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 options2 graded B6 traditional or ungraded
B
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The one oil an RCT review found helpful in pregnancy
Why it may be relevant
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.
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.
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.
EvidenceSupported by smaller clinical studies · Recognised traditional useTime to resultsBest used preventively throughout pregnancy; skin changes are gradual over weeks to monthsTraditional useRecognised traditional use
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.
Evidence grade not assigned · Traditional use long-standing
Active in classic striae-prevention creams
Why it may be relevant
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.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8-12 weeks of consistent daily useTraditional useLong-standing traditional staple
Caution: Do a small patch test first; if you're pregnant, check with your midwife or doctor before starting any new topical.
Evidence grade not assigned · Traditional use long-standing
Required cofactor for collagen synthesis
Why it may be relevant
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.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsCollagen turnover is gradual, over weeks to monthsTraditional useLong-standing traditional staple
Caution: Very high supplemental doses can cause stomach upset or, in prone people, kidney stones; food-first is safest.
–
Nutrient gap worth checking
Zinc Deficiency
Evidence grade not assigned · Traditional use long-standing
Supports collagen and skin wound healing
Why it may be relevant
As your skin stretches during and after pregnancy, it relies on healthy repair; low zinc can slow that repair and leave marks looking worse.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsSkin repair improves gradually over weeks to a few monthsTraditional useLong-standing traditional staple
Caution: Don't self-dose high zinc long term, especially in pregnancy; excess zinc can block copper absorption. Confirm dose with your provider.
What kind of approach would you actually stick with?
A simple, nourishing oil I can massage in every day
The one oil an RCT review found helpful in pregnancy
Why it may be relevant
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.
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.
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.
EvidenceSupported by smaller clinical studies · Recognised traditional useTime to resultsBest used preventively throughout pregnancy; skin changes are gradual over weeks to monthsTraditional useRecognised traditional use
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.
Evidence grade not assigned · Traditional use long-standing
Popular topical oil for scars and striae
Why it may be relevant
While your marks are still fresh and reddish, a nourishing oil worked in daily can help hydrate and support the skin as it settles.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8-12 weeks of daily useTraditional useLong-standing traditional staple
Caution: Patch test first; rosehip oil can feel too rich for acne-prone skin and may clog pores in some people.
Evidence grade not assigned · Traditional use long-standing
Active in classic striae-prevention creams
Why it may be relevant
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.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8-12 weeks of consistent daily useTraditional useLong-standing traditional staple
Caution: Do a small patch test first; if you're pregnant, check with your midwife or doctor before starting any new topical.
Evidence grade not assigned · Traditional use long-standing
Popular topical oil for scars and striae
Why it may be relevant
While your marks are still fresh and reddish, a nourishing oil worked in daily can help hydrate and support the skin as it settles.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8-12 weeks of daily useTraditional useLong-standing traditional staple
Caution: Patch test first; rosehip oil can feel too rich for acne-prone skin and may clog pores in some people.
Evidence grade not assigned · Traditional use long-standing
Required cofactor for collagen synthesis
Why it may be relevant
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.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsCollagen turnover is gradual, over weeks to monthsTraditional useLong-standing traditional staple
Caution: Very high supplemental doses can cause stomach upset or, in prone people, kidney stones; food-first is safest.
–
Nutrient gap worth checking
Zinc Deficiency
Evidence grade not assigned · Traditional use long-standing
Supports collagen and skin wound healing
Why it may be relevant
As your skin stretches during and after pregnancy, it relies on healthy repair; low zinc can slow that repair and leave marks looking worse.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsSkin repair improves gradually over weeks to a few monthsTraditional useLong-standing traditional staple
Caution: Don't self-dose high zinc long term, especially in pregnancy; excess zinc can block copper absorption. Confirm dose with your provider.
What's the story with your stretch marks?
Mine are older and faded to silvery-white — I want to improve how they look
–
Nutrient gap worth checking
Copper Deficiency
Evidence grade not assigned · Traditional use long-standing
Cofactor for collagen and elastin cross-linking
Why it may be relevant
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.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsDermal remodeling is slow, over monthsTraditional useLong-standing traditional staple
Caution: Rarely deficient on a normal diet, and excess copper is toxic; only supplement under guidance, especially if you also take zinc.
Evidence grade not assigned · Traditional use long-standing
Dermatology mainstay for older striae
Why it may be relevant
For older, silvery-white marks that resist gentler options, a retinol works deeper by driving skin turnover and collagen over time.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 12-24 weeks of consistent useTraditional useLong-standing traditional staple
Caution: Do NOT use if pregnant or breastfeeding. Retinol can cause dryness, redness and peeling and increases sun sensitivity; introduce it slowly.
Evidence grade not assigned · Traditional use long-standing
Popular topical oil for scars and striae
Why it may be relevant
While your marks are still fresh and reddish, a nourishing oil worked in daily can help hydrate and support the skin as it settles.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8-12 weeks of daily useTraditional useLong-standing traditional staple
Caution: Patch test first; rosehip oil can feel too rich for acne-prone skin and may clog pores in some people.
Evidence grade not assigned · Traditional use long-standing
Active in classic striae-prevention creams
Why it may be relevant
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.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8-12 weeks of consistent daily useTraditional useLong-standing traditional staple
Caution: Do a small patch test first; if you're pregnant, check with your midwife or doctor before starting any new topical.
Evidence grade not assigned · Traditional use long-standing
Dermatology mainstay for older striae
Why it may be relevant
For older, silvery-white marks that resist gentler options, a retinol works deeper by driving skin turnover and collagen over time.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 12-24 weeks of consistent useTraditional useLong-standing traditional staple
Caution: Do NOT use if pregnant or breastfeeding. Retinol can cause dryness, redness and peeling and increases sun sensitivity; introduce it slowly.
What kind of approach would you actually stick with?
I'd rather work from the inside out — make sure my body has what it needs to rebuild skin
–
Nutrient gap worth checking
Copper Deficiency
Evidence grade not assigned · Traditional use long-standing
Cofactor for collagen and elastin cross-linking
Why it may be relevant
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.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsDermal remodeling is slow, over monthsTraditional useLong-standing traditional staple
Caution: Rarely deficient on a normal diet, and excess copper is toxic; only supplement under guidance, especially if you also take zinc.
–
Nutrient gap worth checking
Vitamin C Deficiency
Evidence grade not assigned · Traditional use long-standing
Required cofactor for collagen synthesis
Why it may be relevant
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.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsCollagen turnover is gradual, over weeks to monthsTraditional useLong-standing traditional staple
Caution: Very high supplemental doses can cause stomach upset or, in prone people, kidney stones; food-first is safest.
–
Nutrient gap worth checking
Zinc Deficiency
Evidence grade not assigned · Traditional use long-standing
Supports collagen and skin wound healing
Why it may be relevant
As your skin stretches during and after pregnancy, it relies on healthy repair; low zinc can slow that repair and leave marks looking worse.
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.
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.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsSkin repair improves gradually over weeks to a few monthsTraditional useLong-standing traditional staple
Caution: Don't self-dose high zinc long term, especially in pregnancy; excess zinc can block copper absorption. Confirm dose with your provider.
Evidence grades describe the strength of published research for Stretch Marks, not a promise of results. A higher grade is not a personal recommendation. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.
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