What does collagen help with?

Collagen is not just about supporting your skin, hair, joints and nails. Find out how else it can help you!

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Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki

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What does collagen help with?
21 August, 2024
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Collagen supports health and beauty and there are papers to prove it! The list of collagen's properties is long and increasingly strongly documented by scientific research.

With pharmacist and educator Ilona Krzak, clinical nutritionist Julia Skrajda and cosmetologist Natalia Stępa, we are opening up the treasure trove of benefits that collagen and its supplementation will bring you.

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From this article you will learn:

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  • What are the most important benefits of collagen for the body
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  • Where is collagen most commonly used
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  • Why collagen supplementation is so important
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  • What collagen products are recommended by experts
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See also:

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What is collagen?

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Collagen is an essential protein in the body of humans and animals. It is an important building block of skin, bones, muscles, ligaments, joints, tendons and connective tissue. It accounts for as much as 30% of all proteins in your body. There are as many as 28 types of collagen. The most important of these are type I, II and III collagen.

What collagen helps

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Collagen affects the condition of the skin, joints, bones, hair and nails. In addition, it supports the proper functioning of the digestive and circulatory systems. Collagen helps to control metabolic processes and blood pressure, and also supports immunity.

Collagen is often called the elixir of youth. And this phrase is not without scientific basis. Collagen, among other things, elasticity, strength and regeneration of the skin or joints, builds up the skeletal system, improves immunity, strengthens hair and even takes care of the heartand.

Once you reach the age of 20-25, your body's production of collagen decreases and is not enough to cover all your needs. You can supply it with your diet. Not everyone likes broth, gristle, sardines, giblets or meat jellies, so think about safe and informed supplementation.

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One study shows that oral supplementation of 450 mg of hydrolysed egg membrane for 12 weeks can improve facial skin and strengthen hairand.
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Ilona Krzak.

Ilona Krzak Master of Pharmacy

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Collagen for the skin

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Collagen accounts for up to 80% of the dry weight of your skinand. It is responsible for its structure and mechanical properties. It is responsible for its elasticity and hydration. As collagen diminishes with age, the skin becomes dry, flabby and lacklustre, and wrinkles begin to appear over time.

Collagen for the face

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Using collagen will not stop time, but it can slow it down for you. Studies suggestand that taking collagen supplements improves skin elasticity, helps to offset discolouration and reduces the appearance of wrinkles.

See more:

Collagen for scars

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Collagen speeds up the wound healing processand, increases elasticity and smooths skin, and improves skin texture. All of this supports the reduction of scars.

Collagen is worth using primarily in two ways:

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  • creams and cheeses with collagen to apply directly to the skin,
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  • collagen supplements,
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  • injections with collagen,
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Note

None of these methods will eliminate scars 100%, although injections are the most effective. Supplementation additionally supports the body's natural collagen synthesis.

If your scars are caused by trauma or surgery, see a doctor and choose the appropriate treatment methods, such as laser therapy, micro-puncture, chemical peel or surgical scar removal.

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Remember also to consult a physiotherapist. He or she will show you how to effectively mobilise the scar to avoid adhesions, which can adversely affect the functioning of the tissue.
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Ilona Krzak.

Ilona Krzak Master of Pharmacy

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Collagen for acne

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About 8% of teenagers worldwide struggle with acne. One in two adults have similar problems, and up to 12% of women and 3% of men over the age of 25 qualify for clinical treatment. 

Collagen will not cure acne. However, collagen products can be your ally in dealing with problematic skin - they promote skin regeneration and collagen production in the body.

Collagen helps hydrate the skin, and research suggests it can help treat acne scarsand.

See also:

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Collagen for stretch marks

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When started early enough, collagen supplementation can effectively prevent or reduce the appearance of stretch marks. Systematic intake of collagen products firms the skin and gives it a radiant glow.

Wondering if collagen creams work on stretch marks? Check out what cosmetologist, Katarzyna Srebr, thinks about them:

 

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Collagen creams only have a superficial effect on the skin. They can improve the elasticity of the epidermis and accelerate the healing of micro-damage. They will not remove stretch marks.
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Catherine Silver.

Katarzyna SrebrCosmetologist

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If you're looking for faster and more effective results, rely on collagen injectionsand.

See also:

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Collagen for cellulite

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Cellulite is a significant problem for almost 90% of women and 10% of men. Collagen supplementation improves skin density, hydrates and firms the skin. This will make cellulite less visible. 

When will you see results?

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A reduction in the appearance of cellulite will occur after about 6 months of collagen supplementation. Better results will be seen by those who are not overweight.
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Ilona Krzak.

Ilona Krzak Master of Pharmacy

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See also:

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Important

The first skin-related effects of supplementation should be visible and noticeable after about 3 months. Choose a product with the highest possible dose of collagen - at least 5000 mg - and remember to use it regularly. Effects will vary with gender, age and lifestyle.

Collagen for joints

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Adequate amounts of collagen (with hyaluronic acid, among others) provide adequate lubrication to your joints. This allows them to function properly, they do not wear out as quickly and you can move freely and without pain.

What exactly does collagen do?

How exactly does collagen work for jointsand?

  • Rebuilds joint cartilage;
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  • Improves joint flexibility and resilience;
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  • Reduces pain - also in osteoarthritis;
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  • Improves mobility and increases joint range of motion;
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Results show that knee pain can be reduced with 10 g (10,000 mg) of collagen supplementation for a minimum of 6 months.
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Ilona Krzak.

Ilona Krzak Master of Pharmacy

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See also:

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Bones

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Collagen is one of the main components of your bones. It gives them the right structure, density and helps provide hardness. Collagen production declines with age, so the risk of fractures and, over time, even osteoporosis increases - especially in menopausal women and those using glucocorticosteroids.

Collagen supplementation is a good way of helping to improve your bones.

Collagen supplementation can help slow down bone degradation. Some studies have shown that people taking collagen for at least 12 months had up to 7% better bone densityand.

See also:

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Hair collagen

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Collagen supports hair health on several levelsand:

  • helps rebuild and strengthen hair structure;
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  • prevents damage;
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  • increases hair density and thickness;
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  • prevents thinning and hair loss;
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  • delays the greying of hair;
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Collagen can be applied directly to the skin and hair (e.g. in the form of a mask or conditioner) or you can act from within, i.e. by taking collagen supplements (to drink, in tablets, in liquids).

Your hair may also be weak and damaged as a result of inadequate care - curling irons and straighteners don't help matters. If it's in really poor condition, regenerate and strengthen it with a collagen treatment at your hairdresser. You'll feel the effects after the first visit.

See also:

Collagen for nails

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Collagen is an essential protein for nail health. collagen peptides - particularly fish collagen type III - may be particularly important. Proper supplementation promotes proper nail plate growth, which reduces nail fragilityand.

See also:

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Collagen for immunity

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We write so much about skin, joints, hair or nails, but did you know that collagen indirectly supports immunity too?

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Provides you with a number of amino acids, including glutamine, which is responsible for a strong immune system. Collagen also helps stimulate the cells responsible for the immune responseand.

Collagen supports the regeneration of the intestinal and gastric mucosa. This is extremely important for your digestion, but also for your immunity. It is in the gut that more than 70% of immune cells are locatedand. And a healthy gut, means healthy immunity.

Collagen for the heart and circulatory system

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With collagen, your blood vessels work as they should - they are flexible and transport blood properly. Collagen deficiency in the long term can result in atherosclerosis, stroke and even heart attack.

One study suggests that taking 16 g (16 000 mg) of collagen daily for six months reduces arterial stiffnessand. Despite the promising results (participants had increased levels of good HDL cholesterol), more research is needed to better understand the role of collagen for heart health.

See also:

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Where is collagen used?

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The properties of collagen are used in many ways to support your health, beauty and well-being. Depending on the type, form, origin or form, collagen has its uses in several areas:

  • cosmetology - creams, body gels, face masks, body lotions, hair and nail conditioners;
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  • medicine - support for wound healing, treatment of skin, bone and joint diseases;
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  • aesthetic medicine - collagen injections, microneedling, laser treatments;
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  • nutritional supplements - you can take them in any form (capsules, tablets, liquids, powder to dissolve).

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Since you already know how much collagen can do for your health and wellbeing, check out the best products to use.

Choice criteria

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We have selected our suggestions based on the following criteria:

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  • Collagen content. Supplementation with between 2.5 and 15 grams of hydrolysed collagen has the best results, according to research.
  • Pure composition. You won't find preservatives or unnecessary fillers in the best collagen supplements.
  • Additional active ingredients. Vitamins and minerals that promote collagen synthesis. That's why you'll find products with vitamin C, among others, which accelerates the absorption and stimulates the body's production of collagen.
  • Testing. Every supplement should be tested in an independent, accredited laboratory.
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  • Origin of collagen. Not everyone reports how and where they source their collagen. Even fewer are concerned about the environment and animal welfare.
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  • Taste. To the unpleasant aftertaste we say emphatically: meh! Here you will see the full criteria.
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Which collagen to choose? What to look out for before buying?

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Facing a serious choice of your collagen supplement, take a look at these aspects:

When choosing collagen, pay attention to whether it is hydrolysate or native collagen. When you're faced with this dilemma, remember that it's best to choose hydrolysate - due to its particle size it shows much better bioavailability.

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Hydrolysed collagen in the form of collagen peptides is only 3-6 kDa, while natural collagen (native) is as much as 285-300 kDa.
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Ilona Krzak.

Ilona Krzak Master of Pharmacy

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Fish collagen hydrolysates are best absorbed because they are closest to human collagen in terms of structure. This makes the risk of an allergic reaction very low.

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It is worthwhile for the supplement to additionally contain vitamin C, hyaluronic acid and glucosamine, which support the absorption of collagen and nullify the effects of free radicals.
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Natalia Stępa.

Natalia Stępacosmetologist

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See also:

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Summary

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  • Collagen is an essential protein in your body.
  • Collagen is an essential protein in your body.
  • Contains as much as 30% of all proteins in the body.
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  • There are 28 types of collagen, the most important of which are types I, II, III and X.
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  • Collagen is an important building block of the skin, bones, muscles, ligaments, joints, tendons or connective and cartilage tissue.
  • Collagen also supports the condition of the hair and nails, as well as the heart and immune system.
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  • It is used in medicine, cosmetology, aesthetic medicine and dietary supplements.
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  • Collagen firms and hydrates the skin, reduces the appearance of cellulite and stretch marks, and smooths wrinkles.
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  • The best results for joint health come from collagen injections.
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  • Our body produces collagen on its own, but as we age, this ability diminishes, so you need to provide it in your diet and supplements.
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FAQ

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. How much collagen to take per day? .

Research says a collagen dose of 2.5 to 15 grams per day is effective. 

The dose of collagen depends on the goal you want to achieve with supplementation. 

If you want to improve the appearance of your skin or hair, a dose of 2.5 to 5 grams per day is suggested. For joint health, a dose of 10 to 15 grams per day is recommended.

For joint health, a dose of 10 to 15 grams per day is recommended.

Follow the recommendations of the manufacturer and your doctor, dietician or pharmacist.

See also:

. Are there any contraindications to the use of collagen? .

The most important contraindications to collagen use are mainly allergies and hypersensitivities, kidney disease, problems with the liver and digestive system, interactions with certain medications and autoimmune disorders.

See more: Contraindications to the use of collagen

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. What destroys collagen in the body .

Collagen in the body is destroyed primarily by age. In addition, it is negatively affected by oxidative stress, vitamin and mineral deficiencies, smoking, lack of physical activity, too much sugar in the diet and sunlight.

See also: What destroys collagen in the body

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. Is it worth drinking collagen? .

Collagen is a valuable protein that affects your health and beauty. Drinking collagen is one of the most convenient forms of taking collagen - especially if you don't like taking pills. It also tends to have higher doses of active ingredients than those in tablets or capsules. 

See also, what the effects of drinking collagen are.

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. What is collagen in? .

The best sources of collagen in the diet are mainly:

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  • beef or pork bone broth,
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  • cicken feet,
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  • sardines,
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  • gelatin,
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  • seafood,
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  • meat and cartilage,
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  • meat jellies,
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See also: Collagen - 47 facts you didn't know 

. When to drink collagen - morning or evening? .

If you're wondering what time of day to take collagen, there are no scientific studies or indications as to when to drink collagen. Simply put: drink collagen when you want to. Just do it regularly - the first effects of supplementation will come after about 3 months. During the night, intensive regenerative processes take place, including collagen synthesis. "During this time, the amount of collagen produced is even about 20% higher than during the day," admits Ilona Krzak.

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See also: When to drink collagen? Before or after a meal? What about with a workout?

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. What are the symptoms of excess collagen in the body? .

Developing an excess of collagen is very difficult. Possible symptoms can mainly include digestive problems (diarrhoea, flatulence) and thickening of the skin.

To get rid of them, reducing the dose or discontinuing supplementation is most often sufficient. If even then they persist - see your doctor.

To get rid of them, it is usually sufficient to reduce the dose or stop the supplement.

. At what age to start using collagen? .

There is no clear indication of exactly when to start collagen supplementation. Our body's natural ability to produce collagen declines from the age of 20-25. The earlier you start taking collagen, the better and more visible the results can be.

. Does collagen have an effect on sugar levels? .

The multifaceted effects of collagen and maintaining the overall health of the body, may indirectly affect blood sugar levels. Collagen is a source of amino acids - including arginine and glutamine - important for the pancreas, which regulates sugar levels through insulin.

. What's better for joints - hyaluronic acid or collagen? .

Both hyaluronic acid and collagen are important components of connective tissue and can be beneficial for joint health. Both ingredients help maintain joint flexibility, strength and resilience. 

Hyaluronic acid is a component of joint fluid and collagen is a component of connective tissue and they act on joints in slightly different ways. Their use depends on individual needs. In some cases, a doctor may recommend using both ingredients at the same time for best results.

See also: Collagen for joints

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. Is collagen a simple or complex protein?

Collagen is a complex protein. The structure of collagen consists of three polypeptide chains twisted together to form a triple helix. Each contains approximately 1,000 amino acids with a characteristic peptide sequence that is repeated every third amino acid. A complex protein, not a simple one!

See also: 47 facts about collagen you need to know

. Do collagen injections have side effects? .

Collagen injections are used to fill wrinkles, improve the appearance of the skin and also to treat certain conditions, including osteoarthrosis. Although collagen is safe, as with any treatment, side effects can occur. The most common are hypersensitivity, redness and swelling.

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Sources

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Mateusz Podlecki - Tekst

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Mateusz Podlecki

At Natu.Care, she educates about healthy lifestyles and debunks dangerous myths, contrasting them with the results of the latest scientific research. Additionally, she is interested in new technologies and their impact on health and everyday life.

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Master of Pharmacy

Ilona Bush
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Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki

Bart Turczynski - Redakcja

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Bart Turczynski

Bart Turczynski is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

Ludwik Jelonek - Fact-checking

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Ludwik Jelonek

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

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