The SIRT diet, or Adele's diet: recipes, reviews, rules and products

A real breakthrough in nutrition! A slim figure, health and a halt to the ageing process. All this is promised by the SIRT diet. It sounds fantastic, but is it possible?

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If the subject of weight loss is close to your heart, you have heard about such wonderful diets many times. So far, we only have studies on yeast, fruit flies and mammals to confirm these claims. And then there's Adele's remarkable transformation. That's why, with nutritionist Kuba Pągowski, we check out whether the SIRT diet is hit or putty.

See also:

• Mediterranean diet
• Diabetic diet
• Digestible diet
• Ketogenic diet
• DASH diet
• Dr Dabrowski's diet
• Healthy breakfast recipes

What is the sirtuin diet about?

The SIRT diet was created by Aiwan Goggins and Glen Matten, who introduced it in 2016 in their book. The diet involves a four-step nutrition programme that relies on sirtuin-rich foods and involves activating them in the body. It aims to activate the genes of slimness and longevity.

In a nutshell, the premise of the diet can be said to involve replacing certain meals with green smoothies that are prepared from the best sources of sirtuins.

What are sirtuins?

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Sirtuins are proteins found in virtually all living organisms - from yeast to humans and other mammals. Among other things, they are responsible for cellular metabolism (i.e. the chemical reactions and energy metabolism necessary for cell function). Recent studies suggest that sirtuins may also have an effect onand:

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• the body's response to oxidative stress,
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• metabolic transformation,
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• shutting down the expression of certain genes,
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• activation of DNA repair mechanisms,
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• anti-cancer effects,
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• slowing the rate of ageing in the body,
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Sounds really great, however, it is worth noting that the functions and mechanisms of action of sirtuins are not fully understood. Most of the studies that scientists are relying on at the moment have been conducted either in vitro or in yeast and animalsand.

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Although sirtuins certainly have potential in the fight against diseases associated with ageing, at present the quality of evidence is clearly insufficient to proclaim a nutritional breakthrough.

Principles of the SIRT diet

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The basic principle of the SIRT diet is to compose meals using 20 foods that, according to the authors, are the best sources and activators of sirtuins. However, the matter is not so simple.

Research shows that sirtuins are best activated with calorie restriction. According to various sources, we are talking about a 20-50% cut in dietary kilocaloriesand. Therefore, the authors diet have divided it into four stages, with the initial two involving a significant calorie reduction in meals.

Another distinctive feature of this diet is the replacement of some meals with sirtuin shakes. This is such a more green name for green vegetable smoothies.

What foods should be eliminated from the diet? The diet's authors recommend getting rid of white flour products (bread, pasta), sweets and processed foods (to fast food, chips, finger foods, etc. we say pa, pa).

Stages of the sirtuin diet

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On the SIRT diet you are likely to feel hunger pangs initially due to the low kcal supply of the diet, but fortunately only for the first few days. For many people, this will be the hardest stage to survive.

See how the diet plan goes:

Stage 1

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Duration: 3 days

What to eat: 1 full meal + 3 green smoothies

Calorie limit: 1000 kcal

In the first stage, sirtfood-based shakes form the basis of your nutrition, supplemented with one normal meal (which should also contain SIRT products). In addition, remember to hydrate - drink water, matcha, green tea.

Step 2

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Duration: 4 days

What you eat: 2 full meals + 2 green smoothies

Calorie limit: 1500 kcal

Steps 1 and 2 take up the first week. Once you've survived it, there's an end to the torturous kilocalorie cutting.

Estage 3.

Stage 3

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Duration: 14 days

What you eat: 3 full meals + 1 green smoothie

Calorie restriction: none, but rather tailored to your calorie requirements

For the next two weeks, you replace at least one meal with a green smoothie. The authors no longer impose a calorie restriction, but in order to continue losing weight, you need to calculate your energy requirements and reduce them accordingly to achieve a calorie deficit.

Step 4

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Duration: as much as you want - preferably permanently

What you eat: what you want - tailored to your individual needs

Calorie restriction: none, but rather tailored to your calorie requirements

After three weeks of being led by the hand, the authors of the diet give you freedom. You can eat as many meals a day as you're comfortable with, and you don't have to replace them with green smoothies (although that's welcome, of course). The only thing you need to be guided by when preparing food for yourself is that it should be prepared with as many of the 20 sirtfoods as possible.

Of course, it probably won't be that simple, because in order to continue losing weight, in practice you will still need to adhere to a calorie deficit (especially if you have a little more than a few&bsp;super sirtfood kilograms to lose).

Super sirtfood

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You already know the diet schedule, now check out these magical 20 products to activate sirtuins in your body. For convenience, I have grouped them in a convenient table. In the column next to it, I have also listed other foods that, although not sirtuino-magic, the authors of the diet also recommend eating them.

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Is the sirtuin diet healthy?

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Good question! And the answer can be boiled down to: it depends.

The SIRT diet certainly has all the qualities to become fashionable: 

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• restrictive calorie restrictions (in the initial stages),
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• the illusion of being able to eat as much as you want (in subsequent phases),
• superfoods.
• superfoods that have some there, indirect basis of action derived from scientific research
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• and, above all, its star - Adele - who is said to have lost as much as 40 kilograms on it.

The singer admits, however, that her metamorphosis wasn't just down to the diet - she added a solid workout to it. I don't want to play with insinuations straight from the gossip portals, but it also seems unlikely that the singer relied solely on the SIRT diet book and didn't have the help of a nutritionist.

Well, let's leave Adele alone and look at the assumptions of the diet itself. And you can see some red flags in them.

Red flags of the SIRT diet

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Firstly, the diet at the initial stage involves restricting caloric supply to 1000 kcal. A healthy caloric deficit used in reduction diets involves limiting calorie supply by an average of 200-500 kcal (in very obese people this may be more)and.

The intricate meanderings of a caloric deficit are explained by an expert:

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A such a small daily kilocalorie supply as 1000 kcal could only work well for people whose caloric requirements are 1500 kcal and less, although it should be noted that they are not usually given a 500 kcal reduction...

But what if your requirement is 3000 or 4000 kcal? For the first three days you'll basically be starving yourself. And for the next four, it won't be much better. 

Too much of a calorie deficit can lead toand:

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• fatigue,
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• concentration problems,
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• hunger attacks,
• stress.
• drawal of energy from muscles,
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Outside of this, the scientific research talking about reducing kilocalorie supply to activate sirtuins assumes supplying the body with essential vitamins and minerals. This can be hard to control at homeand.

Secondly, in the initial stages, rapid weight loss is likely to be mainly due to water loss rather than fat loss. This is the case with all diets with restrictive calorie assumptions.

Thirdly, the assumption that after three weeks you can basically eat as much as you want as long as your meals contain 20 superfoods is, to put it mildly... questionable. By supplying yourself with an excess amount of kilocalories, your body weight will not fall, but will actually increase - even if they come from the world's healthiest foodand.

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Thirdly, although the SIRT diet does eliminate carbohydrates, there are not many of them among the recommended foods. And you need these, and many experts do not at all recommend limiting their intake beyond the norm. Of course, it's worth eliminating the processed ones - such as those from sweets, but... let's be human - we all deserve a cake or a bar from time to time. So-called  comfort food is also part of a balanced dietand.

It cannot be said, however, that the SIRT diet is alone evil. Both the 20 products supposed to activate sirtuins and the other ingredients recommended in it are healthy and certainly worth making a significant part of your menu. However... their consumption is also assumed by other, much healthier and more balanced diets, such as the Mediterranean diet.

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There is nothing wrong with green smoothies either, and drinking them for a second breakfast is a nice idea for a healthy and tasty meal. Plus, they are quick to prepare and easy to take to work or on a trip. In addition to vitamins, micro- and macronutrients, they will also aid hydration.

Will sirtuins really prolong your life and guarantee you the figure of your dreams? Perhaps. It's hard to tell from studies on fruit flies, mice or orangutans. However, it is certainly worth ensuring that vegetables are the basis of your meals - including those mentioned by the authors of the SIRT dietand.

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SIRT diet - effects

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Theoretically, the effects of the SIRT diet, apart from weight loss, are supposed to be: prolongation of life, reduced risk of ailments related to ageing and civilisation diseases, as well as support beauty - healthy, radiant complexion, shiny hair and strong nails.

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However, it's important to remember that if you're on too much of a calorie deficit, it's your hair and nails that will take a hit first.

And how much weight can you lose on the sirtuin diet? It is said that you can lose as much as 12 kilograms in 3 weeks on the SIRT diet, but as you may have guessed, I have not found any studies to confirm this.

Additionally, such a large and rapid weight loss is not at all healthy and can lead to a loss of firmness in the skin, which does not have time to shrink. The correct weight loss should be between 0.5-1 kg per week. Such a loss minimises the risk of yoyo effect and sagging skinand.

The sirtfood diet - nutritionist reviews

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Dietitian Jakub Pągowski says this about the SIRT diet:

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"In my opinion, the SIRT diet - like any other fad diet - is over-hyped and does more harm than good. It doesn't teach healthy eating habits, it relies (in the early stages) on huge restrictions, and ultimately doesn't explain the how, why and what determines healthy fat reduction. By far the better, healthier option is the classic, individual calorie deficit diet, based on as many products as possible."

Clinical nutritionist Aleksandra Cudna-Bartnicka:

"The biggest drawback of this diet is definitely its phase I, which involves taking in less than 1,000 kcal per day. This is a very high caloric restriction, which will actually produce some weight loss results, but it will be mainly water, glycogen and a small amount of body fat.

There is also the need to remember that the diet is not a good one.

It is also important to remember that low calorie diets cause the body to become accustomed to the new low calorie diet and a return to a regular diet may end up with even more excess pounds. 

The SIRT diet without the first phase can, however, have beneficial health effects due to its high antioxidant potential and anti-inflammatory nature."

Clinical nutritionist and personal trainer Marta Kaczorek:

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"I believe that despite its effectiveness in weight loss, the SIRT diet is not a good solution. It is all about severe calorie restriction in its first phase, although the second phase can also be severely calorically deficient.

This can do a lot of harm, especially for people who haven't tested themselves before and don't know what health ceiling they are starting from. However, what I like about this style of eating, is eating a lot of polyphenol-containing foods and as much fresh, unprocessed produce as possible."

The SDS diet is a good way to get a good idea of what you're eating.

SIRT diet - recipes

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Soy pasta with chicken, capers and rocket pesto

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Number of servings: 2

Ingredients:

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• 150 g soya noodles
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• 200 g chicken breast fillet
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• jar of capers
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• 100 g rocket
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• 7 tbsp olive oil
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• 2 cloves of garlic
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• 50 g walnuts
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• 1 tbsp lemon juice
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• Pepper and salt to taste
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Method of preparation:

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Cut the chicken into cubes or strips, season to taste and fry in a tablespoon of olive oil.

Make the pesto.

Make the pesto: put arugula, garlic, walnuts, 6 tbsp olive oil, lemon juice and salt and pepper in a blender. Blend to a fairly smooth paste.

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Cook the pasta according to the recipe on the packet and add to the pan with the chicken. Add the rocket pesto and mix thoroughly. Finally add the capers. Heat the whole thing together for a few minutes.

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Grits with cacao and blueberries

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Number of servings: 1

Ingredients:

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• 60 g buckwheat groats
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• 125 ml soya milk
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• 100 g blueberries
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• 5 g cocoa
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• a few walnuts
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• a teaspoon of honey or sweetener
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• a pinch of salt
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Method of preparation:

Rinse the semolina under running water, place in a saucepan and pour in the milk. Add a pinch of salt and cocoa. Mix thoroughly and cook for 10 minutes. Remove the saucepan from the burner, cover and set aside for a further 10 minutes, until the semolina is soft and has absorbed most of the liquid.

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Finish by adding honey or other sweetener and the fruit.

Chili with tofu and kale

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Number of servings: 2

Ingredients:

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• 100 g tofu
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• 200 g canned sliced tomatoes
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• 100 g kale
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• 1 chilli pepper
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• 1 red onion
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• ½ can red beans
• 100 g canned corn
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• 2 cloves of garlic
• 2 cloves of garlic
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• Olive oil
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• ½ teaspoon sweet pepper
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• ½ teaspoon turmeric
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• ½ teaspoon hot pepper
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• 1 teaspoon honey or cane sugar
• ½ teaspoon romaine cumin
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• Salt and pepper to taste
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Preparation method:

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Dice the tofu, drizzle with olive oil and sprinkle with half the seasoning. Stir to coat the cheese with the marinade. Set aside for about half an hour.

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Remove the tough stems from the kale leaves and blanch them. Slice the chilli peppers into thin strips and the onions into feathers.

Cut the kale leaves and blanch.

Drain the green beans and corn and rinse thoroughly in a sieve.

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Fry the onion, pressed garlic, chilli peppers and tofu in a frying pan. Once the cheese has turned golden, pour the tomatoes into the pan, add the beans and corn and the rest of the seasoning. Simmer for about 15-20 minutes. 2-3 minutes before the end, add the kale leaves and mix thoroughly.

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Serve with buckwheat groats or whole-grain bread.

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See also:

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• Delicious recipes for dishes with collagen
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• Healthy and tasty breakfast ideas

Sirtuin shake recipes

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Green smoothie with orange

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Ingredients:

• 2 oranges
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• 80 g kale
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• 80 g arugula
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Preparation:

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Remove the tough stems from the kale and pour boiling water over it or boil it for 1 minute. Transfer to a blender. Add the peeled orange and arugula. Blend to a smooth paste. Add enough water to make the consistency easy to drink.

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Green smoothie with apple

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Ingredients:

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• 80 g kale
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• 20 g rocket
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• 10 g parsley
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• 2 stalks of celery
• green apple
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• juice of half a lemon
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• a teaspoon of grated fresh ginger root
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Preparation:

Peel the kale from the tough stems and blanch. Remove the seed nest from the apple and cut it into smaller pieces. Transfer all the ingredients to a blender and blitz to a smooth paste, adding enough water to make a smoothie that you can drink comfortably.

Not green.

Not green, but still a sirutin fruit smoothie with collagen

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Ingredients:

• 150 ml soya milk
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• 100 g strawberries
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• 100 g blueberries
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• sachet of Collagen Premium Cocoa
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Preparation:

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Wash the fruit. Remove the stalks from the strawberries and place all the fruit in a blender. Pour in the milk and pour in the cocoa collagen. Blend to a smooth paste.

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Best overall

Natu.Care Collagen Premium 5000 mg, cocoa

5.0

• Collagen content: 5000 mg marine collagen hydrolysate
• .
• Additional active ingredients: vitamin C, low molecular weight hyaluronic acid (and L-theanine and coenzyme Q10 in cocoa flavoured collagen or vitamin A and vitamin E in mango–passion fruit flavoured collagen)
• .
• Form: powder sachets
• .
• Dose: 1 sachet per day
• .
• Sufficient for: 30 days
• .

See price

Product description

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two – Cacao Bloom and Rise&Shine flavours. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild róve bud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Pros and cons

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two – Cacao Bloom and Rise&Shine flavours. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild róve bud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Additional information

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two – Cacao Bloom and Rise&Shine flavours. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild róve bud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

User review

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two – Cacao Bloom and Rise&Shine flavours. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild róve bud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

See also:

.
• Glow drink with collagen
• Collagen cocktail for skin and joints
• Express collagen smoothie
• Delicious collagen cocoa

Summary

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