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Fertility Nutrition Men's Fertility Pregnancy Q&A

Fertility Q&A – What You Need to Know About Getting Enough Folic Acid

Elizabeth Willett - M.A., Certified Herbalist
July 17, 2021
Reviewed by Christine Traxler, MD

Consuming folic acid is one of the most important things a woman can do when preparing for pregnancy. This is understood no matter what corner of the globe you stand in. Information about consuming the proper amounts of folic acid can be found in any preconception and pregnancy-health resource. But just knowing folic acid is important isn’t enough, you really should know why it is so important when preparing to get pregnant…

The Role of Folic Acid in Health

Folic acid is the common name used to refer to not only folic acid, but also to folate, folacin and vitamin B9, a critical nutrient in many metabolic processes of the body.

Folic acid/folate is required for the following:

  • the formation of DNA and the growth of new cells in all humans including a fetus
  • proper cell division
  • fetal nervous system development and preventing spina bifida
  • metabolism of amino acids
  • synthesis of SAM-e (S-adenosyl-methionine) known to support healthy emotions/moods
  • proper nervous system and brain function
  • maintenance of healthy homocysteine levels in the blood (elevated homocysteine levels may increase one’s risk of heart disease, stroke and miscarriage)
  • protection against lung, colon and cervical cancers

Folic acid is vital for preconception health and in pregnancy. “Pregnant women have an increased need for folic acid: it supports the growth of the placenta and fetus, and helps to prevent several types of birth defects, especially those of the brain and spine [neural tube],” shares Dr. Andrew Weil. According to the National Center for Complementary and Alternative Medicine at the National Institutes of Health (NCCAM), “Inadequate maternal folate status has also been associated with low infant birth weight, preterm delivery, and fetal growth retardation…”, as well as pregnancy loss, depression, and cervical dysplasia.

Women come to us regularly with questions regarding folic acid intake. We carefully chose a variety of those questions we have received and covered them below to help you understand this nutrient even more…

Fertility Q&A: Common Questions About Folic Acid

1. Q: Is folic acid the same as folate, or what is the difference?

A: Folic acid is the synthetic version of folate which naturally occurs in many whole foods. Folate is what the body uses for all of the metabolic processes within the body listed above. The body has to convert folic acid into folate before it can utilize it.

Folic acid = synthetic, added to foods and is available in supplement (pill) form
Folate = naturally occurs in food and may be available in some whole-food supplements (check label)

Processed foods are often fortified with folic acid because processing may lower the folate content and research has proven that supplementing with folic acid helps to prevent several birth defects in pregnancy.

2. Q: Which form of Folic Acid (folic acid or folate) is best when preparing for conception?

A: When it comes to preparing for conception and more importantly pregnancy, we find that, in order for a woman to meet the daily folate requirement, she should be eating a whole-food diet that includes a variety of folate rich foods in addition to taking a whole-food multivitamin that contains either folic acid or folate. Neither is better than the other, unless you have been diagnosed with the genetic defect MTHFR (see more about this in the next question) which alters the body’s ability to utilize folic acid properly.

Consuming nutrients, including folate, from whole foods is best, but there are certain times in a woman’s life that she should up her intake of folate – preconception, pregnancy and lactation. Because it can be challenging to get enough folate in the diet from food alone, we feel supplementation will help a woman ensure she is getting enough folate daily.

3. Q: What if I have MTHFR? I have been diagnosed with homozygous MTHFR gene mutation C667T. I heard that I should not supplement with folic acid, but rather folate. Is that true?

A: A MTHFR C667T (Methylenetetrahydrofolate reductase) gene defect alters the body’s ability to properly utilize and absorb folic acid and contributes to elevated homocysteine levels.

Women with MTHFR C667T should avoid consuming supplements and foods fortified with folic acid. To meet the daily folate requirement, women with MTHFR should instead eat folate rich whole foods and supplement with a whole food multivitamin that contains folate rather than folic acid.

Learn additional ways to support your body prior to pregnancy if you are a MTHFR carrier…

4. Q: How much folic acid should I be taking daily?

A: The American College of Obstetricians and Gynecologists states that the recommended dietary allowance (RDA) should be at least 400mcg (micrograms per day for non-pregnant women). Women trying to conceive, pregnant and/or lactating should take a minimum of 800mcg per day. This level of intake might be difficult for many women to achieve through diet alone, so it is suggested to take either a folic acid or folate supplement that is included in a whole food multivitamin, in addition to eating foods rich in folate.

The NCCAM suggests to start taking folic acid at least one month prior to pregnancy to build up stores within the body to meet the needs of a developing fetus when pregnancy occurs.

5. Q: I see you carry three products that contain folic acid or folate – Fertile Woman One Daily Whole food Multivitamin, Baby and Me Multivitamin (prenatal) and Fertilica Choice Antioxidants. I want to combine the Fertilica Choice Antioxidants with one of those multivitamins, but I am worried I will be taking too much folic acid. How much folic acid is too much? Also, I have MTHFR, are all of those supplements safe for me to take?

A: Great question! Research on therapeutic doses of folic acid for the treatment of cervical dysplasia and depression has shown that supplementation of folic acid at the upper limits of 5-10 milligrams daily is safe and well tolerated by the body. Though it is not recommended to take that much daily, as most people don’t need what is considered a therapeutic dose of folic acid. All of those supplements you asked about contain well below that upper limit, even when combined:

  • Fertile Woman One Daily contains 800mcg of folic acid
  • Baby and Me Multivitamin contains 600mcg of folate (363mcg folic acid with broccoli)
  • Baby & Me 2TM Prenatal Multivitamin contains 600 mg methylated folate

1000 micrograms (mcg) = 1 milligram (mg), so you can see that even when combining two of them, you are nowhere near that upper limit.

To answer your question about the safety of these particular supplements for women with MTHFR, Baby & Me 2TM Prenatal Multivitamin which contains folate rather than folic acid would be best. Women with MTHFR can’t utilize folic acid properly, so consuming folate is best.

Note: Folic Acid has been removed from Fertilica Choice Antioxidants since posting this Q&A.

6. Q: Why does a product contain folic acid if it is made from whole food?

A: In order for a whole-food multivitamin to meet the FDA requirements for each nutrient, individual nutrients like folic acid may start out as a USP pharmaceutical, food-grade nutrient isolate before it becomes the whole-food multivitamin you swallow. Nutrient isolates are then cultured in a base of fruits, vegetables and herbs with Lactobacillus bulgaricus, Streptococcus thermophilus and Saccharomyces cerevisiae; each is a catalyst to help the nutrient be easily identifiable and digested as a food source by the body.

7. Q: I have heard that certain substances can prevent the body from absorbing folic acid properly. What are they?

A: Excessive, or frequent consumption of the following substances lowers the body’s ability to absorb folic acid:

  • alcohol
  • green and black tea
  • antacids
  • antibiotics
  • aspirin
  • oral contraceptives

Talk to your healthcare provider about, or continue to research the implications of consuming any of the above while trying to conceive and in pregnancy.

8. Q: Should men also take folic acid?

A: Yes. Men wishing to increase sperm quality may want to consider eating a folate-rich diet and taking a whole-food multivitamin containing folate or folic acid. In 2008, a study was published in the peer-reviewed medical journal Human Reproduction that showed “a link between high levels of the nutrient [folic acid] in men’s diets and the genetic quality of their sperm.” While concrete conclusions were not made in this study, folic acid is a common nutrient in men’s multivitamins and may support sperm health.

Quick Recap

Folic acid and folate should be consumed by men and women preparing for pregnancy and continued by women during pregnancy and lactation for the health of her baby. You may already eat these foods, but click here to learn more about foods rich in folate. Careful though, the list will make you hungry!

Women with MTHFR should find an OB/Gyn or midwife to work with that is well educated in MTHFR gene mutation. They can help you understand how to get the right amount of folate based on your particular needs.

References

  • Barton-Schuster, D. (n.d.). Folic Acid Vital For Preconception & Pregnancy. Retrieved from: http://natural-fertility-info.com/folic-acid-preconception-pregnancy.html
  • Folate. (n.d.). Retrieved from: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
  • Folic Acid Fact Sheet. (n.d.). Retrieved from: https://www.womenshealth.gov/a-z-topics/folic-acid
  • Folic Acid: MedlinePlus. (n.d.). Retrieved from: https://www.nlm.nih.gov/medlineplus/folicacid.html
  • Murray, M. (1996). Vitamins: Folic Acid. In Encyclopedia of nutritional supplements: The essential guide for improving your health naturally (pp. 119-126). Rocklin, Calif.: Prima Pub.
  • Weil, A. (n.d.). Supplements & Herbs: Vitamin B9 – Folate. Retrieved from: https://www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-b9/
  • Young, S., Eskenazi, B., Marchetti, F., Block, G., & Wyrobek, A. (2008). The association of folate, zinc and antioxidant intake with sperm aneuploidy in healthy non-smoking men. Human Reproduction, 23(5), 1014-1022. doi:10.1093/humrep/den036. Retrieved from: https://academic.oup.com/humrep/article/23/5/1014/646098

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About the Author

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Elizabeth Willett - M.A., Certified Herbalist

Elizabeth Willett is the Senior Herbalist and Lead Educator at NaturalFertilityInfo.com. She holds a BS in Mass Communications (2000) from Minnesota State University, and a Master of Arts degree (MA, 2010) in Holistic Health Studies with a specialization is herbalism from St. Catherine University in St. Paul, MN. Liz has written over 200 articles on women's fertility and brings a vast wealth of knowledge and expertise in holistic health and healing to Natural Fertility Info.com

5 Steps To Improve Your Fertility Naturally

  • Learn the 5 different areas to focus on for optimal fertility health
  • Learn how to support hormonal health with herbs and essential oils
  • Tips on transitioning to a whole food fertility diet.
  • Self-care therapies to support your reproductive health

@NaturalFertilityInfo

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Mar 29

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This is how I make my salad every week. Love love love this salad. 

I think the key to a good salad is lots of little treasures throughout the salad. 

Let me know if you are going to give it a try and what you think of it!

👇 If you would like to learn more about eating for fertility and join the 21 Day Fertility Diet Challenge. Type FIVE in the comments below and I will send you the link 👇

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Juicing is the easiest way to get more veggies and fruits into your diet. 

The key I have found to be consistent with juicing is to batch juice. 

Every 3 days I make a big batch of juice so for the next 3 days all I have to do is reach in the fridge and my juice is ready to go. 

Do you juice? What's your go-to recipe?

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Lowering cortisol levels is important for ovulation and healthy hormone production. 

When the body has high levels of cortisone the reproductive system will be the first system that stops getting resources. 

Take daily steps to help reduce stress and lower chronic stress. 

Some of my favorite stress reducing activities are: 
💗 Meditation 
💗 Massage 
💗 Exercise 
💗 EFT 
💗 Breathwork 
💗 Therapeutic essential oils such as lavender 
💗 Therapy 
💗 Hot baths 
💗 Nature walks 
💗 Earthing 
💗 Kick boxing 
💗 Mediation 

:) What is your favorite way to release stress? #naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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Mar 29

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🥚 In the past, a common belief was that the only factor which determines ovarian and egg health was age.

Based on new studies, we now know that this may not be true. 🤯

There are many factors that can have an impact on the health of the ovaries and eggs including environmental factors, hormones in the diet, and stress, just to name a few.

In addition, having healthy fertility is based on many additional aspects to consider, including:
➡️ Proper circulation
➡️ A healthy fertility cycle
➡️ Balanced hormones
➡️ Healthy eggs

Egg health is one of the cornerstones of healthy fertility.

The health of your eggs (ova) can affect whether or not fertilization and implantation will occur as well as the viability of a pregnancy.

During the cycle of an egg’s journey towards ovulation, there is a window of opportunity, a period of time, when certain factors can affect the health of the eggs that are preparing for ovulation. ⏳

This journey takes about 90 days.

The steps you take today will impact the health of your eggs 3 months from now.

That is why I talk so much about taking a MINIMUM of 90 days to prepare for pregnancy or IVF/IUI.

🙂 The good news is that there are steps you can take to help support the health of your eggs. There is too much info to put into this tiny caption but….

Type EGG if you would like me to send you my Egg Health Checklist that takes you through all of the steps to take.👇👇
#fertility #fertilityjourney

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How To Eat Healthier For Your Fertility 🍌🍇🍉🥒🥕

Nutrition can make a big difference when you are wanting to prepare for pregnancy, support hormonal health or overcome fertility issues. 

But it can sometimes be hard to start new habits. 

One of my favorite ways to make lasting dietary changes is to focus on what you can add instead of only the things you shouldn’t be eating.

There are 5 specific things I have my clients add to their current diets every day. 

🍌What they found after about 21 days of eating this way, they started to not only crave healthier foods, their body was giving them positive feedback through lighter cycles, better digestion, clearer skin and more energy. ⚡

While eating healthy is something you will need to do for the rest of your life, doing a challenge like this helps to give you a great jump start. 

👇 If you would like to learn more about the Important 5 and start a 21 Day Fertility Diet Challenge. Type DIET in the comments below and I will send you the link 👇

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It can be confusing to figure out what is beneficial to eat when experiencing PCOS..... 

Here is how I simplify it.  Type PCOS in the comments if you would like a link to all my PCOS resources. 👇

naturalfertilityinfo

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

naturalfertilityinfo

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Mar 27

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I love hearing others share their experiences on the Fertility Cleanse. 

Mamijanini shares her experiences on her fertility journey over on TT. 

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇 

#hormonehealth #hormonalhealth #periodhealth #naturalfertility #fertilitytips #fertilitydiet

naturalfertilityinfo

View

Mar 26

Open
🥚 In the past, a common belief was that the only factor which determines ovarian and egg health was age. 

Based on new studies, we now know that this may not be true. 🤯

There are many factors that can have an impact on the health of the ovaries and eggs including environmental factors, hormones in the diet, and stress, just to name a few.

In addition, having healthy fertility is based on many additional aspects to consider, including:
➡️ Proper circulation
➡️ A healthy fertility cycle
➡️ Balanced hormones
➡️ Healthy eggs

Egg health is one of the cornerstones of healthy fertility. 

The health of your eggs (ova) can affect whether or not fertilization and implantation will occur as well as the viability of a pregnancy.

During the cycle of an egg’s journey towards ovulation, there is a window of opportunity, a period of time, when certain factors can affect the health of the eggs that are preparing for ovulation. ⏳

This journey takes about 90 days. 

The steps you take today will impact the health of your eggs 3 months from now. 

That is why I talk so much about taking a MINIMUM of 90 days to prepare for pregnancy or IVF/IUI. 

🙂 The good news is that there are steps you can take to help support the health of your eggs. There is too much info to put into this tiny caption but….

Type EGG if you would like me to send you my Egg Health Checklist that takes you through all of the steps to take.👇👇

naturalfertilityinfo

View

Mar 26

Open
5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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Mar 25

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When a couple is preparing for fertility, it is a good idea for both to cleanse the body of toxins, chemicals, and excess hormones.

The chemicals, pesticides, and toxins in our environment are having a huge impact on male fertility. 

In the last 50 years, sperm counts have been cut in half.

Fertility Cleansing for men is a big step in the right direction. 

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇 

#hormonehealth #hormonalhealth #periodhealth #naturalfertility #fertilitytips #fertilitydiet

naturalfertilityinfo

View

Mar 25

Open
How To Eat Healthier For Your Fertility 🍌🍇🍉🥒🥕

Nutrition can make a big difference when you are wanting to prepare for pregnancy, support hormonal health or overcome fertility issues.

But it can sometimes be hard to start new habits.

One of my favorite ways to make lasting dietary changes is to focus on what you can add instead of only the things you shouldn’t be eating.

There are 5 specific things I have my clients add to their current diets every day.

🍌What they found after about 21 days of eating this way, they started to not only crave healthier foods, their body was giving them positive feedback through lighter cycles, better digestion, clearer skin and more energy. ⚡

While eating healthy is something you will need to do for the rest of your life, doing a challenge like this helps to give you a great jump start.

👇 If you would like to learn more about the Important 5 and start a 21 Day Fertility Diet Challenge. Type DIET in the comments below and I will send you the link 👇

naturalfertilityinfo

View

Mar 24

Open
Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

naturalfertilityinfo

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Mar 24

Open
🚩The good news is that each of these red flags can be fixed through lifestyle upgrades and natural therapies! 

Type ‘STEPS’ in the comments below if you want to learn which steps are most important for fertility and hormone health. Let’s turn those red flags green. 💚

naturalfertilityinfo

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Mar 23

Open
🌱Learn how to balance your HORMONES naturally 👇

Here are 3 practical and affect ways to support your hormonal health.

One of the keys to see the best results is to stay consistent and learn as much about your body as you can.

1️⃣ Use liver supporting herbs

Herbs such as milk thistle have been shown to help the liver in it's natural ability to get rid of toxins and chemicals in the body.

This can make a big difference when it comes to hormone balance.

2️⃣ Do the Fertility Cleanse 1-2x per year

Support the body in it’s natural ability to get rid of excess hormones by doing a fertility cleanse.

3️⃣ Stop using skin care and cleaning products that contain hormone mimicking chemicals

Xenohormones mimic estrogen in the body and can cause imbalance.

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇

#hormonehealth #hormonalhealth #periodhealth #naturalfertility #fertilitytips #fertilitydiet

naturalfertilityinfo

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Mar 23

Open
Should men do a Fertility Cleanse as well? 💪

A common misconception when it comes to fertility is that if there is an issue it is most likely going to be with the woman. 

This is simply not true. 

Statically fertility issues impact men just as often as women and lifestyle factors can make a big difference. 

The Male Fertility Cleanse Kit helps to support men to cleanse and detox excess hormones, toxins, increase circulation and promote hormone balance. 

👇 Drop MEN in the comments below & I will send you my Male Fertility Checklist with all the details on which herbs, supplements and foods to focus on in addition to cleansing 👇

#malefertilty #naturalfertility #gettingpregnant #fertilitytips

naturalfertilityinfo

View

Mar 22

Open
Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

naturalfertilityinfo

View

Mar 22

Open
Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

naturalfertilityinfo

View

Mar 22

Open
☕Reproductive Support Tea contains herbs that support, tone, and nourish the female reproductive system while supporting hormone balance.
It’s a soothing and effective fertility tea that provides just the right mixture of beneficial fertility herbs designed to help:

1️⃣ Nourish the uterus*
2️⃣ Support fallopian tube health.*
3️⃣ Help maintain normal ovarian function.*
4️⃣ Encourage normal uterine health.*
5️⃣ Support hormonal balance.

This tea is one of two teas in our Fertility Cleanse Kit. 

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇 

What tea are you drinking today??

naturalfertilityinfo

View

Mar 21

Open
Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"
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