This Is How Much Magnesium You Should Take Based On Your Age (2023)

Magnesium is an essential mineral for our overall health, meaning it is required for normal body function and must be obtained from our diet or supplementation. Yet many people consume less than the recommended daily allowance (RDA) of magnesium making magnesium deficiency one of the top micronutrient deficiencies in the United States.

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Magnesium and Health

About 50-60% of magnesium in our body is found in our bones, the other half is found in soft tissue such as muscle, and less than 1% is in our blood.

Magnesium is needed for many different roles and functions, including assisting in over 300 enzymatic reactions in our body. Magnesium helps regulate glucose levels and blood pressure, produce energy, form our DNA, RNA, and support detoxification. It also plays a role in the active transport of calcium and potassium ions across cell membranes, which is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Bones

Magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts. Magnesium also affects the concentrations of both parathyroid hormone and the active form of vitamin D, which are significant regulators of bone homeostasis. Several population-based studies have found positive associations between magnesium intake and bone mineral density in both men and women.

Skeletal Muscles

While most of us understand that electrolytes like sodium and potassium are essential for our muscles, magnesium is also needed to synthesize protein and help our muscles to contract and relax. Magnesium deficiency can lead to muscle weakness and cramps.

Heart

Our heart is a muscle too. Not only is magnesium needed for our skeletal muscles, but also for our cardiac muscles to help our heart pump blood to all our organs and limbs efficiently. Magnesium deficiency can lead to high blood pressure, heart disease, and arrhythmias such as atrial fibrillation.

Nerves

For nerve conduction to occur, magnesium transports potassium and calcium across our cell membranes. Magnesium deficiency can cause numbness and tingling in our extremities.

Mitochondria

Our mitochondria are the powerhouses of our cells to produce energy. Mitochondria also stores magnesium and uses this mineral to create ATP, which is our energy source. Magnesium deficiency can cause fatigue if our cells cannot efficiently produce energy.

How is Magnesium Absorbed & Eliminated

Magnesium comes from our food when it gets broken down in our stomach, then absorbed in our small intestines. The amount of magnesium in our blood is controlled by elimination from our kidneys.

RDA of Magnesium

The Recommended Dietary Amount (RDA) of magnesium per day is different for all stages of life and genders:

Infants

Birth-6 months: 30mg

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Toddlers

7 months-1 year:75mg

1-3 years: 80mg

Children

4-8 years: 130mg

9-13 years: 240mg

Teens (14-18 years)

Females: 360mg

Males: 410mg

Adults (19-50 years)

Females: 310-320mg

Males:400-420mg

Older Adults (51+ years)

Females: 320mg

Males:420mg

Magnesium Deficiency Signs & Symptoms

Common symptoms and disorders of magnesium deficiency include:

  • Anxiety
  • Arrhythmias
  • Constipation
  • Fatigue
  • High glucose/diabetes
  • High blood pressure
  • Migraines
  • Muscle cramps/aches
  • Nausea
  • Numbness/tingling
  • Seizures
  • Weakness

Magnesium Deficiency Possible Causes

Medications, lifestyle factors, and gut health all have the potential to interact with magnesium supplements or affect magnesium serum levels.

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Diuretics

Diuretics cause the kidneys to get rid of extra fluid in the body to decrease blood pressure. Therefore, magnesium can be excreted in the fluid.

Proton Pump Inhibitors (PPIs)

Prescription proton pump inhibitor (PPI) drugs, when taken for prolonged periods, can cause hypomagnesemia. The FDA advises healthcare professionals to measure patients' serum magnesium levels before prescribing PPIs and to recheck magnesium levels periodically.

Asthma Medications

Theophylline adversely affects the metabolism and urinary excretion of magnesium, depleting total magnesium levels in the body.

Atrial Fibrillation Drugs

Digoxin, a medication to correct an irregular heart rate such as atrial fibrillation, can also deplete magnesium. Digoxin reduces tubular magnesium reabsorption, and in patients with congestive heart failure, this interaction may be cumulative with other causes of magnesium deficiency (diuretics, diet, poor intestinal absorption)

Oral Contraceptive

Oral contraceptives (or birth control pills) can deplete certain nutrients such as magnesium, selenium, zinc, B2, B6, B12, folate, Vitamin C, and Vitamin E. Research has shown total serum magnesium can be reduced after taking oral contraceptive pills. It is thought that the increased risk of blood clots on oral contraceptive pills is partially due to the change in the calcium to magnesium ratio.

Exercise

We lose electrolytes such as sodium, potassium, chloride, and magnesium when we sweat. Most sports drinks containing electrolytes have sodium and potassium but not magnesium. Therefore, we must replenish our food's magnesium levels or supplements.

Diet

Those who eat a Standard American Diet tend to be deficient in magnesium intake. Alcoholism can also cause magnesium deficiency.

Stress

When we are under acute stress, our bodies use magnesium to release certain neurotransmitters and hormones, such as catecholamines, cortisol, corticotropin-releasing factor (CRF), and ACTH.

These neurotransmitters and hormones help our bodies to adapt to stress. However, if the stress continues after an acute event, our bodies will continue to release these chemicals and need magnesium. This can contribute to magnesium deficiency over time.

Gut Health

Because magnesium is absorbed in our small intestines, maintaining proper gut health is very important.

Reduced levels of many nutrients are prevalent in untreated celiac disease (CD) and Crohn's patients.

8 Different Types of Magnesium

Supplementing is an easy way to replenish magnesium in the body if we cannot get enough from our food. To understand which type of magnesium is best for each condition, we have reviewed the most commonly used forms of magnesium below.

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Magnesium Citrate

Magnesium citrate is a form of magnesium that's bound with citric acid. It is one of the most bioavailable forms of magnesium that is easily absorbed in the intestines. This form does have mild laxative effects; therefore, it is helpful in patients who suffer from constipation.

One study showed that migraine sufferers' frequency was reduced by 41.6% when the participants took magnesium citrate.

Highlights: It's mainly used to raise magnesium levels and treat constipation in higher doses.

Magnesium Glycinate

Magnesium glycinate is made from a combination of magnesium and the amino acid glycine. This form of magnesium is easily absorbed and may have calming properties. It is also one of the gentlest magnesium supplements on the stomach and usually doesn't cause gi distress associated with other magnesium types.

Glycine is often used as a standalone dietary supplement to improve sleep.

Practitioners commonly use magnesium glycinate to help increase depleted magnesium levels and reduce the effects of insomnia, anxiety, and stress.

Highlights: Easily Absorbed, used to raise magnesium levels and has a calming effect.

Magnesium Oxide

Magnesium oxide is a salt that combines magnesium and oxygen and is the most common type of magnesium produced and used in supplements but has poor absorption.

It is best used to help alleviate constipation, so it should not be taken if you have loose stools or diarrhea. It is also frequently used for short-term relief of uncomfortable digestive symptoms, such as heartburn and indigestion.

Highlights: Mainly used for constipation. Not suitable for raising magnesium levels due to poor absorption.

Magnesium Chloride

Magnesium chloride is a magnesium salt that includes chlorine and is easily absorbed via the digestive tract to raise magnesium levels or, topically, to relieve pain. One study showed women with fibromyalgia improved their symptoms after using magnesium chloride.

Highlights: Easily absorbed orally and topically. It is commonly used to raise magnesium levels and treat digestive complaints such as heartburn and constipation. Topically it may help relieve pain but is not proven to increase magnesium levels this way.

(Video) Which FORM of Magnesium Should YOU Take?

Magnesium Malate

Magnesium malate includes malic acid, which occurs naturally in some foods like fruit and wine. This acid has a sour taste and is often used as a flavor enhancer.

Magnesium malate has excellent absorption and can increase magnesium levels in our red blood cells. It is gentler on digestion than some of the other magnesium supplements. Therefore it is commonly used with patients who already have a tendency towards looser stools.

This form of magnesium is occasionally recommended as a treatment for symptoms associated with fibromyalgia and chronic fatigue syndrome, although there is limited research on this. This smaller study showed a reduction in pain and tenderness in 24 patients who have fibromyalgia.

Highlights: Easily absorbed and gentler on digestion than other forms. It's occasionally recommended for chronic pain conditions.

Magnesium Orotate

Magnesium orotate is a combination of magnesium and orotic acid. It is easily absorbed because it is not broken down by our stomach acid. This type of magnesium increases magnesium levels and treats symptoms of heartburn and indigestion related to higher stomach acid levels. It has also been shown to have heart health-boosting properties. A downside to magnesium orotate is its cost, as it is significantly more expensive than other magnesium supplements.

Highlights: Easily absorbed and used to increase magnesium levels and boost heart health. Commonly used in athletes, but it is more expensive than other forms of magnesium.

Magnesium Sulfate

Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. It is commonly used as an Epsom salt soak. It can be taken internally to be used to help relieve constipation but has an unpleasant taste. Therefore many people choose other forms of magnesium to treat constipation, like magnesium citrate.

Highlights: Although many people use this type of magnesium topically, there is little evidence that it is absorbed at high enough levels through the skin to raise blood serum magnesium levels. Therefore, this form is commonly used to help with pain relief and relaxation.

Magnesium Taurate

Magnesium taurate is a combination of magnesium and the amino acid taurine. This form of magnesium has excellent absorption and is sometimes used to improve blood pressure, preeclampsia in pregnant women, and insulin sensitivity, although human trials are limited.

Highlights: Not the most common magnesium supplement on the shelves, but there is a small amount of evidence that it may treat conditions associated with blood pressure and insulin sensitivity. More trials have been requested for these conditions.

Functional Medicine Labs to Detect Magnesium Deficiency

It can be hard to determine if you have magnesium deficiency based on symptoms alone. Therefore, functional medicine suggests testing for magnesium and other micronutrient levels annually. Checking your levels can help determine how much magnesium you need every day and whether those levels can be achieved via diet or if a higher dose in supplement form is required.

Magnesium RBC

Most primary care providers check a serum magnesium level. The serum contains plasma, platelets, and red blood cells. Remember, less than 1% of magnesium is found in our blood because our cells get magnesium from our red blood cells. Therefore, the Magnesium RBC test is a more accurate assessment of the amount of magnesium detected in your red blood cells.

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Micronutrient Testing

Functional lab tests such as the NutrEval by Genova Diagnostics check Magnesium RBC and other nutrient levels that could affect magnesium absorption. The Micronutrients Panel by Vibrant America checks not only Magnesium RBC but also the intracellular and extracellular levels.

Summary

Since most Americans are deficient in magnesium, which can be a factor leading to multiple chronic diseases, it is essential to get your levels checked. Consuming more avocados, beans, nuts, whole grains, seeds, and salmon are excellent sources of magnesium in our food.

FAQs

How much magnesium should you take a day by age? ›

In addition to what you get from food, the highest dose you should take of magnesium supplements is: 65 mg/day for children ages 1-3. 110 mg/day for children ages 4-8. 350 mg/day for adults and children ages 9 and up.

Is 1000mg magnesium per day too much? ›

Doses less than 350 mg daily are safe for most adults. In some people, magnesium might cause stomach upset, nausea, vomiting, diarrhea, and other side effects. When taken in very large amounts (greater than 350 mg daily), magnesium is POSSIBLY UNSAFE.

Is 3000 mg of magnesium too much? ›

To avoid an overdose, do not take more than 350 mg of magnesium a day.

How much magnesium should I take daily for leg cramps? ›

Although further research is needed on magnesium and muscle cramps, taking 300 mg of magnesium daily has been shown to decrease symptoms.

Does vitamin D deplete magnesium? ›

Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.

How do I know if I am taking too much magnesium? ›

High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.

What medications should you not take with magnesium? ›

Magnesium can decrease the absorption and effectiveness of numerous medications, including some common antibiotics such as tetracycline (Achromycin, Sumycin), demeclocycline (Declomycin), doxycycline (Vibramycin), minocycline (Minocin), ciprofloxacin (Cipro), levofloxacin (Levaquin), moxifloxacin (Avelox) and ofloxacin ...

What is the best form of magnesium to take? ›

Magnesium citrate is one of the most common magnesium formulations and can be easily purchased online or in stores worldwide. Some research suggests that this type is among the most bioavailable forms of magnesium, meaning that it's more easily absorbed in your digestive tract than other forms ( 4 ).

How long does it take for magnesium to start working? ›

Magnesium begins to take effect after one week of consistent supplementation.

How do you know if your magnesium is low? ›

What are the symptoms of magnesium deficiency symptoms?
  1. loss of appetite.
  2. nausea and vomiting.
  3. fatigue and weakness.
  4. shaking.
  5. pins and needles.
  6. muscle spasms.
  7. hyperexcitability.
  8. sleepiness.

What kind of magnesium should I take for leg cramps? ›

Magnesium citrate may be the most effective type if you want to try a supplement. If you're magnesium deficient, there may be other benefits from increasing your intake of this nutrient. And other remedies are available for leg cramping that may help.

How much magnesium should a 70 year old woman take? ›

Current recommended daily requirements of magnesium for adults 51 and older is 420 milligrams for men and 320 milligrams for women.

Does magnesium lower blood pressure? ›

Magnesium intake of 500 mg/d to 1000 mg/d may reduce blood pressure (BP) as much as 5.6/2.8 mm Hg. However, clinical studies have a wide range of BP reduction, with some showing no change in BP.

Is it OK to take magnesium every day? ›

Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.

Is magnesium good for aching legs? ›

Since magnesium plays a role in neuromuscular transmission and muscle contraction, it has been hypothesised that magnesium deficiency may predispose to muscle cramps. Thus magnesium supplements are often recommended to prevent cramps.

What is your body lacking when you have leg cramps? ›

Too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Diuretics — medications often prescribed for high blood pressure — also can deplete these minerals.

What is the best vitamin for leg cramps? ›

Vitamin B complex.

There is some evidence that taking a daily capsule containing eight B vitamins—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), and B12—may prevent cramps.

What depletes magnesium in the human body? ›

Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.

What food is highest in magnesium? ›

Magnesium-rich foods
  • pumpkin seeds, 30g (156mg)
  • chia seeds, 30 g (111mg)
  • almonds, 30g (80mg of magnesium)
  • spinach, boiled, ½ cup (78mg)
  • cashews, 30g (74mg)
  • peanuts, ¼ cup (63mg)
  • soymilk, 1 cup (61mg)
  • oatmeal, 1 cup cooked (6 mg)

What blocks absorption of magnesium? ›

Some foods can block the absorption of magnesium, for example, high protein diets can decrease magnesium absorption. Tannins in tea bind and remove minerals including magnesium. Oxalic acid in rhubarb, spinach and chard and phytic acid in cereals and soy also block the absorption of magnesium.

When should you take magnesium morning or night? ›

Although many people use magnesium for sleep support, it isn't known to cause tiredness during the day. However, if you want to maximize the benefits for better sleep, it's best to take your magnesium supplement an hour or two before bedtime.

Can magnesium cause kidney problems? ›

Magnesium supplements can cause excessive accumulation of magnesium in the blood, especially with patients who have chronic kidney disease. Accumulation of magnesium in the blood can cause muscle weakness, but does not damage the kidney directly.

What happens if your magnesium levels are too high? ›

Magnesium levels between 7 and 12 mg/dL can impact the heart and lungs, and levels in the upper end of this range may cause extreme fatigue and low blood pressure. Levels above 12 mg/dL can lead to muscle paralysis and hyperventilation. When levels are above 15.6 mg/dL, the condition may result in a coma.

Can you take magnesium and vitamin D together? ›

Yes! You can and should take magnesium and vitamin D together. In fact, the bioavailability of vitamin D largely relies on magnesium. Also, many nutrients wouldn't work efficiently without magnesium, further highlighting the importance of this mineral!

How long does it take for magnesium to lower blood pressure? ›

After further analyzing the data, the researchers concluded that taking 300 mg of magnesium supplements daily for one month could result in lower blood pressure and higher levels of magnesium in the blood.

Is 500mg of magnesium too much? ›

UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for magnesium is 350 milligrams from supplements only. High-dose supplements can lead to diarrhea, nausea, and cramping in some people.

Which magnesium is best for nerve pain? ›

Magnesium glycinate is especially for people with nerve pain or nerve degenerative diseases like diabetes mellitus and multiple sclerosis.

Which magnesium is best for inflammation? ›

While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.

Which magnesium is best for sleep and anxiety? ›

Magnesium glycinate/glycerophosphate - best for sleep and anxiety. Magnesium glycerophosphate is ideal for stress relief and sleep. Glycerophosphate has the lowest rate of diarrhea, as compared to other forms of magnesium.

What is the quickest way to get magnesium into your body? ›

How To Raise Magnesium Levels Quickly & Naturally:
  1. Whole grains. Wheat bran and oats are rich in magnesium. ...
  2. Nuts. Almonds, cashew nuts, pistachios, peanuts, and walnuts are loaded with magnesium.
  3. Vegetable seeds. ...
  4. Potatoes and leafy vegetables. ...
  5. Fruits. ...
  6. Rock salt and sea salt. ...
  7. Ragi. ...
  8. Coconut.
19 Aug 2019

Does magnesium help with inflammation? ›

Magnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin-6.

Can I take B12 vitamin D and magnesium together? ›

The micronutrient combination (DMB) comprises daily doses of 1,000 IU vitamin D, 150mg magnesium, and 500mcg vitamin B12, for up to 14 days. “Patients who received DMB had a significant reduction of clinical deterioration compared to patients without DMB.

What fruit is highest in magnesium? ›

Fruits high in magnesium include dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit. The daily value (DV) for magnesium 420mg per day.

How long does it take to correct a magnesium deficiency? ›

Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.

What is the best supplement for leg and foot cramps? ›

Magnesium is good for a variety of things, including leg cramps. Leg cramps can be caused by a lack of magnesium in the body, and supplementing with magnesium can help to relieve them.

What fruit helps muscle cramps? ›

You probably know that bananas are a good source of potassium. But they'll also give you magnesium and calcium. That's three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief.

What causes foot and leg cramps in bed? ›

In general, night leg cramps are likely to be related to muscle fatigue and nerve problems. The risk of having night leg cramps increases with age. Pregnant women also have a higher likelihood of having night leg cramps.

What is the best magnesium for seniors? ›

Incorporate magnesium-rich foods such as green leafy vegetables especially kale and spinach, nuts and seeds, wholefoods such as oats and barley, legumes, oily fish, bananas and nut butters into your meals and snacks.

Can you take magnesium with blood pressure medication? ›

However, magnesium supplementation is unnecessary and potentially dangerous if you are not deficient, and magnesium supplements can interact with some blood pressure medication. Your best option is to eat a healthy diet that includes plenty of foods rich in magnesium.

Does magnesium help with aging? ›

Magnesium is an essential for the enzymes that support DNA repair and replication. Without Magnesium, these processes can slow down and in turn speed up the signs of ageing. Magnesium helps support the synthesis of collagen and a lack of collagen as we age is one of the key factors in wrinkles.

What is the best vitamin for blood circulation? ›

Vitamin E. This essential vitamin works to keep your blood flowing properly throughout your veins. It does this by keeping your platelets from getting too sticky.

Can magnesium lower cholesterol? ›

Magnesium has been reported to decrease total serum cholesterol, low density lipoprotein, and very low density lipoprotein, and increase high density lipoprotein.

Does magnesium help with circulation? ›

Magnesium plays a role in blood circulation and neurotransmitter function and can help control pain by releasing pain-reducing hormones and constricting blood vessels.

What are the long term effects of taking magnesium? ›

Long-term magnesium supplementation improves arterial stiffness, a cardiovascular disease risk marker. Effects on endothelial function may be another mechanism whereby increased magnesium intakes affect cardiovascular risk.

What are symptoms of too much magnesium? ›

High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.

Do you need more magnesium as you get older? ›

Magnesium is paramount to our health and over time, our magnesium intake tends to decline with age because of natural changes to the body. In the elderly, the importance of an adequate magnesium intake is reiterated as research shows it may preserve cognitive function.

Which kind of magnesium is best? ›

Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.

What depletes the body of magnesium? ›

Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.

How can I test my magnesium levels at home? ›

You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.

What disease is caused by lack of magnesium? ›

Magnesium deficiency is a condition in which the amount of magnesium in the blood is lower than normal. The medical name of this condition is hypomagnesemia.

Should I take magnesium in the morning or at night? ›

Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.

What does magnesium do for the heart? ›

In the heart, magnesium plays a key role in modulating neuronal excitation, intracardiac conduction, and myocardial contraction by regulating a number of ion transporters, including potassium and calcium channels.

Which magnesium is good for seniors? ›

Foods that are rich in magnesium are widely available and will help seniors meet their daily recommended allowances. Nuts, seeds, leafy vegetables, milk, yogurt, and whole grains contain plentiful amounts of magnesium. Tap, mineral, and bottled water also provide magnesium.

What are the seven signs you need magnesium? ›

This article lists 7 symptoms of magnesium deficiency.
  • Muscle twitches and cramps. Share on Pinterest Goodboy Picture Company/Getty Images. ...
  • Mental health conditions. ...
  • Osteoporosis. ...
  • Fatigue and muscle weakness. ...
  • High blood pressure. ...
  • Asthma. ...
  • Irregular heartbeat.
12 Apr 2022

Is it safe for elderly to take magnesium? ›

As we age, we're simply more at risk for nutrient deficiencies – and magnesium is one of the essentials to keep an eye on. First, make sure you are consuming magnesium-rich foods. The recommended daily amount of magnesium that you should ingest is between 400-420mg for men and 310-320mg for women.

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