, hips and breasts once or twice daily throughout the stretching phase.
- Time to results
- Best used preventively throughout pregnancy; skin changes are gradual over weeks to months
- Key study
- Systematic Review (2026, PMID 41988841): Effect of Aromatherapy Oil Applications on Striae Gravidarum: A Systematic Review. Reviewed four RCTs (671 pregnant women); of the oils tested, coconut oil was the one found effective at preventing striae gravidarum, while rose, sesame and sweet almond oils were not.
- Caution
- Patch test first, as coconut oil can feel heavy and may clog pores or trigger breakouts in acne-prone skin. It supports skin but does not guarantee you'll avoid stretch marks, which are strongly influenced by genetics.
Olive Oil (Zaytoon)
Supported by smaller clinical studies (Evidence grade B · No traditional record)RCT tested in pregnant women
- Why this matches
- Clinical research specifically studied olive oil applied topically in first-time pregnant women to address stretch marks during pregnancy.
- Why try it
- Its rich fatty acid profile is thought to support skin elasticity and hydration when massaged into stretching skin.
- Dose or use
- Massage a small amount onto affected areas once or twice daily.
- Time to results
- Typically 4–12 weeks
- Key study
- RCT (2022, PMID 34559686): Effects of Olive Oil on Striae Gravidarum in Primiparous Women: A Randomized Controlled Clinical Study.
- Caution
- Patch test first if you have sensitive or acne-prone skin.
Rosehip Seed Oil
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staplePopular topical oil for scars and striae
- Why this matches
- While your marks are still fresh and reddish, a nourishing oil worked in daily can help hydrate and support the skin as it settles.
- Why try it
- Rosehip seed oil is rich in linoleic acid and skin-nourishing compounds and is a long-standing choice for scars and stretch marks, valued for hydrating and helping the skin look smoother.
- Dose or use
- Massage a few drops into the marks twice daily, ideally on slightly damp skin to lock in moisture.
- Time to results
- Typically 8-12 weeks of daily use
- Key study
- Traditionally used and studied for scar and skin regeneration; its specific effect on stretch marks has not been confirmed in a controlled trial cited here.
- Caution
- Patch test first; rosehip oil can feel too rich for acne-prone skin and may clog pores in some people.
A targeted cream or active ingredient that drives skin renewal
Gotu Kola Extract (Topical)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleActive in classic striae-prevention creams
- Why this matches
- If you're pregnant or newly postpartum, this is the botanical behind the striae-prevention creams designed for exactly this window, meant to support the skin as it stretches.
- Why try it
- Gotu kola (Centella asiatica) is traditionally used and studied to encourage fibroblast collagen production and dermal repair, which is why it appears in creams aimed at softening or preventing stretch marks.
- Dose or use
- Massage a thin layer of a Centella-based cream or extract into the belly, hips and breasts once or twice daily.
- Time to results
- Typically 8-12 weeks of consistent daily use
- Key study
- Traditionally used and included in Centella-based striae-prevention creams; no controlled trial for this specific product is cited here, so treat the benefit as supportive rather than proven.
- Caution
- Do a small patch test first; if you're pregnant, check with your midwife or doctor before starting any new topical.
Retinol (Vitamin A Topical)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleDermatology mainstay for older striae
- Why this matches
- For older, silvery-white marks that resist gentler options, a retinol works deeper by driving skin turnover and collagen over time.
- Why try it
- Topical vitamin A (retinol) increases collagen production and cell turnover, the mechanism dermatologists rely on to gradually improve the texture and look of established stretch marks.
- Dose or use
- Apply a pea-sized amount of a low-strength retinol to the marks at night, a few times weekly to start, building up as tolerated. Use sunscreen by day.
- Time to results
- Typically 12-24 weeks of consistent use
- Key study
- Topical retinoids are a dermatology mainstay for striae; no controlled trial for this specific product is cited here, so treat it as evidence-informed rather than proven for your marks.
- Caution
- Do NOT use if pregnant or breastfeeding. Retinol can cause dryness, redness and peeling and increases sun sensitivity; introduce it slowly.
I'd rather work from the inside out — make sure my body has what it needs to rebuild skin
Vitamin C Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleRequired cofactor for collagen synthesis
- Why this matches
- Fresh marks are still remodeling, and that repair depends on new collagen; if your vitamin C is low, your skin can't rebuild it well.
- Why try it
- Vitamin C is an obligatory cofactor for the enzymes that build and cross-link collagen, so an adequate level gives newly stretched skin what it needs to firm and fade marks.
- Dose or use
- Eat vitamin C-rich foods daily (citrus, berries, peppers, kiwi); ask your clinician if testing or a supplement is warranted.
- Time to results
- Collagen turnover is gradual, over weeks to months
- Key study
- No stretch-mark-specific trial is cited here; this reflects vitamin C's established, required role in collagen synthesis rather than a proven effect on striae.
- Caution
- Very high supplemental doses can cause stomach upset or, in prone people, kidney stones; food-first is safest.
Zinc Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleSupports collagen and skin wound healing
- Why this matches
- As your skin stretches during and after pregnancy, it relies on healthy repair; low zinc can slow that repair and leave marks looking worse.
- Why try it
- Zinc is required for collagen formation, wound healing and skin regeneration, so keeping your level adequate gives stretching skin the raw materials it needs to recover.
- Dose or use
- Ask your clinician whether your zinc level should be checked; if low, correct it through zinc-rich foods (meat, shellfish, seeds) or a supplement they recommend.
- Time to results
- Skin repair improves gradually over weeks to a few months
- Key study
- No stretch-mark-specific trial is cited here; this reflects zinc's established role in collagen formation and wound healing rather than a proven effect on striae.
- Caution
- Don't self-dose high zinc long term, especially in pregnancy; excess zinc can block copper absorption. Confirm dose with your provider.
Copper Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleCofactor for collagen and elastin cross-linking
- Why this matches
- Older, faded marks reflect disrupted elastin and collagen in the deeper skin; copper is the mineral your body uses to knit those fibers back together.
- Why try it
- Copper is the cofactor for lysyl oxidase, the enzyme that cross-links both collagen and elastin, the exact fiber networks that tear to form stretch marks.
- Dose or use
- Ask your clinician about your copper status; if low, correct with copper-rich foods (shellfish, nuts, seeds, dark chocolate) or a supplement they advise.
- Time to results
- Dermal remodeling is slow, over months
- Key study
- No stretch-mark-specific trial is cited here; this reflects copper's established role as the cofactor for collagen and elastin cross-linking rather than a proven effect on striae.
- Caution
- Rarely deficient on a normal diet, and excess copper is toxic; only supplement under guidance, especially if you also take zinc.
Evidence grades describe the strength of published research for Stretch Marks, not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.