BEST SUPPLEMENTS & VITAMINS FOR GUT HEALTHĀ 

TABLE OF CONTENTS

BEST SUPPLEMENTS & VITAMINS FOR GUT HEALTHĀ 

TABLE OF CONTENTS

WHAT IS GUT HEALTH?


Gut health refers to the balance of microorganisms in the digestive tract, aiding digestion, nutrient absorption, and immune function. It's about maintaining a harmonious environment in your gut to support overall well-being.

Explore gut health and the fundamentals here.

WHY ARE SUPPLEMENTS & VITAMINS
IMPORTANT FOR GUT HEALTH?

Gut health supplements and vitamins become key players in our digestive system by providing essential nutrients that may be lacking in our diets. They help to fortify the gut lining, promote the growth of beneficial bacteria, and maintain a healthy balance of microflora, which is vital for proper digestion and immune function.

To navigate the best course of action for your gut health, seek guidance from a qualified health professional specializing in gut health. They can help assess your health and tailor a treatment plan that suits your needs effectively.

EXPLORE THE BLOG

7 EASY TIPS FOR GUT HEALTH

Boost your gut healthĀ and seek relief from your symptoms by implementing these 7 easy tips.

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GUT HEALING SUPPLEMENTS


While diet is key for healing the gut, especially with leaky gut, supplements can also help restore digestive health.

Ā 

Ā 

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TIPS FOR BETTER GUT HEALTH


While occasional stomachache can take the color out of a day, excessive stomach and gut health issues that become chronic are a sign of an imbalance in your digestive system.

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GUT-FRIENDLY ROUTINES


How your gut functions plays a huge role in how you feel throughout the day, mentally and physically! Feeling bloated? Your day might not be the greatest.


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WHAT ARE THE SYMPTOMS OF GUT HEALTH IMBALANCE?

Imbalances in gut health can manifest in various ways, including bloating, gas, constipation, diarrhea, fatigue, and mood swings. These symptoms indicate disruptions in the gut microbiome and can lead to more severe health issues if left unaddressed. Gut health vitamins and supplements can support targeting specific concerns in your treatment plan.

5 VITAMINS & MINERALS FOR GUT HEALTH

These five essential gut health vitamins and minerals are crucial for restoring the gut, though countless others may also play vital roles depending on individual needs and health status.Ā 

GUT HEALTH VITAMIN #1:

VITAMIN D

Vitamin D, or calciferol, is a fat-soluble vitamin that the body obtains from dietary sources and sunlight exposure. Specific demographics, such as individuals with darker skin and those over the age of 65, are at a higher risk of deficiency.

This vitamin plays several essential roles in the body, including facilitating calcium absorption in the gut, modulating inflammatory responses, and regulating processes such as cell growth, neuromuscular function, immune function, and glucose metabolism. Low levels of vitamin D have been linked to seasonal affective disorder (SAD), depression, and anxiety.

StatisticsĀ indicate a notable deficiency among the US population, with approximately 42% of adults affected. Furthermore, individuals with darker skin exhibit even higher rates of deficiency, with nearly 63% of Hispanic adults and 82% of African American adults affected.

Optimal levels of 25-hydroxyvitamin D (25-OHD), a marker of vitamin D status, fall within the 60-100 ng/ml range. However, it is advised to initiate supplementation with a prior assessment of individual vitamin D levels.

FOOD SOURCES OF VITAMIN D:

  • Cod liver oil

  • Trout

  • Salmon

  • Mushrooms

  • SardinesĀ 

GUT HEALTH VITAMIN #2:

ZINC

Zinc, classified as an essential mineral, is naturally found in various foods, supplemented in others, and accessible as dietary supplements. It serves as a critical component for the enzymatic activity of numerous processes within the body.

Specifically, zinc contributes to strengthening immune function, facilitating protein and DNA synthesis, and speeding up the healing process for a wound. This makes it significant in supporting gut health, particularly regarding mucosal repair.

FOOD SOURCES OF ZINC:

  • Oysters

  • Beef sirloin

  • Blue crab

  • Pumpkin seeds

  • Lentils

GUT HEALTH VITAMIN #3:

VITAMIN C

Vitamin C, also called L-ascorbic acid, is a type of vitamin that dissolves in water. You can find it in certain foods, like oranges and strawberries, or take it as a supplement. Unlike some animals, our bodies can't make vitamin C independently, so we need to get it from what we eat or take as a supplement.

This gut health vitamin is well-known for being a powerful antioxidant, which means it helps our bodies fight off harmful intruders like viruses and toxins. It's also important for helping our gut heal when it's not feeling well.

However, taking too much vitamin C can result in diarrhea, so working with a professional to find the best balance for your body is key!

FOOD SOURCES OF VITAMIN C:

  • Red pepper

  • Orange

  • Kiwi

  • Broccoli

  • Strawberry

GUT HEALTH VITAMIN #4:

MAGNESIUM

Magnesium is a mineral that our bodies have a lot of. It's found naturally in many foods, and sometimes, it's added to other foods or even included in supplements and medicines, like antacids and laxatives. There are seven different types of magnesium, each with its own beneficial uses.

One of the most important things magnesium does is help our muscles relax. And it's not just for muscles - it can also lend a hand with gut health, helping you sleep better, easing mild constipation, and even calming down anxiety.

FOOD SOURCES OF MAGNESIUM:

  • Pumpkin seeds

  • Chia seeds

  • Almonds

  • Spinach

  • Soy milk

GUT HEALTH VITAMIN #5:

VITAMIN A

Vitamin A is a type of vitamin that dissolves in fat and is important for keeping the lining of your gut healthy. You can get vitamin A from foods containing carotenoids, like carrots and sweet potatoes. These carotenoids can be converted into vitamin A in your body easily.

Eating foods rich in carotenoids is a great way to ensure you get enough vitamin A for a healthy gut.

FOOD SOURCES OF VITAMIN A:

  • Beef liver

  • Sweet potato

  • Spinach

  • Carrots

  • Herring

Order supplements through my Fullscript store.

5Ā SUPPLEMENTS FOR GUT HEALTH

Determining the right gut health supplements and vitamins varies significantly from person to person. It depends on identifying what's causing the imbalance and addressing the root cause rather than just treating symptoms.

Common supplements that are often recommended for gut health, such as probiotics, prebiotics, digestive enzymes, L-glutamine, and omega-3 fatty acids, are not required by everyone. Each individual's needs are unique!

GUT HEALTHĀ SUPPLEMENTĀ #1:

PREBIOTICS

Prebiotics nourish the microbiome, stimulating the growth of beneficial bacteria in the gut. These substances, often soluble fibers found in foods like oatmeal, beans, and root vegetables, also encompass plant polyphenols, fats such as polyunsaturated and conjugated linoleic acid (CLA), and human milk oligosaccharides present in breast milk.

Find a list of prebiotic-rich foods here.

ADDITIVES IN PACKAGED FOODS

While there's a surge in prebiotic supplements and their incorporation into packaged foods, it's crucial to approach them cautiously. Some additives like inulin, beta-glucan, xylitol, mannitol, pectin, and various oligosaccharides are being marketed for their health benefits.

RISK CONSIDERATIONS

However, research suggests that supplementing solely with prebiotics, devoid of insoluble fiber, may heighten the risk of liver dysfunction and liver cancer.

Whole Essentials Nutrition advocates for dietary modifications to include various plant-derived foods. Include foods rich in prebiotics, insoluble fibers, and other essential gut health vitamins and minerals rather than relying solely on supplements or packaged foods.

Prebiotics and probiotics often work synergistically, and their combined intake, known as synbiotics, can yield the best results. In such cases where the two are taken together, I recommend considering prebiotics in supplement form.

GUT HEALTHĀ SUPPLEMENT #2:

PROBIOTICS


Probiotics
are living bacteria that make up our microbiome and strengthen our immune system against infections.

These friendly microbes also contribute to synthesizing various essential nutrients, including vitamin K and several B-complex vitamins like biotin, B1, B2, B3, B5, B6, B12, and folic acid, among others. The benefits of probiotics are endless!

We can acquire probiotics naturally from our daily diet, but they are also available in supplement form! A wide array of probiotic supplements are available in the market, each with its unique composition and benefits. Selecting the best probiotic supplement can be challenging.

I think about these things when choosing a probiotic supplement:

  • Brand quality
  • High CFU count ā€“ 15-100 billion colony-forming units CFU is ideal.
  • Strain diversity ā€“ search for a probiotic that has 10+ strains and contains not just probiotics but also SBOs, yeasts, fungi, and algae.
  • Survivability ā€“ look for strains that are heat resistant and can make it to the gut and colonize.
  • Research ā€“ look for strains that support your specific needs.Ā 

Rotate the type and brand of your probiotic supplement every six months for optimal diversity. Try to get your probiotic from a healthcare professional whenever possible. Theyā€™ve done the research and can recommend the best one for you!Ā 

Find a list of probiotic-rich foods here.

GUT HEALTHĀ SUPPLEMENTĀ #3:

DIGESTIVE ENZYMES

If you canā€™t digest and absorb your food, your cells wonā€™t get the nourishment they need to function correctly. Many health issues begin because people arenā€™t fully digesting and/or absorbing their food.Ā 

REASONS FOR POOR DIGESTION

POOR CHEWING + RUSHED EATING

GASTRIC ACID (HCL) INSUFFICIENCY

BILE SALT
INSUFFICIENCY

ENZYME
INSUFFICIENCY

Lack of Dietary Fiber

Hydration

Motility

Anatomical Issues

Digestive enzymes play their role in our digestive system by breaking down our food. Most of these enzymes are produced in the pancreas and generated throughout the digestive tract, starting with amylase in our saliva. Different enzymes are responsible for breaking down fats, carbohydrates, proteins, pectins, and phytic acid.

Ā 

The necessity for a digestive enzyme supplement varies from person to person. Depending on the underlying cause, a healthcare professional might recommend a specific type or blend of digestive enzymes for one client while suggesting a different supplement for another individual.

GUT HEALTHĀ SUPPLEMENT #4:

L-GLUTAMINE

The cells in the small intestine depend on glutamine as their primary fuel for maintenance and repair. L-glutamine is commonly used for clients suffering from Leaky Gut.

Sometimes, a glutamine supplement is used on its own; other times, it's helpful to use it alongside other herbs and gut health vitamins that aid in repairing a leaky gut.

L-glutamine has alkalizing properties in the body and can decrease the incidence of infection. Simultaneously, itā€™ll stimulate the production of immune cells in the gut.

However, too much L-Glutamine can be constipating, which can harm your gut, so work with a professional to find the perfect dosage for you.

GUT HEALTHĀ SUPPLEMENT #5:

ANTI-INFLAMMATORIES

Inflammation arises from cellular or tissue damage, constituting a normal immune response that sometimes spirals out of control.

HERE ARE SOME WAYS TO REDUCE INFLAMMATION AND BRING BACK BALANCE TO THE GUT:

  • Therapeutic diets
    • Elimination of specific foods may be necessary initially to quell inflammation. Avoiding inflammatory foods such as those containing artificial sweeteners, colors, and flavors, as well as preservatives, stabilizers, and gums, along with excessive saturated fat, trans fat, and hydrogenated oils (vegetable oils), can be beneficial.

    • Incorporate anti-inflammatory foods like vegetables, whole fruits (especially berries), nuts, seeds, herbs, spices, coconut products, bone broth, whole grains, sprouts, mushrooms, and legumes, as tolerated.

  • Probiotics
  • Omega-3 fatty acids
  • Gamma-linoleic acids
  • Vitamin D
  • Colostrum
  • Polyphenols
    • These are some of the most potent polyphenol sources:
      • Curcumin from turmeric
      • Resveratrol from red grapes
      • EGCG from green tea
      • Quercetin from maples
      • Onions
      • Dark, green leafy vegetables
      • Tea (green, rooibos, mint)Ā 

5Ā SUPPLEMENTS FOR GUT HEALTH

Determining the right gut health supplements and vitamins varies significantly from person to person. It depends on identifying what's causing the imbalance and addressing the root cause rather than just treating symptoms.

Common supplements that are often recommended for gut health, such as probiotics, prebiotics, digestive enzymes, L-glutamine, and omega-3 fatty acids, are not required by everyone. Each individual's needs are unique!

GUT HEALTHĀ SUPPLEMENTĀ #1:

PREBIOTICS

Prebiotics nourish the microbiome, stimulating the growth of beneficial bacteria in the gut. These substances, often soluble fibers found in foods like oatmeal, beans, and root vegetables, also encompass plant polyphenols, fats such as polyunsaturated and conjugated linoleic acid (CLA), and human milk oligosaccharides present in breast milk.

Find a list of prebiotic-rich foods here.

ADDITIVES IN PACKAGED FOODS

While there's a surge in prebiotic supplements and their incorporation into packaged foods, it's crucial to approach them cautiously. Some additives like inulin, beta-glucan, xylitol, mannitol, pectin, and various oligosaccharides are being marketed for their health benefits.

RISK CONSIDERATIONS

However, research suggests that supplementing solely with prebiotics, devoid of insoluble fiber, may heighten the risk of liver dysfunction and liver cancer.

Whole Essentials Nutrition advocates for dietary modifications to include various plant-derived foods. Include foods rich in prebiotics, insoluble fibers, and other essential gut health vitamins and minerals rather than relying solely on supplements or packaged foods.

Prebiotics and probiotics often work synergistically, and their combined intake, known as synbiotics, can yield the best results. In such cases where the two are taken together, I recommend considering prebiotics in supplement form.

GUT HEALTHĀ SUPPLEMENT #2:

PROBIOTICS


Probiotics
are living bacteria that make up our microbiome and strengthen our immune system against infections.

These friendly microbes also contribute to synthesizing various essential nutrients, including vitamin K and several B-complex vitamins like biotin, B1, B2, B3, B5, B6, B12, and folic acid, among others. The benefits of probiotics are endless!

We can acquire probiotics naturally from our daily diet, but they are also available in supplement form! A wide array of probiotic supplements are available in the market, each with its unique composition and benefits. Selecting the best probiotic supplement can be challenging.

I think about these things when choosing a probiotic supplement:

  • Brand quality
  • High CFU count ā€“ 15-100 billion colony-forming units CFU is ideal.
  • Strain diversity ā€“ search for a probiotic that has 10+ strains and contains not just probiotics but also SBOs, yeasts, fungi, and algae.
  • Survivability ā€“ look for strains that are heat resistant and can make it to the gut and colonize.
  • Research ā€“ look for strains that support your specific needs.Ā 

Rotate the type and brand of your probiotic supplement every six months for optimal diversity. Try to get your probiotic from a healthcare professional whenever possible. Theyā€™ve done the research and can recommend the best one for you!Ā 

Find a list of probiotic-rich foods here.

GUT HEALTHĀ SUPPLEMENTĀ #3:

DIGESTIVE ENZYMES

If you canā€™t digest and absorb your food, your cells wonā€™t get the nourishment they need to function correctly. Many health issues begin because people arenā€™t fully digesting and/or absorbing their food.Ā 

REASONS FOR POOR DIGESTION

POOR CHEWING + RUSHED EATING

Lack of Dietary Fiber

GASTRIC ACID (HCL) INSUFFICIENCY

Hydration

BILE SALT
INSUFFICIENCY

Motility

ENZYME
INSUFFICIENCY

Anatomical Issues

Digestive enzymes play their role in our digestive system by breaking down our food. Most of these enzymes are produced in the pancreas and generated throughout the digestive tract, starting with amylase in our saliva. Different enzymes are responsible for breaking down fats, carbohydrates, proteins, pectins, and phytic acid.

The necessity for a digestive enzyme supplement varies from person to person. Depending on the underlying cause, a healthcare professional might recommend a specific type or blend of digestive enzymes for one client while suggesting a different supplement for another individual.

GUT HEALTHĀ SUPPLEMENT #4:

L-GLUTAMINE

The cells in the small intestine depend on glutamine as their primary fuel for maintenance and repair. L-glutamine is commonly used for clients suffering from Leaky Gut.

Sometimes, a glutamine supplement is used on its own; other times, it's helpful to use it alongside other herbs and gut health vitamins that aid in repairing a leaky gut.

L-glutamine has alkalizing properties in the body and can decrease the incidence of infection. Simultaneously, itā€™ll stimulate the production of immune cells in the gut.

However, too much L-Glutamine can be constipating, which can harm your gut, so work with a professional to find the perfect dosage for you.

GUT HEALTHĀ SUPPLEMENT #5:

ANTI-INFLAMMATORIES

Inflammation arises from cellular or tissue damage, constituting a normal immune response that sometimes spirals out of control.

HERE ARE SOME WAYS TO REDUCE INFLAMMATION AND BRING BACK BALANCE TO THE GUT:

  • Therapeutic diets
    • Elimination of specific foods may be necessary initially to quell inflammation. Avoiding inflammatory foods such as those containing artificial sweeteners, colors, and flavors, as well as preservatives, stabilizers, and gums, along with excessive saturated fat, trans fat, and hydrogenated oils (vegetable oils), can be beneficial.

    • Incorporate anti-inflammatory foods like vegetables, whole fruits (especially berries), nuts, seeds, herbs, spices, coconut products, bone broth, whole grains, sprouts, mushrooms, and legumes, as tolerated.

  • Probiotics
  • Omega-3 fatty acids
  • Gamma-linoleic acids
  • Vitamin D
  • Colostrum
  • Polyphenols
    • These are some of the most potent polyphenol sources:
      • Curcumin from turmeric
      • Resveratrol from red grapes
      • EGCG from green tea
      • Quercetin from maples
      • Onions
      • Dark, green leafy vegetables
      • TeaĀ (green, rooibos, mint)Ā Ā 

EXPLORE THE BLOG

SUPPLEMENTS TO PROVIDE SUPPORT WHEN YOU HAVE LEAKY GUT: PART 1



A leaky gut can be an issue for so many people who already have poor digestive health.




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SUPPLEMENTS TO PROVIDE SUPPORT WHEN YOU HAVE LEAKY GUT: PART 2


Leaky gut, or intestinal permeability, has been found in people before they were diagnosed with intestinal diseases.



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SUPPLEMENTS TO PROVIDE SUPPORT WHEN YOU HAVE LEAKY GUT: PART 3


Even if you have increased intestinal permeability, separating the symptoms of intestinal permeability or leaky gut can be challenging from the inflammation that comes before you have a full-blown leaky gut

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PROBIOTICS FOR GUT HEALTH


Our microbiome is a sophisticated collection of living microorganisms, a community of bacteria, AKA microbiota that comprises the total of all microscopic organisms living in your body.

Ā 

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FIBER FOR GUT HEALTH

Fiber, a carbohydrate type, moves through the gastrointestinal tract without being digested. Unlike most carbs that break down into glucose, fiber remains intact. It's naturally abundant in plant-based foods like fruits, vegetables, legumes, nuts, and grains. Fiber is vital in maintaining a healthy digestive system by preventing leaky gut, regulating bowel movements, and promoting colon health. Unfortunately, the average American intake is only around 15 grams per day, so aim to consume 30-35 grams of fiber.

Dietary fiber is categorized into two types: soluble and insoluble. Each offers distinct health benefits. However, both are essential for digestion and whole-body well-being!

SOLUBLE FIBER

Soluble fiber dissolves in water and transforms into a gel, which slows the transportation of food to your intestines during digestion. This form of fiber is beneficial for those who experience regular diarrhea. It also helps lower glucose and cholesterol levels.

FOOD SOURCES OF SOLUBLE FIBER INCLUDE:

  • Oatmeal
  • Chia seeds
  • Nuts
  • Beans
  • Lentils
  • ApplesĀ 
  • BlueberriesĀ 

INSOLUBLE FIBER

Whole, soluble fiber dissolves in water, whereas insoluble fiber does not. Insoluble fiber absorbs fluids and binds to other food particles, aiding in the smooth passage of food through the digestive system and the formation of stools. Digesting insoluble fiber leads to softer, bulkier stools and regular bowel movements, effectively alleviating constipation.

FOOD SOURCES OF INSOLUBLE FIBER INCLUDE:

  • Wheat bran and other wheat products
  • Quinoa
  • Brown Rice
  • Legumes
  • Leafy greens such as kale and arugulaĀ 
  • Almonds & walnuts
  • Seeds
  • Fruits with edible skins like pears, plums and applesĀ 

Most plant foods contain both soluble and insoluble fiber types. There's no need to prioritize one over the other, as our bodies require both!

OTHER WAYS TO IMPROVE GUT HEALTH

In addition to gut health supplements and vitamins, you can make several lifestyle changes to enhance gut health. These include consuming a diverse range of fiber-rich foods, staying hydrated, reducing your intake of processed foods and sugar, and incorporating probiotic-rich foods like yogurt and fermented vegetables into your diet.

Order supplements through my Fullscript store.

HOW STRESS MANAGEMENT CAN
IMPROVE YOUR GUT HEALTH

Stress significantly impacts gut health as it can disrupt the balance of gut bacteria and compromise the integrity of the gut lining. Stress-reducing activities such as meditation, yoga, and deep breathing can help alleviate these effects and promote a healthier gut environment.

Stress significantly impacts gut health as it can disrupt the balance of gut bacteria and compromise the integrity of the gut lining. Stress-reducing activities such as meditation, yoga, and deep breathing can help alleviate these effects and promote a healthier gut environment.

Enhance your understanding of the effects of stress on your health and discover the best stress management techniques by exploring these two blogs:Ā The Effects of Stress on Your HealthĀ &Ā Eight Ways to Reduce Stress & Heal Your Gut.

Enhance your understanding of the effects of stress on your health and discover the best stress management techniques by exploring these two blogs:Ā The Effects of Stress on Your HealthĀ &Ā Eight Ways to Reduce Stress & Heal Your Gut.

EXPLORE THE BLOG

FIBER & GUT HEALTH


Fiber's primary job is to ensure your digestive system is working by preventing leaky gut, regulating bowel movements and maintaining colon health.

Ā 

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NOURISHING YOUR GUT WITH THE HEALING POWER OF FOOD


Let's talk about gut-healthy foods that serve as allies in the quest for gut health.

Ā 

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HOWĀ GUT HEALTH CAN AFFECT YOUR HORMONES

The gut and hormones are intricately connected, with the gut microbiome playing a pivotal role in hormone regulation. Imbalances in gut bacteria can disrupt hormone production and signaling, leading to insulin resistance, thyroid disorders, and reproductive hormone imbalances.

HOWĀ GUT HEALTH CAN AFFECT YOUR SLEEP

Gut health can influence sleep quality and duration by impacting neurotransmitters like serotonin and melatonin, which regulate sleep-wake cycles. An unhealthy gut can disrupt these neurotransmitter levels, leading to insomnia, restless sleep, and poor sleep quality.

Read more about gut-friendly routines, including good sleep hygiene, here.

Order supplements through my Fullscript store.

CONCLUSION AND KEY TAKEAWAYS

Maintaining good gut health is essential for overall health and well-being. You can improve digestion, boost immune function, and enhance overall vitality by incorporating supplements, vitamins, and lifestyle changes that support a healthy gut microbiome. Paying attention to gut health can have far-reaching benefits, impacting everything from hormone balance to sleep quality, ultimately contributing to a happier and healthier life.

EXPLORE THE BLOG

DEEP DIVE INTO THERAPEUTIC DIETS


Letā€™s explore the core principles shared by effective therapeutic diets and shed light on some popular approaches that have shown promising results.

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RESTORING YOUR GUT MICROBIOME WITH FOOD


Find out about foods that RESTORE gut health so you can stay healthy and live your best life!


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EIGHT WAYS TO REDUCE STRESS & HEAL YOUR GUT


Itā€™s no surprise that in todayā€™s world of stressful schedules, workloads, and pandemic that your digestive system will end up paying the price.

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