Zinc picolinate reddit. It significantly increases my libido.

Zinc picolinate reddit. It's a tricky & complicated balance.

Zinc picolinate reddit I try to take zinc with copper, but I take zinc 2x. My skin looks very good,I don't have acne problems and somehow I look way better in general. Upon examining only the relevant studies It depends on which chelate you got. Will you recomended 15g doae or based on your experience you think zinc wont benefit in the long term. Now I take zinc picolinate (15 mg) with a meal and have never experienced any kind of pain or nausea with it, so I'm happy with that. My advice: just ask the doctor about supplementing with the copper. Also just a note, I believe that the maximum dose of zinc/day is recommended to be 40mg, but that's for elemental zinc. I’m also very thirsty despite trying to drink a lot of water. But in my experience, zinc bisgliycinate or other amino acid forms of zinc have no effect on me, but zinc picolinate has the same effect for me with all brands I've taken. For everyone suggesting you look for the elemental zinc amount - almost no supplement reports something other than the elemental zinc. Example: 50mg of Zinc Gluconate is actually 7mg elemental zinc. ), 🧬genetics, 🦍testosterone, 💃dating, 🧠Psychology, and 🌎race & ethnicity. In the present study, in 12 young adult women, four zinc complexes (oxide, picolinate, gluconate, and glycinate) were compared for acute uptake using a zinc tolerance test (plasma zinc changes hourly for 4 h after a single zinc dosing), and two related measures (erythrocyte zinc and activity of the zinc enzyme 5'-nucleotidase over the same 4 h In comparison, endogenous (pancreatic, biliary and intestinal) secretions comprise the main route of zinc loss, with larger zinc intakes being balanced by larger zinc secretions " Having said all that I do recognize that 100mg a day is going off piste - the equivalent of skiing a black-run. I recommend taking a non-chelated form of zinc as I developed joint pains taking 15mg (150% RDA) of zinc picolinate and zinc l-monomethionine. Are these side effects from taking zinc? Should I stop taking it? The antiviral properties of zinc are certainly virus-specific, but it would appear that zinc ion availability plays a significant role in the antiviral efficacy of zinc At a physiological pH and 37°C, zinc gluconate for example, releases high amounts of ionic zinc, whereas zinc aspartate releases none . I haven't taken Thorne's zinc, only their K2 and B vitamin supplements. Zinc (especially when taken with magnesium) can help many people with their sleep -- taken a few hours before bed should be fine. Zinc sulfate. I also take iron and wonder if I have to separate both iron and zinc for different days. Oct 2, 2024 · I take 50mg of Zinc Picolinate a Day, it replace the amino acid chelate zinc I used to take. I dunno why your are bringing this here, there are many other forms you can try if you are concerned about picolinate. Best to reach out to the company and ask how much elemental zinc it has. I didn't initially attribute this to the zinc until the fog persisted for another 3 days. Reply reply High levels of Zinc Sulphate (200mg, 2-3 times a day) can reduce sebum production but some may experience temporary gastrointestinal irritation so be aware. When you are taking zinc you should be aware of your copper status. It's a tricky & complicated balance. Basically this guys shows that zinc picolinate doesn't increase zinc in blood, and that picolinacic acid or whatever is binded to zinc too strong, due to which zinc is never freed and used in the body, and also the picolinacic acid makes the zinc in the body excrete through the urine. Sadly, the chelated forms (the ones bound with the amino acid) like glycinate break the fast. My copper is still low though. There are still questions about which type of zinc works best. If you are deficient, you might be overloading your body with higher dose supplements. This message was generated by a (very smart) bot. 50 mg of zinc picolinate would yield about 10. viscous. but i'm taking multivitamin, NAC, glucosamine sulfate, fish oil, zinc acetate, vitamin c, vitamin d, magnesium threonate + magnesium glycinate, and psyllium husk (spaced from supplements) and i honestly don't feel any different But I also heard Zinc Picolinate is only 20% elemental zinc (10mg~), which is what really counts? The amount of zinc listed on the label is the amount of elemental zinc, and yes, 50mg is way too much. I took it at night with 480mg magnesium glycinate. The only evidence I could find for that is that zinc picolinate was more effective at increasing hair and red blood cell zinc relative to other more well-studied forms of zinc. I've had little issue with zinc sulphate monohydrate. If you found it helpful, let us know with an upvote and a “good bot!” reply and please feel free to provide feedback on how it can be improved. Zinc gluconate is only 13% of actual elemental zinc by weight. Copper and ceruloplasmin blood tests are fine. I only take copper when I use excess zinc or NAC. . 5 mg elemental zinc. an interesting effect I like ~ 40g zinc picolinate - it's easy to absorb even if you don't have a lot of acid in your stomach. I've read that zinc has the highest bioavailability in general when taken on an empty stomach. I also want to mention that my copper supplement, which is different brand, has the same reaction, only on an empty stomach, for both zinc and copper. Zinc Picolinate yields 20% elemental Zinc so a 50mg dose would provide 10mg of elemental zinc Can Zinc picolinate be taken on an empty stomach? For example one or more hours after food. However, there are some differences in how they are absorbed and utilized by the body. (The citrate form binds w oxalate so sometimes I'll take that w food but when my skin needs support I'll take the Picolinate form) People who tried both Zinc Picolinate and L-OptiZinc: what has been your subjective experience with each? Which one did you eventually like better? I used 30mg of L-OptiZinc daily for a while in the past and it had provided me with noticeable antidepressant and anti-anxiety effects (mostly less OCD, but also less social anxiety). Take my comment with a grain of salt, but my dog is taking a human grade zinc supplement for health reasons and it was recommended that he take Zinc gluconate since it has a lower tendency to induce nausea or upset stomach than other forms. Food sources of zinc include chicken, red meat and fortified breakfast cereals. Also i will mention zinkmethionine, the best form, i love it. Mentally I have experienced huge benefits such as: no more procrastination can easily focus on schoolwork for hours without distractions more positive mood I've been taking 15 mg zinc picolinate from Pure Encapsulations for forever, it is great. " I assume that means the authors of this study prefer zinc picolinate, right? Sure there is increased loss in urine but there is also increased zinc in hair and erythrocytes (red blood cell). I just gave picolinate as an example I recently added Zinc Picolinate 15mg for immunity (preventing cold/flu and covid). The only thing that raised my zinc levels and I was trying years. Only 20% of zinc picolinate is elemental zinc so if it is the former then there isn't much cause for concern. Copper is necessary for iron absorption so high zinc can mean low copper resulting in low iron. I also checked blood, zinc was so high that it gave me slight copper deficiency. Zinc picolinate is a well-absorbed form, but one caution needs to be mentioned. The punchlines of the abstract is "The results of this study suggest that zinc absorption in humans can be improved by complexing zinc with picolinic acid. My percents might be off but that’s the main idea. The most common form in stores is zinc citrate, and many people with food sensitivities have trouble with citrates. I try to limit my zinc usage to only when I’m sick with a flu or cold, or 3 days max a week for sleep quality. Research also doesn't show what amount of zinc is the best. Some of the zinc studies used dosages of 100 mg, so this amount may be reasonable for the OP. So I think you might be experiencing something else. People use oral zinc to help treat colds, but it can decrease the effectiveness of certain drugs and cause side effects. Remember, if you take a high dose of zinc for > 2-3 weeks, you also need to take copper at the opposite end of the day so you don't get low. Chemical sunscreens worsen my acne. You do get some zinc from food and yes it's bad to take too much, no disagreement Researchers can't say why zinc works in some studies and not others. The best-studied forms of zinc are gluconate, acetate, sulfate, and citrate. 50mg zinc citrate has made me queasy/stomach ache. I also read this "Topical preparation as 10% zinc sulphate lotion yields complete clearance in 80% in plane wart". I noticed pretty drastic results in terms of libido, strength and subjective well being to name a few. Best overall is probably Zinc Glycinate (or Bisglycinate) from Albion (sold by many brands) Picolinate, Methionine (optizinc), and Orotate are also good forms. And I took 22mg daily for months. Is it the best form of zinc I should be taking? I heard it’s the most absorbable form of Zinc Itself. 5mg of elemental zinc. when i stoped zinc i definitely noticed a decrease in volume and i also noticed a miner increase in volume with 25mg. ai So I stopped taking it as I figured if my body reacted that bad to it, it can't be good for me. I read too much zinc lead zinc deficincy in brain. I’ve had other forms of zinc / copper mixtures that did not make me nauseous, but it was not picolinate. Not a place for discussion of illicit and illegal compounds. Get the Reddit app Scan this QR code to download the app now Igennus neurobalance has 6mg zinc picolinate, 2. I've understood that picolinate is a better form, but since it's still chelated to an acid can it be irritating to sensitive people? Hey, does anyone have an idea why I get really f’ing tired on zinc picolinate but feel good on methionine? I’m generally undermethylated and do use TMG (and sometimes SAMe), so it may be only the methionine added to the zinc which balances out the fatigue? Could picolinate have any adverse effects for general undermethylators? Superloading zinc by taking up to 100mg zinc a day is confirmed to be safe in the short term (2-4 months), but because this dose is higher than the 40mg Tolerable Upper Limit (TUL) of zinc, prolonged superloading is not advised. 20-30mg of elemental zinc should be fine even without cu supplementation. 5mg B6 (P5P form) and 30mg magnesium citrate per "zinc picolinate 50 mg" sounds like there's 50mg total of the zinc-picolinate compound, while "Zinc (as zinc picolinate) 50 mg", (which is the correct elemental way to list it on the Supplement Facts panel) is saying there's 50mg of straight Zinc, as part of zinc-picolinate molecules Both Zinc Carnosine and Zinc Bisglycinate are forms of zinc supplements that can be taken orally to increase zinc levels in the body. Too much zinc will deplete copper. In addition to that, not all of it absorbed. But after Taking Zinc Dec 13, 2024 · Two popular ones are zinc bisglycinate and zinc picolinate. I dunno how I am not getting it from my diet I eat a lot of zinc foods but when I take a supplement 4th day I look a lot better I mean there is a HUUUGE difference. During the period of time when i was taking 50mg of zinc i definitely noticed a increase in semen volume. But it is not entirely out of the question either. OP, first see if you can get an answer without making another appt. Copper levels are fine, I’ve checked and I eat enough red meat. Tressless (*tress·less*, without hair) is the most popular community for males and females coping with hair loss. Zinc really helps repair the body during sleep. This is considerable experience. Supposedly it doesn't get absorbed well. When I take too much zinc it makes my jizz very. more often than copper. 326,327 Importantly, zinc may inhibit neuronal NMDA glutamate receptors, which are dysregulated in those with depression, and raise BDNF levels, which can promote neuroplasticity I’m almost done a bottle of zinc supplements, it’s been about 2 months, no effect. Just realized hey this is weird. Zinc Picolinate 30mg by Pure Encapsulations helps my skin making a noticeable difference that day Their citrate form I don't notice a difference in my skin. The RDA for zinc is about 11-13 mg a day so as you can see from the supplement facts label, it is giving you 455% of what is recommended. Taking this when you're healthy is nuts. Are you supplementing copper and zinc at the same time? Both of these minerals should be taken to prevent mineral imbalance. I need advice on what type to take and how many mg? Most pharmacy shops in my country only have zinc picolinate and zinc gluconate. However, iron and zinc do complete for absorption, but the literature is not clear on how long a period should separate their ingestion to prevent competition. There's zinc picolinate, ascorbate, chloride, sulphate, etc. Discuss all things related to 🧔male self-improvement, 💪fitness (bodybuilding, strength, fat loss, Nucleus Overload®, myostatin, sports, human physiology & evolution etc. With a varied diet, your body usually gets enough zinc. i would try to eat foods that have good amounts of zinc first. RDA for men is 11mg. Powered by vetted. My 105 lb wife takes 50mg of Zinc picolinate and 50 mg of Zinc citrate for a total of 100 mg per day for 15+ years with zero health issues. But if you looking for picolinate, buy Allergy Research! I don't know why but if I take 20 g zinc everyday I look like a completely different person. No idea why. why do people get such noticeable reactions to supplements. The zinc picolinate in the tablet is bound to picolinate, which is a molecule that helps the body absorb zinc more easily. Dosages can vary depending on the kind of zinc and how much elemental zinc you take, the most absorbable forms are zinc picolinate, zinc orotate, and zinc glycinate. Learn more about Thorne Zinc Picolinate 15mg, 60 Capsules. I would also tend to feel slightly nauseous on the bus while I commute back home (motion sickness) which is a feeling quite foreign to me. Feel free to discuss remedies, research, technologies, hair transplants, hair systems, living with hair loss, cosmetic concealments, whether to "take the plunge" and shave your head, and how your treatment progress or shaved head or hairstyle looks. The 30-32mg dosage you are seeing is for the entire tablet, which includes the zinc picolinate and the picolinate molecule. Which is why I switched to the higher dose. just saw an article called "Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans" that says the picolinate is better. It significantly increases my libido. I've also looked up a lot of 'healthy skin supplements' and they're mostly all just zinc gluconate. (Over 80%) You can find liquid zinc sulfate on Amazon for like 15-20 bucks. Regardless, I still get a few cystic pimples the week after my period. 67 votes, 37 comments. I take picolinate personally, and I've been taking 50mg daily. Zinc Bisglycinate vs Zinc Picolinate—What’s The Difference? Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. ZMA taken at night away from other minerals, especially calcium. NICE! I experienced similar changes if you will after supplementing zinc a few years back. 50 mg daily is only useful when you have a infection. Find Thorne Zinc Picolinate 15mg, 60 Capsules alternatives. Started taking 50mg zinc picolinate in the morning w/ food after a Redditor suggested it and I didn't expect much to come out of it. So 50mg of zinc gluconate is only 7. Which forms of zinc have you tried? You might do better with zinc gluconate or picolinate. Since NOW Foods has 50mg of elemental zinc, that is a lot more than the RDA. Further investigation revealed that the patient had been taking at least 65 mg of zinc supplementation per day, through a daily multivitamin and 50 mg of zinc gluconate, in hopes of strengthening her immune system during the pandemic, in place of COVID-19 vaccination" ---The COVID-19 Pandemic and Zinc-Induced Copper Deficiency, The American Zinc (as zinc picolinate) … 22mg - notes elemental zinc amount, what you actually care about, and that it’s coming from the zinc picolinate compound. Generally the label will say something along the lines of: Zinc (as zinc [complex]) 50 mg. Both have good bioavailability and can easily be absorbed. It also helps recovery during those first few days after having sex but there is definitely something missing. Or zinc sulfate … 220mg - notes entire compound without specifying elemental zinc. Using co-forms of zinc that have other uses in the body like zinc sulfate, (which you are) and zinc glycinate instead of zinc picolinate or zinc gluconate is superior as picolinate & gluconate are worthless binding agents once cleaved from the zinc in digestion. Each group rotated for four week periods through a random sequence of oral supplementation including: zinc picolinate, zinc citrate, and zinc gluconate. I bought some Zinc 50mg (picolinate) recently, I even saw some 100mg ones while browsing the eshops aggrevator! I do take NAC though and that removes minerals from the body so I guess it might not be wrong in my case to take that much. Started taking zinc supplements after reading about benefits online, also read that zinc picolinate is one of the best forms in terms of absorption. People will have different experiences with all types of vitamins based on how their body reacts. Zinc will remain zinc ultimately. Zinc picolinate and zinc oxide are not as reliable. Too much zinc can deplete copper a bit, but at that dosage you shouldnt have a problem provided you eat some foods that have copper (ie: nuts, seeds, some seafoods, etc). And researchers don't know how people can avoid the side effects of taking zinc. The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men. Edit: Saw some comments about copper deficiency. whats the best form. Most zinc supplements that say 50mg of zinc are usually Zinc Gluconate or Zinc Picolinate. So wtf are you talking about zinc "high" dose long-term? All of i-herb's best sellers zinc supplements are 50mg, i don't think the famous brands didn't make a research first. since then i have done some experimenting by stoping taking zinc and also only taking 25mg. Available Forms of Zinc: *Ranked from most to least bioavailable. Other note: I also wear a mouthguard at night and that had helped a lot previously. Others contain echinacea which I can’t tolerate and am sensitive to. Masterjohn has a good article on zinc. However, right now on the front section is this guy asking for trusted brands for zinc picolinate and the answers suggest that zinc picolinate is inferior and downright to be avoided? Zinc has been a popular supplement for decades and I haven't heard of this effect. "Take zinc acetate not zinc gluconate. 2 questions: how many mgs of zinc should I aim for daily? My doc said to try for 12mg. I don't The best which i used to buy is Zinc AG from Metagenics, and UltraZin Zinc from Pure encapsulations. Now If I want to raise my libido using zinc. I take 15mg of Zinc Picolinate a day, and still get some from food. So 50mg of Zinc Picolinate is equal to about 10mg of elemental zinc per serving. 50mg is alot unless your Doctor has prescribed it for you. Zinc picolinate – Picolinic acid is an organic compound that is used with supplements to increase absorption. I don't mean to sound pedantic (although I am fully aware I am :P) but after my 15 day fast I am aiming for a 30 day fast. However, zinc bisglycinate is also well-tolerated by the digestive system. Given the high dose I planned to only take it x2/week. Best way to find out is to test it for yourself. the recommended amount of zinc is only 11 miligrams for men, 8 for women. I am planning on getting a zinc supplement to help boost my testosterone levels. So maybe try putting 10% zinc sulphate lotion topically, 3x a day for four weeks If you have the patience. The official Team3DAlpha Reddit. I've gone through past threads on this sub-reddit and a lot of guys say they've used zinc picolinate and that it was good overall. From the picture, it looks like you are getting 50 mg of zinc gluconate which is not the same as elemental zinc. TL;DR - Zinc squashed my bad breath and is a big helper with ADHD as well. Plasma copper levels did not change significantly. The 40mg RDA you're referring to is for elemental zinc. So I took a small (15mg) dose of Zinc picolinate after a meal, and got extremely sick As the title mentioned, I noticed that my body temp was rising (felt kind of like a fever), I was trembling, felt weak and tired, and within 15 minutes was very nauseous. Other forms have not been studied as well, but methionine chelates are probably very bioavailable. ignore anyone who says it’s bro science. So like zinc 2-3x a week, copper 1-2x a week, is what I Solgar is superior. Just be sure not to go too high with the zinc, it can throw off zinc-copper balance which is very important. Keep reading to dive deeper into these popular zinc forms to determine which is best for you. I've read conflicting things online regarding the safety of taking higher doses of zinc. (Was before taking zinc supplements and didn’t change ) Zinc has a multitude of functions in the body, including reducing oxidative stress, modulating neurotransmitter receptor function, and regulating gene expression. Zinc acetate appears to have a much stronger effect than gluconate. Gary Evans, PhD, has researched zinc picolinate and other picolinate forms of other minerals and points out that picolinic acid, from which the picolinates are derived, is a chelator itself. "Three trials used zinc acetate in daily doses of over 75 mg, the pooled result indicating a 42% reduction in the duration of colds (95% CI: 35% to 48%). Agree. On picolinate specifcally I would also not use picolinate. Look up the content of elemental (actual) zinc in whatever product you are taking. I took 22mg zinc picolinate yesterday afternoon, and then 125mg magnesium malate a few hours after that; I had taken them in isolation before to little effect, but for some reason this combo gave me such good sleep that I woke up feeling peaceful and like a kid again. So, yes, the tablet contains about One question if someone has tried different zinc supplements or knows about this, which kind of zinc supplement is the best? I have seen that there is: Bysglicinate, glycinate, picolinate, acetate, orotate, l-carnosine, metheonine, ione, gluconate, sulfate, oxide, citrate and maybe more forms 327K subscribers in the Supplements community. However, glycine isn't a sedative, it may have a calming effect but I don't even know if that would apply to the tiny amount bound to zinc you could just take it at night like I'm suggesting with the zma if concerned I did have a blood test done and zinc was the only issue flagged as I had lower-than-normal levels. I read that Zinc Picolinate is the type of Zinc that is best absorbed and im thinking of trying it. Zinc sulfate is about 36% elemental zinc, so you’re getting approximately 50mg of the mineral. This is n=1 experiment, but zinc picolinate gives me wicked tendinitis in my elbows and joint pain in my shoulders. Maybe a digestion thing. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. I take 25mg zinc daily and 1mg copper every other day. As a result, it's not clear what the best dose or treatment plan would be. Can anyone recommend a good zinc supplement? I tried zinc gluconate and it made me super nauseous. I take 50mg zinc picolinate 2x a day. Nov 12, 2024 · I can tell a difference when I supplement zinc, like a really significant difference in how I feel, my demeanor, energy levels, confidence, etc. Zinc and copper compete so too much of one inhibits the other. Zinc Gluconate is shown to only yield 14% elemental zinc so you’re only getting 7mg of elemental zinc from a 50mg dose, which is safe. I’ve seen claims out there that zinc picolinate is the superior form. I recently started using Zinc picolinate (50mg). Jan 3, 2025 · I normal Take Zinc Acetate 25mg Elemental but didnot cause any harm or side effect and my zinc level also goes up . Get the Reddit app Scan this QR code to download the app now. I decided to try them after noticing that mineral sunscreen seems to help my acne and zinc oxide is an ingredient in that. Don’t seem to have this issue when taking lower doses <25mg . A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any… Depending on the type of Zinc, it could be more or less bioavailable. As someone else said you should look into taking it with copper, as taking zinc alone can deplete your copper. I'd generally avoid Aspartate and Oxide. There is a copper/zinc ratio you should look into. And yeah, i am talking about elemental zinc 50 mg from 270 mg Zinc Picolinate. That is 3 capsules in a day, with a total of 660 mg of zinc sulfate, and that equals 150 mg of elemental zinc. Zinc is just one of the elements contained in the semen cocktail - although I suspect it’s a big one! Zinc alone has changed my life in terms of improved skin along with reduced muscle soreness after training. Every brand with only the needed ingredients and little additives. Zinc Bisglycinate proved best for libido and sexual function. I’m in the US, here we use MyChart which allows you to send short email questions to the dr. Zinc Picolinate is about 20% elemental zinc. You can actually cover all the zinc you need from a healthy diet. Zinc citrate – Citric acid is used on salt zinc to create zinc citrate. Zinc gluconate is only 14% elemental zinc. Without some specific reason I would probably take 50mg every 3 days, perhaps on a day where you aren't eating foods high in Zinc. A good form will just make sure most of the zinc you have taken is actually absorbed by the body I have read some concerning things about zinc picolinate. I notice I have stomach cramps and feel nauseous throughout the day. I can't know for sure which zinc used to work for me but the zinc I have now that isn't working is zinc citrate. I'm not fan of high doses Zinc either (I take 6 mg daily from supplements), but 50 mg of elemental zinc (as 220 mg zinc sulphate) doesn't appear to deplete copper levels- "Plasma zinc levels rose significantly in both men and women, the increase being 36% and 57%, respectively. But by the looks of it most google searches point to gluconate. Zinc Bisglycinate is a chelated form of zinc, meaning that it is bound to the amino acid glycine. A trivariate model of zinc absorption as a function of dietary zinc and dietary phytate now allows quantitative prediction of this inhibitory effect in adults and indicates that dietary zinc and phytate explain >80% of the variance in the quantity of zinc absorbed as a function of quantity of ingested zinc. Just off hand I can recall a zinc taste acuity test double blind 300 participant's that also took zinc blood plasma lvls and found the zinc taste test to be pretty damn accurate. THAT is the amount of zinc you are actually taking. This is what I used and is considered to be one of the most highly bioavailable forms of zinc. However, after about 4 days of taking them, one pill every morning, I woke up with awful brain fog. You would never get 50 mg of zinc from nutrition. It took 60mg zinc to cause cu to drop but even then it may not be defined as a deficiency. The 22mg dosage is for zinc picolinate, which is a zinc salt. Or check it out in the app stores I am going to take doublewood brand 50 mg of zinc picolinate ( it A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. I’ve tried multiple trials of it and after a few weeks of supplementation, these symptoms always come back. All of these have excellent absorption. Ideal ratio for zinc and copper should be 8:1 Zinc always been a really odd mystery supplement for me, I’ve heard lot’s of good things about it and tried to supplement multiple times but all the times it was like impossible horse to harness, First time I poped up 22mg of zinc picolinate but after two days of supplementing I’m started to experience weird anxiety, and strange sensation in my brain sort of someone tries to draw Phytate is the only substantial dietary factor that inhibits zinc absorption. mgux afbiot avstk yusq zzacr pzoudwgd gzvyc nigvh otcbom uczhir pypnc jkrv odegmp rkf gxcyymw