Everything You Ought To Know About Vitamin D
Everyone of us is aware that for normal functioning of our body, we all need various nutrients in proper proportions each day- they're carbohydrates, proteins, fat, minerals and vitamins. In case, there is deficiency of any of these nutrients, then it leads to diseases.One such vitamin is Vitamin B complex of which, there is a crucial vitamin known as Vitamin B12 or scientifically called as Cobalamin.
Vitamin B12 plays a major role by controlling several factors of the human body. These are necessary for the body to run well and stay healthy. Vitamin B12 is a powerhouse. It helps make DNA, nerve and blood cells, and is crucial for a healthy brain and immune system. Your metabolism wouldn't run smoothly without it. But B12 isn't like other vitamins. It's only found in animal products like eggs, meat, shellfish, and dairy. Up to 15% of people don't get enough B12, and they're more likely to be vegetarians, have celiac disease or other digestion problems, or be an adult over 50. The signs of vitamin B12 deficiency include exhaustion, rapid heartbeat, brain fog, and other symptoms, says a nutritionist.
Vitamin B12 occurs naturally in animal products. So if your diet largely consists of plant-based foods such as fruits, veggies, beans, and soy, you're at risk for deficiency. "Vegetarians who consume eggs and dairy should aim to include at least one source a day from both of these food groups," says a nutritionist. Vegans—who by definition consume no animal products—need to take a supplement or consume vitamin B12–fortified foods, such as breakfast cereal and grains. Other foods fortified with B12 include nondairy milks and meat substitutes, but not all are, so check the label first to make sure.
9 health benefits of vitamin B12, all based on science.
3. May Support Bone Health and Prevent Osteoporosis
Maintaining adequate vitamin B12 levels may support your bone health.
One study in more than 2,500 adults showed that people with a vitamin B12 deficiency also had lower than normal bone mineral density.
Bones with decreased mineral density can become delicate and fragile over time, leading to an increased risk of osteoporosis.
Other studies have also shown a link between low vitamin B12 levels and poor bone health and osteoporosis, especially in women .
Maintaining adequate levels of vitamin B12 may help prevent the risk of age-related macular degeneration.
Researchers believe that supplementing with vitamin B12 may lower homocysteine, a type of amino acid that is found in your bloodstream.
Elevated homocysteine levels have been associated with an increased risk of age-related macular degeneration .
A study involving 5,000 women aged 40 or older concluded that supplementing with vitamin B12, along with folic acid and vitamin B6, may reduce this risk .
The group receiving these supplements for seven years had fewer cases of macular degeneration, compared to the placebo group. The risk of developing any form of the condition was 34% lower, while it was 41% lower for more severe types .
Ultimately, further studies are needed to fully understand vitamin B12’s role in promoting vision health and preventing macular degeneration.
The effect of vitamin B12 on mood is not yet fully understood. However, this vitamin plays a vital role in synthesizing and metabolizing serotonin, a chemical responsible for regulating mood.
Therefore, vitamin B12 deficiency may lead to decreased serotonin production, which may cause a depressed mood.
Studies support the use of vitamin B12 supplements for improving symptoms of depression in people deficient in this vitamin.
One study in people with depression and low vitamin B12 levels found that those who received both antidepressants and vitamin B12 were more likely to show improved depressive symptoms, compared to those treated with antidepressants alone .
Another study discovered that vitamin B12 deficiency was associated with twice the risk of severe depression .
Additionally, high vitamin B12 levels have been linked to better treatment outcomes and an increased probability of recovery from major depressive disorder (MDD) .
Though vitamin B12 supplements may help improve mood and depression in people with a deficiency, research does not currently suggest that they have the same effect in those with normal B12 levels.
The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia.
One study in people with early-stage dementia showed that a combination of vitamin B12 and omega 3 fatty acid supplements slowed mental decline .
Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance. As a result, supplementing with this vitamin may improve memory, even in the absence of a clinically diagnosed deficiency .
More research is needed to make sound conclusions on the effect of vitamin B12 supplements on memory and cognitive function.
All B vitamins play an important role in your body’s energy production, though they don’t necessarily provide energy themselves .
Currently, there is no scientific evidence to suggest that vitamin B12 supplements can boost energy in those with sufficient levels of this vitamin .
Since vitamin B12 is water-soluble, your body cannot store extra amounts. Any excess passes through your body and is eliminated when you urinate .
On the other hand, if you’re significantly deficient in vitamin B12, taking a supplement or increasing your intake will likely improve your energy level .
In fact, one of the most common early signs of vitamin B12 deficiency is fatigue or lack of energy.
If you’re significantly deficient in vitamin B12, your homocysteine levels become elevated.
Studies have shown that vitamin B12 helps decrease homocysteine levels, which may reduce your risk of heart disease .
However, there is currently no scientific evidence to confirm that vitamin B12 supplements are effective in this regard .
Therefore, further research is needed to understand the relationship between vitamin B12 and heart health.
In fact, low vitamin B12 levels can cause various dermatologic symptoms, including hyperpigmentation, nail discoloration, hair changes, vitiligo (the loss of skin color in patches) and angular stomatitis (inflamed and cracked mouth corners) .
Supplementing with vitamin B12 has been shown to improve dermatologic symptoms in people with B12 deficiency .
However, if you’re well-nourished and not deficient in this vitamin, taking a supplement is unlikely to improve your skin, nail strength or hair health .
SIGNS AND CAUSES OF DEFICIENCY
1.Early symptoms include weakness and fatigue
B12 isn't nicknamed the energy vitamin for nothing. Inadequate B12 intake makes a dent in red blood cell production, and some of the earliest signs of a deficiency include feeling dragged, confused, and weak. Problem is, says a nutritionist, these clues are so vague, and not everyone experiences them the same way. And since they can be attributed to so many other possible triggers, most people don't think to be tested. If these symptoms hit and stick around for weeks, it's best to consult your doctor and rule out other causes, she says. Similar tip-offs include dizziness, impaired thinking, and confusion.
2.Heartburn drugs can cause it
3.It can be mistaken for dementia
"Symptoms of a deficiency often mimic those of dementia, such as memory loss, disorientation, and difficulty thinking and reasoning," says the nutritionist. It can be hard distinguishing deficiency from dementia, especially since older folks are at risk for both. And the two conditions often overlap; 75% to 90% of B12 deficient people also have neurological complications such as dementia, says Moon. But even when a B12 shortage strikes younger people, it still typically resembles dementia. Experts aren't exactly sure of the relationship between the two, but patients with unexplained cognitive decline should be tested for B12 deficiency, suggests a Dr..
4. Taking birth control pills sets you up for it
"Women who have been on oral contraceptives for extended periods of time tend to have issues absorbing vitamin B12," says the nutritionist. "Studies show that pills that are higher in estrogen are more strongly associated with B12 and folate (folic acid, or vitamin B6) deficiencies, leading to the assumption that the estrogen in the pill is the reason for this impaired absorption." If you're on the pill, talk to your doctor about the risks, and if you should take B12 supplements as a backup.
5.The best sources are meat and fish
Beef liver and clams are top in B 12, according to the experts. If you're not a fan of either, plenty of good options abound. Beef, turkey, oysters, chicken, trout, and salmon are B12 superstars; a serving of each delivers close to or more than 100% of your RDA (2.4 mcg for men and women over 14, going up to 2.6 and 2.8 for pregnant and breastfeeding women respectively, says Moon). Eggs (0.6 mcg per egg, 10% of daily value) and milk (1.2 mcg per cup of low-fat, 18% of daily value) are also solid sources.
6.Fortified foods and supplements can help
7.Heavy drinking increases your odds
More than a few drinks on average each day can cause gastritis, or irritation of the stomach lining, and this can lead to low stomach acid and reduced B12 absorption, says a nutritionist. Alcohol plays a role in deficiency in another way too. B12 is stored in the liver, and can impair liver function and deplete B12 stores or make it harder for the liver to use it
8.It can trigger a false positive on a Pap test
There's a specific type of anemia that's triggered by a B12 deficiency. Called pernicious (which means "dangerous," because it was potentially life-threatening in the past) anemia, it is a red blood cell deficiency that happens when the stomach doesn't make enough of a protein called intrinsic factor, which helps the intestine absorb B12, says a Dr . Pernicious anemia can be the result of an autoimmune issue, a problem with the stomach lining, or even a congenital condition passed down through families. Treatment usually involves B12 shots, possibly combined with supplements.
10. It can be hard to recognize a deficiency
"Because the body can store B12 for three to five years, early symptoms of a deficiency usually appear gradually, so you're unlikely to notice them," says the nutritionist. After initial clues like fatigue, weakness, and brain fog set in, says the nutritionist, more advanced tip-offs show up, such as numbness and tingling of the limbs, depression, and paranoia, even hallucinations. The signs are so varied and they don't strike everyone, so it's tough to diagnose even at a later stage. "Which symptoms hit when depends also on what caused the deficiency—mal-absorption, which could mean they are absorbing some B12 and the deficiency is occurring more slowly, or total lack of animal products, which would likely cause the deficiency to develop more quickly," says the nutritionist.
11. A blood test is the only way to confirm it
The CDC defines vitamin B12 deficiency as blood levels below 200 pg/mL (picograms/milliliter), says a Dr.. "Blood tests are generally accurate, but a false positive is possible related to certain cancers, oral contraceptives, folate (folic acid) deficiency, and pregnancy," she says. "False negatives are also possible, as sometimes seen in people with liver disease, poorly functioning kidneys, or certain blood cell disorders." Your GP or primary care physician can take care of testing you.
12. It's linked to immune system issues
"B12 plays an important role in white blood cell production, and white blood cells are essential for proper immune system functioning," says a Dr. Not only can a lack of B12 lower your immunity, some immune system disorders can increase your likelihood of becoming deficient. Grave's disease, for example, an autoimmune condition of the thyroid causing hyperthyroidism, is a risk factor for developing pernicious anemia, which in turn leads to B12 deficiency.
14. It can happen after weight loss surgery
"Some surgeries that affect the GI tract, like gastric bypass surgery, make it hard to absorb B12," says the Dr. One reason has to do with the decrease in the body's ability to digest food; it's also caused by iffy levels of intrinsic factor, a protein that helps the body absorb B12. The absorption problem could be a permanent one, and people who undergo gastric bypass may need to take vitamin B12 supplements for the rest of their life or risk a shortage.
15. It can cause tingling, weakness, and balance issues
Paleness; mouth sores; a red, swollen, beefy tongue—these are some of the visible signs of a B12 shortage. Caused by deficiency-related changes in blood flow, these signs can show up years after the depletion sets in, says the nutritionist. A rapid heartbeat or heart palpitations is another blood flow-related sign, and sometimes bruising easily is also a result of a longstanding deficiency. But these seemingly unrelated signs don't show in all B12 deficient people, or they come on so slowly, it's hard to notice them, she says .
18. It might cause permanent damage
Vitamin B12 plays a major role by controlling several factors of the human body. These are necessary for the body to run well and stay healthy. Vitamin B12 is a powerhouse. It helps make DNA, nerve and blood cells, and is crucial for a healthy brain and immune system. Your metabolism wouldn't run smoothly without it. But B12 isn't like other vitamins. It's only found in animal products like eggs, meat, shellfish, and dairy. Up to 15% of people don't get enough B12, and they're more likely to be vegetarians, have celiac disease or other digestion problems, or be an adult over 50. The signs of vitamin B12 deficiency include exhaustion, rapid heartbeat, brain fog, and other symptoms, says a nutritionist.
Vitamin B12 occurs naturally in animal products. So if your diet largely consists of plant-based foods such as fruits, veggies, beans, and soy, you're at risk for deficiency. "Vegetarians who consume eggs and dairy should aim to include at least one source a day from both of these food groups," says a nutritionist. Vegans—who by definition consume no animal products—need to take a supplement or consume vitamin B12–fortified foods, such as breakfast cereal and grains. Other foods fortified with B12 include nondairy milks and meat substitutes, but not all are, so check the label first to make sure.
9 health benefits of vitamin B12, all based on science.
Vitamin B12 plays a vital role in helping your body produce red blood cells.
Low vitamin B12 levels cause a reduction in red blood cell formation and prevent them from developing properly .
Healthy red blood cells are small and round, whereas they become larger and typically oval in cases of vitamin B12 deficiency.
Due
to this larger and irregular shape, the red blood cells are unable to
move from the bone marrow into the bloodstream at an appropriate rate,
causing megaloblastic anemia .
When
you’re anemic, your body doesn’t have enough red blood cells to
transport oxygen to your vital organs. This can cause symptoms like
fatigue and weakness.
Adequate vitamin B12 levels are crucial to a healthy pregnancy.
Studies show that a fetus’s brain and nervous system require sufficient B12 levels from the mother to develop properly.
Vitamin
B12 deficiency in the beginning stages of pregnancy may increase the
risk of birth defects, such as neural tube defects. Furthermore,
maternal vitamin B12 deficiency may contribute to premature birth or
miscarriage.
One
study found that women with vitamin B12 levels lower than 250 mg/dL
were three times more likely to give birth to a child with birth
defects, compared to those with adequate levels .
For
women with a vitamin B12 deficiency and levels below 150 mg/dL the risk
was five times higher, compared to women with levels above 400 mg/dL .
3. May Support Bone Health and Prevent OsteoporosisLow vitamin B12 levels cause a reduction in red blood cell formation and prevent them from developing properly .
Healthy red blood cells are small and round, whereas they become larger and typically oval in cases of vitamin B12 deficiency.
Due to this larger and irregular shape, the red blood cells are unable to move from the bone marrow into the bloodstream at an appropriate rate, causing megaloblastic anemia .
When you’re anemic, your body doesn’t have enough red blood cells to transport oxygen to your vital organs. This can cause symptoms like fatigue and weakness.
Adequate vitamin B12 levels are crucial to a healthy pregnancy.
Studies show that a fetus’s brain and nervous system require sufficient B12 levels from the mother to develop properly.Vitamin B12 deficiency in the beginning stages of pregnancy may increase the risk of birth defects, such as neural tube defects. Furthermore, maternal vitamin B12 deficiency may contribute to premature birth or miscarriage.
One study found that women with vitamin B12 levels lower than 250 mg/dL were three times more likely to give birth to a child with birth defects, compared to those with adequate levels .
For women with a vitamin B12 deficiency and levels below 150 mg/dL the risk was five times higher, compared to women with levels above 400 mg/dL .
Maintaining adequate vitamin B12 levels may support your bone health.
One study in more than 2,500 adults showed that people with a vitamin B12 deficiency also had lower than normal bone mineral density.
Bones with decreased mineral density can become delicate and fragile over time, leading to an increased risk of osteoporosis.
Other studies have also shown a link between low vitamin B12 levels and poor bone health and osteoporosis, especially in women .
Macular degeneration is an eye disease that mainly affects your central vision.
Maintaining adequate levels of vitamin B12 may help prevent the risk of age-related macular degeneration.
Researchers believe that supplementing with vitamin B12 may lower homocysteine, a type of amino acid that is found in your bloodstream.
Elevated homocysteine levels have been associated with an increased risk of age-related macular degeneration .
A study involving 5,000 women aged 40 or older concluded that supplementing with vitamin B12, along with folic acid and vitamin B6, may reduce this risk .
The group receiving these supplements for seven years had fewer cases of macular degeneration, compared to the placebo group. The risk of developing any form of the condition was 34% lower, while it was 41% lower for more severe types .
Ultimately, further studies are needed to fully understand vitamin B12’s role in promoting vision health and preventing macular degeneration.
Vitamin B12 may improve your mood.
The effect of vitamin B12 on mood is not yet fully understood. However, this vitamin plays a vital role in synthesizing and metabolizing serotonin, a chemical responsible for regulating mood.
Therefore, vitamin B12 deficiency may lead to decreased serotonin production, which may cause a depressed mood.
Studies support the use of vitamin B12 supplements for improving symptoms of depression in people deficient in this vitamin.
One study in people with depression and low vitamin B12 levels found that those who received both antidepressants and vitamin B12 were more likely to show improved depressive symptoms, compared to those treated with antidepressants alone .
Another study discovered that vitamin B12 deficiency was associated with twice the risk of severe depression .
Additionally, high vitamin B12 levels have been linked to better treatment outcomes and an increased probability of recovery from major depressive disorder (MDD) .
Though vitamin B12 supplements may help improve mood and depression in people with a deficiency, research does not currently suggest that they have the same effect in those with normal B12 levels.
Vitamin B12 deficiency has been associated with memory loss, especially in older adults.
The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia.
One study in people with early-stage dementia showed that a combination of vitamin B12 and omega 3 fatty acid supplements slowed mental decline .
Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance. As a result, supplementing with this vitamin may improve memory, even in the absence of a clinically diagnosed deficiency .
More research is needed to make sound conclusions on the effect of vitamin B12 supplements on memory and cognitive function.
Vitamin B12 supplements have long been touted as the go-to product for a surge of energy.
All B vitamins play an important role in your body’s energy production, though they don’t necessarily provide energy themselves .
Currently, there is no scientific evidence to suggest that vitamin B12 supplements can boost energy in those with sufficient levels of this vitamin .
Since vitamin B12 is water-soluble, your body cannot store extra amounts. Any excess passes through your body and is eliminated when you urinate .
On the other hand, if you’re significantly deficient in vitamin B12, taking a supplement or increasing your intake will likely improve your energy level .
In fact, one of the most common early signs of vitamin B12 deficiency is fatigue or lack of energy.
High blood levels of the common amino acid homocysteine have been linked to an increased risk of heart disease.
If you’re significantly deficient in vitamin B12, your homocysteine levels become elevated.
Studies have shown that vitamin B12 helps decrease homocysteine levels, which may reduce your risk of heart disease .
However, there is currently no scientific evidence to confirm that vitamin B12 supplements are effective in this regard .
Therefore, further research is needed to understand the relationship between vitamin B12 and heart health.
Given vitamin B12’s role in cell production, adequate levels of this vitamin are needed to promote healthy hair, skin and nails.
In fact, low vitamin B12 levels can cause various dermatologic symptoms, including hyperpigmentation, nail discoloration, hair changes, vitiligo (the loss of skin color in patches) and angular stomatitis (inflamed and cracked mouth corners) .
Supplementing with vitamin B12 has been shown to improve dermatologic symptoms in people with B12 deficiency .
However, if you’re well-nourished and not deficient in this vitamin, taking a supplement is unlikely to improve your skin, nail strength or hair health .
SIGNS AND CAUSES OF DEFICIENCY
1.Early symptoms include weakness and fatigue
B12 isn't nicknamed the energy vitamin for nothing. Inadequate B12 intake makes a dent in red blood cell production, and some of the earliest signs of a deficiency include feeling dragged, confused, and weak. Problem is, says a nutritionist, these clues are so vague, and not everyone experiences them the same way. And since they can be attributed to so many other possible triggers, most people don't think to be tested. If these symptoms hit and stick around for weeks, it's best to consult your doctor and rule out other causes, she says. Similar tip-offs include dizziness, impaired thinking, and confusion.
2.Heartburn drugs can cause it
3.It can be mistaken for dementia
"Symptoms of a deficiency often mimic those of dementia, such as memory loss, disorientation, and difficulty thinking and reasoning," says the nutritionist. It can be hard distinguishing deficiency from dementia, especially since older folks are at risk for both. And the two conditions often overlap; 75% to 90% of B12 deficient people also have neurological complications such as dementia, says Moon. But even when a B12 shortage strikes younger people, it still typically resembles dementia. Experts aren't exactly sure of the relationship between the two, but patients with unexplained cognitive decline should be tested for B12 deficiency, suggests a Dr..
4. Taking birth control pills sets you up for it
"Women who have been on oral contraceptives for extended periods of time tend to have issues absorbing vitamin B12," says the nutritionist. "Studies show that pills that are higher in estrogen are more strongly associated with B12 and folate (folic acid, or vitamin B6) deficiencies, leading to the assumption that the estrogen in the pill is the reason for this impaired absorption." If you're on the pill, talk to your doctor about the risks, and if you should take B12 supplements as a backup.
5.The best sources are meat and fish
Beef liver and clams are top in B 12, according to the experts. If you're not a fan of either, plenty of good options abound. Beef, turkey, oysters, chicken, trout, and salmon are B12 superstars; a serving of each delivers close to or more than 100% of your RDA (2.4 mcg for men and women over 14, going up to 2.6 and 2.8 for pregnant and breastfeeding women respectively, says Moon). Eggs (0.6 mcg per egg, 10% of daily value) and milk (1.2 mcg per cup of low-fat, 18% of daily value) are also solid sources.
6.Fortified foods and supplements can help
7.Heavy drinking increases your odds
More than a few drinks on average each day can cause gastritis, or irritation of the stomach lining, and this can lead to low stomach acid and reduced B12 absorption, says a nutritionist. Alcohol plays a role in deficiency in another way too. B12 is stored in the liver, and can impair liver function and deplete B12 stores or make it harder for the liver to use it
8.It can trigger a false positive on a Pap test
There's a specific type of anemia that's triggered by a B12 deficiency. Called pernicious (which means "dangerous," because it was potentially life-threatening in the past) anemia, it is a red blood cell deficiency that happens when the stomach doesn't make enough of a protein called intrinsic factor, which helps the intestine absorb B12, says a Dr . Pernicious anemia can be the result of an autoimmune issue, a problem with the stomach lining, or even a congenital condition passed down through families. Treatment usually involves B12 shots, possibly combined with supplements.
10. It can be hard to recognize a deficiency
"Because the body can store B12 for three to five years, early symptoms of a deficiency usually appear gradually, so you're unlikely to notice them," says the nutritionist. After initial clues like fatigue, weakness, and brain fog set in, says the nutritionist, more advanced tip-offs show up, such as numbness and tingling of the limbs, depression, and paranoia, even hallucinations. The signs are so varied and they don't strike everyone, so it's tough to diagnose even at a later stage. "Which symptoms hit when depends also on what caused the deficiency—mal-absorption, which could mean they are absorbing some B12 and the deficiency is occurring more slowly, or total lack of animal products, which would likely cause the deficiency to develop more quickly," says the nutritionist.
11. A blood test is the only way to confirm it
The CDC defines vitamin B12 deficiency as blood levels below 200 pg/mL (picograms/milliliter), says a Dr.. "Blood tests are generally accurate, but a false positive is possible related to certain cancers, oral contraceptives, folate (folic acid) deficiency, and pregnancy," she says. "False negatives are also possible, as sometimes seen in people with liver disease, poorly functioning kidneys, or certain blood cell disorders." Your GP or primary care physician can take care of testing you.
12. It's linked to immune system issues
"B12 plays an important role in white blood cell production, and white blood cells are essential for proper immune system functioning," says a Dr. Not only can a lack of B12 lower your immunity, some immune system disorders can increase your likelihood of becoming deficient. Grave's disease, for example, an autoimmune condition of the thyroid causing hyperthyroidism, is a risk factor for developing pernicious anemia, which in turn leads to B12 deficiency.
13. Digestive problems can cause it
People who deal with GI issues are at a higher risk of a B12 shortage because digestive problems can make absorbing the nutrient more difficult, says the nutritionist. "Those with gut issues, such as colitis, Crohn's disease, inflammatory bowel disease, and leaky gut syndrome are at a higher risk," she says. Celiac disease sufferers can also have problems with absorption. If you have any of these, talk to your doctor about supplements or B12 shots, since all the B12-rich food in the world won't help your body shore up its reserves if it can't be absorbed by the GI tract.14. It can happen after weight loss surgery
"Some surgeries that affect the GI tract, like gastric bypass surgery, make it hard to absorb B12," says the Dr. One reason has to do with the decrease in the body's ability to digest food; it's also caused by iffy levels of intrinsic factor, a protein that helps the body absorb B12. The absorption problem could be a permanent one, and people who undergo gastric bypass may need to take vitamin B12 supplements for the rest of their life or risk a shortage.
15. It can cause tingling, weakness, and balance issues
Paleness; mouth sores; a red, swollen, beefy tongue—these are some of the visible signs of a B12 shortage. Caused by deficiency-related changes in blood flow, these signs can show up years after the depletion sets in, says the nutritionist. A rapid heartbeat or heart palpitations is another blood flow-related sign, and sometimes bruising easily is also a result of a longstanding deficiency. But these seemingly unrelated signs don't show in all B12 deficient people, or they come on so slowly, it's hard to notice them, she says .
18. It might cause permanent damage
Labels: boosts energy, Deficiency, dementia, Depression, heart health, irreversible, loss of neurons, macular degeneration, neurological disorder, PAP test, pernicious anemia, red blood cells, Vitamin B 12, weakness
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