Zinc picolinate reddit. On picolinate specifcally I would also not use picolinate.

Zinc picolinate reddit 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 would try to eat foods that have good amounts of zinc first. Upon examining only the relevant studies It depends on which chelate you got. There is a copper/zinc ratio you should look into. Sadly, the chelated forms (the ones bound with the amino acid) like glycinate break the fast. Every brand with only the needed ingredients and little additives. Now If I want to raise my libido using zinc. Both have good bioavailability and can easily be absorbed. 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. The only thing that raised my zinc levels and I was trying years. Look up the content of elemental (actual) zinc in whatever product you are taking. 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. Copper is necessary for iron absorption so high zinc can mean low copper resulting in low iron. Zinc sulfate. (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). The 40mg RDA you're referring to is for elemental zinc. But after Taking Zinc Dec 13, 2024 · Two popular ones are zinc bisglycinate and zinc picolinate. when i stoped zinc i definitely noticed a decrease in volume and i also noticed a miner increase in volume with 25mg. The 30-32mg dosage you are seeing is for the entire tablet, which includes the zinc picolinate and the picolinate molecule. Regardless, I still get a few cystic pimples the week after my period. Maybe a digestion thing. In addition to that, not all of it absorbed. Get the Reddit app Scan this QR code to download the app now Igennus neurobalance has 6mg zinc picolinate, 2. The most common form in stores is zinc citrate, and many people with food sensitivities have trouble with citrates. People use oral zinc to help treat colds, but it can decrease the effectiveness of certain drugs and cause side effects. But by the looks of it most google searches point to gluconate. Each group rotated for four week periods through a random sequence of oral supplementation including: zinc picolinate, zinc citrate, and zinc gluconate. With a varied diet, your body usually gets enough zinc. Zinc Picolinate is about 20% elemental zinc. Zinc and copper compete so too much of one inhibits the other. All of these have excellent absorption. Best overall is probably Zinc Glycinate (or Bisglycinate) from Albion (sold by many brands) Picolinate, Methionine (optizinc), and Orotate are also good forms. Too much zinc will deplete copper. The zinc picolinate in the tablet is bound to picolinate, which is a molecule that helps the body absorb zinc more easily. whats the best form. ai So I stopped taking it as I figured if my body reacted that bad to it, it can't be good for me. 50 mg daily is only useful when you have a infection. 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. 50mg zinc citrate has made me queasy/stomach ache. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. I only take copper when I use excess zinc or NAC. I notice I have stomach cramps and feel nauseous throughout the day. This message was generated by a (very smart) bot. I take 25mg zinc daily and 1mg copper every other day. My copper is still low though. 50mg is alot unless your Doctor has prescribed it for you. I decided to try them after noticing that mineral sunscreen seems to help my acne and zinc oxide is an ingredient in that. Zinc (especially when taken with magnesium) can help many people with their sleep -- taken a few hours before bed should be fine. 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. THAT is the amount of zinc you are actually taking. Just be sure not to go too high with the zinc, it can throw off zinc-copper balance which is very important. Supposedly it doesn't get absorbed well. Example: 50mg of Zinc Gluconate is actually 7mg elemental zinc. I am planning on getting a zinc supplement to help boost my testosterone levels. Since NOW Foods has 50mg of elemental zinc, that is a lot more than the RDA. There's zinc picolinate, ascorbate, chloride, sulphate, etc. During the period of time when i was taking 50mg of zinc i definitely noticed a increase in semen volume. I noticed pretty drastic results in terms of libido, strength and subjective well being to name a few. Zinc picolinate – Picolinic acid is an organic compound that is used with supplements to increase absorption. 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. I've read that zinc has the highest bioavailability in general when taken on an empty stomach. 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. 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. 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 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. Generally the label will say something along the lines of: Zinc (as zinc [complex]) 50 mg. Powered by vetted. From the picture, it looks like you are getting 50 mg of zinc gluconate which is not the same as elemental zinc. So like zinc 2-3x a week, copper 1-2x a week, is what I Solgar is superior. NICE! I experienced similar changes if you will after supplementing zinc a few years back. more often than copper. 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. 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. Plasma copper levels did not change significantly. Is it the best form of zinc I should be taking? I heard it’s the most absorbable form of Zinc Itself. Zinc Bisglycinate vs Zinc Picolinate—What’s The Difference? Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. People will have different experiences with all types of vitamins based on how their body reacts. My advice: just ask the doctor about supplementing with the copper. Available Forms of Zinc: *Ranked from most to least bioavailable. Which forms of zinc have you tried? You might do better with zinc gluconate or picolinate. 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. My skin looks very good,I don't have acne problems and somehow I look way better in general. 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. The official Team3DAlpha Reddit. ), 🧬genetics, 🦍testosterone, 💃dating, 🧠Psychology, and 🌎race & ethnicity. Will you recomended 15g doae or based on your experience you think zinc wont benefit in the long term. Don’t seem to have this issue when taking lower doses <25mg . Food sources of zinc include chicken, red meat and fortified breakfast cereals. 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. 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. 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. Learn more about Thorne Zinc Picolinate 15mg, 60 Capsules. Research also doesn't show what amount of zinc is the best. Zinc will remain zinc ultimately. 5mg of elemental zinc. Edit: Saw some comments about copper deficiency. just saw an article called "Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans" that says the picolinate is better. 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. 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 . 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 . 2 questions: how many mgs of zinc should I aim for daily? My doc said to try for 12mg. Keep reading to dive deeper into these popular zinc forms to determine which is best for you. Started taking zinc supplements after reading about benefits online, also read that zinc picolinate is one of the best forms in terms of absorption. 67 votes, 37 comments. Most zinc supplements that say 50mg of zinc are usually Zinc Gluconate or Zinc Picolinate. I take 15mg of Zinc Picolinate a day, and still get some from food. Other forms have not been studied as well, but methionine chelates are probably very bioavailable. 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. 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. I try to take zinc with copper, but I take zinc 2x. When you are taking zinc you should be aware of your copper status. So 50mg of zinc gluconate is only 7. As a result, it's not clear what the best dose or treatment plan would be. The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men. I’ve had other forms of zinc / copper mixtures that did not make me nauseous, but it was not picolinate. I take 50mg zinc picolinate 2x a day. 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. Given the high dose I planned to only take it x2/week. On picolinate specifcally I would also not use picolinate. 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. "Take zinc acetate not zinc gluconate. 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. 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. 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. Best way to find out is to test it for yourself. (Over 80%) You can find liquid zinc sulfate on Amazon for like 15-20 bucks. 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. And yeah, i am talking about elemental zinc 50 mg from 270 mg Zinc Picolinate. 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. Zinc acetate appears to have a much stronger effect than gluconate. Also i will mention zinkmethionine, the best form, i love it. But it is not entirely out of the question either. I also checked blood, zinc was so high that it gave me slight copper deficiency. Zinc Bisglycinate proved best for libido and sexual function. I recently started using Zinc picolinate (50mg). So maybe try putting 10% zinc sulphate lotion topically, 3x a day for four weeks If you have the patience. I take picolinate personally, and I've been taking 50mg daily. Also just a note, I believe that the maximum dose of zinc/day is recommended to be 40mg, but that's for elemental zinc. Copper levels are fine, I’ve checked and I eat enough red meat. And researchers don't know how people can avoid the side effects of taking zinc. You can actually cover all the zinc you need from a healthy diet. I’ve seen claims out there that zinc picolinate is the superior form. 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. Discuss all things related to 🧔male self-improvement, 💪fitness (bodybuilding, strength, fat loss, Nucleus Overload®, myostatin, sports, human physiology & evolution etc. 50 mg of zinc picolinate would yield about 10. Some of the zinc studies used dosages of 100 mg, so this amount may be reasonable for the OP. 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). I’m also very thirsty despite trying to drink a lot of water. Masterjohn has a good article on zinc. However, there are some differences in how they are absorbed and utilized by the body. Or zinc sulfate … 220mg - notes entire compound without specifying elemental zinc. 20-30mg of elemental zinc should be fine even without cu supplementation. 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. 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. 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 took it at night with 480mg magnesium glycinate. I didn't initially attribute this to the zinc until the fog persisted for another 3 days. "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%). I dunno why your are bringing this here, there are many other forms you can try if you are concerned about picolinate. It's a tricky & complicated balance. Oct 2, 2024 · I take 50mg of Zinc Picolinate a Day, it replace the amino acid chelate zinc I used to take. It also helps recovery during those first few days after having sex but there is definitely something missing. Tressless (*tress·less*, without hair) is the most popular community for males and females coping with hair loss. My percents might be off but that’s the main idea. TL;DR - Zinc squashed my bad breath and is a big helper with ADHD as well. " 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). 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. Best to reach out to the company and ask how much elemental zinc it has. Find Thorne Zinc Picolinate 15mg, 60 Capsules alternatives. 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. Not a place for discussion of illicit and illegal compounds. I just gave picolinate as an example I recently added Zinc Picolinate 15mg for immunity (preventing cold/flu and covid). 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. So 50mg of Zinc Picolinate is equal to about 10mg of elemental zinc per serving. That is 3 capsules in a day, with a total of 660 mg of zinc sulfate, and that equals 150 mg of elemental zinc. since then i have done some experimenting by stoping taking zinc and also only taking 25mg. Zinc gluconate is only 13% of actual elemental zinc by weight. If you are deficient, you might be overloading your body with higher dose supplements. Just realized hey this is weird. I'd generally avoid Aspartate and Oxide. the recommended amount of zinc is only 11 miligrams for men, 8 for women. 5 mg elemental 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. I've also looked up a lot of 'healthy skin supplements' and they're mostly all just zinc gluconate. The best-studied forms of zinc are gluconate, acetate, sulfate, and citrate. Zinc picolinate and zinc oxide are not as reliable. The 22mg dosage is for zinc picolinate, which is a zinc salt. 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. When I take too much zinc it makes my jizz very. 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’ve tried multiple trials of it and after a few weeks of supplementation, these symptoms always come back. 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. viscous. 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. 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. 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. 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. However, after about 4 days of taking them, one pill every morning, I woke up with awful brain fog. 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. Zinc gluconate is only 14% elemental zinc. No idea why. I read that Zinc Picolinate is the type of Zinc that is best absorbed and im thinking of trying it. 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. Zinc Bisglycinate is a chelated form of zinc, meaning that it is bound to the amino acid glycine. I also read this "Topical preparation as 10% zinc sulphate lotion yields complete clearance in 80% in plane wart". Which is why I switched to the higher dose. 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. For everyone suggesting you look for the elemental zinc amount - almost no supplement reports something other than the elemental zinc. I’m in the US, here we use MyChart which allows you to send short email questions to the dr. Zinc citrate – Citric acid is used on salt zinc to create zinc citrate. Taking this when you're healthy is nuts. Can anyone recommend a good zinc supplement? I tried zinc gluconate and it made me super nauseous. 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. 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. 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. It significantly increases my libido. This is considerable experience. I read too much zinc lead zinc deficincy in brain. This is n=1 experiment, but zinc picolinate gives me wicked tendinitis in my elbows and joint pain in my shoulders. Copper and ceruloplasmin blood tests are fine. 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. I don't The best which i used to buy is Zinc AG from Metagenics, and UltraZin Zinc from Pure encapsulations. Other note: I also wear a mouthguard at night and that had helped a lot previously. Get the Reddit app Scan this QR code to download the app now. 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. OP, first see if you can get an answer without making another appt. 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. As someone else said you should look into taking it with copper, as taking zinc alone can deplete your copper. 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. Zinc picolinate is a well-absorbed form, but one caution needs to be mentioned. Zinc sulfate is about 36% elemental zinc, so you’re getting approximately 50mg of the mineral. ignore anyone who says it’s bro science. 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. You would never get 50 mg of zinc from nutrition. ZMA taken at night away from other minerals, especially calcium. Agree. Are you supplementing copper and zinc at the same time? Both of these minerals should be taken to prevent mineral imbalance. Only 20% of zinc picolinate is elemental zinc so if it is the former then there isn't much cause for concern. 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. Zinc really helps repair the body during sleep. Others contain echinacea which I can’t tolerate and am sensitive to. There are still questions about which type of zinc works best. Chemical sunscreens worsen my acne. I've read conflicting things online regarding the safety of taking higher doses of zinc. However, zinc bisglycinate is also well-tolerated by the digestive system. I've had little issue with zinc sulphate monohydrate. why do people get such noticeable reactions to supplements. So I think you might be experiencing something else. And I took 22mg daily for months. I haven't taken Thorne's zinc, only their K2 and B vitamin supplements. This is what I used and is considered to be one of the most highly bioavailable forms of zinc. I also take iron and wonder if I have to separate both iron and zinc for different days. It took 60mg zinc to cause cu to drop but even then it may not be defined as a deficiency. 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. 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. 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. RDA for men is 11mg. ubmsdg avw nfklupm qfyuom nopf uta xybsf ayvgpy fuqfnl rfppmd jjm nub xysgehz uxkprz pxovf