Vitamins for acne and acne on the face

Characteristics in the rating

Acne is a serious problem that can be faced at any age. One of the most effective means in the fight against them are vitamin-mineral complexes. Especially for you, we have prepared the TOP 10 best vitamins for acne, allowing you to restore the health and beauty of your skin.

TOP 10 best vitamins for acne

10 Aerovit

Aerovit is the most affordable vitamin complex that allows you to cope with acne. Despite its low cost, it has a rich composition. It contains vitamins B1, B2, B6, B12, A, E, C and PP. The drug not only replenishes the supply of useful elements in the body, but also improves the condition of the skin: eliminates peeling and redness, evens out the complexion, and gets rid of superficial acne.

Reviews say that these vitamins are available in convenient packages of 10 and 30 pcs. Daily dosage – 1 tablet. After just 5-7 days of use, the first results are noticeable: the face becomes cleaner, the reserve of strength is restored, and sebum production is reduced. Pros: low price, a complete set of vitamins for skin health and beauty, simple dosage regimen. Cons: Aerovit is prohibited for people under 18 years of age and has many contraindications, including pregnancy and lactation.

9 Alvitil

The multivitamin preparation "Alvitil" contains a complex of vitamins necessary to restore your skin: A, D3, E, C and group B. They eliminate not only inflammation, but also the cause that caused it: they regulate the activity of the sebaceous glands, replenish the deficiency of useful elements, etc. The drug reduces acne and blackheads, so your skin looks even more beautiful and healthy.

The Alvitil complex is also recommended for neuropsychic and physical stress. It is available in tablets and syrup, so you choose the convenient format yourself. The advantages thanks to which it entered the TOP 10: for adults and adolescents, it replenishes vitamin deficiencies, stimulates metabolic processes in the body. Before taking, we recommend consulting with a specialist; allergic reactions are possible. Contraindication – hypersensitivity to the components included in the drug.

8 Supradin

Vitamins "Supradin" increase vitality and also restore the condition of skin, hair and nails. This is a unique drug that contains vitamins B, C, D3, A, as well as magnesium, iron, phosphorus, calcium and zinc. Providing a complex effect, they fight the spread of acne and restore the skin's protective barrier. The drug strengthens the immune system and activates metabolic processes.

"Supradin" is available in regular and effervescent tablets. They are very tasty and have a pleasant orange aroma. Without synthetic additives and impurities. The recommended course of treatment is 1 month. Pros: reduce fatigue, contain the most useful macroelements, have a simple dosage regimen. Cons: cannot be taken on an empty stomach, high cost.

7 Zincteral

"Zincteral" is an excellent remedy for problem skin. The zinc-based formula stimulates metabolic processes and has an antioxidant effect. This microelement is a component of more than 70 enzymes on which the beauty and health of the skin depend. The drug is usually prescribed for pustular and purulent acne, as well as for ulcers that do not heal well. An excellent choice for preventing rashes during long-term hormone therapy.

Judging by the reviews of specialists, Zincteral provides the desired therapeutic effect in 99.8% of cases. Most patients immediately note that their skin condition has improved significantly since starting to take this drug. The optimal dosage is 1-2 tablets daily. The duration of treatment should not exceed 7-10 days. Pros: replenishment of zinc deficiency in the body, availability, ease of use. Disadvantage: Possible side effects such as nausea and heartburn.

6 Pentovit

One of the most effective drugs in the fight against acne is Pentovit. It is based on a vitamin complex consisting of thiamine chloride (B1), pyridoxine hydrochloride (B6), folic acid (B9), cyanocobalamin (B12) and nicotinamide (B3). The drug not only improves the condition of the skin, but also prevents the development of diseases of the central nervous system. An excellent choice for those who suffer from insomnia, depression, and anxiety.

One of the advantages of the drug "Pentovit" is a minimum of contraindications. It should not be taken only if you are hypersensitive to the components included in the composition. The recommended course is 3-4 weeks. Pros: non-addictive, very good effect, helps strengthen the nervous system. The downside is the complex dosage regimen. Every day you need to take 4-6 tablets orally at different times.

5 Tocopherol

If you want to quickly get rid of acne and increase the natural moisture of the skin, we recommend choosing vitamin E. Tocopherol prevents the penetration of toxins into the cells of the epidermis, so taking it reduces the number of blackheads and inflammation. Fat-soluble vitamin E reduces the rate of oxidative reactions and ensures high skin tone. It is a strong antioxidant that strengthens the immune system.

Vitamin E is available in blisters of 10 capsules. Their key advantage is ease of administration. You can take the capsules orally or add their contents to lotions, masks and creams. With regular use, the result is noticeable within 7-10 days: redness decreases, acne disappears, pores become much narrower. The best choice for those who want to get rid of post-acne. The recommended course of treatment is 10-14 days. Among the advantages: allowed during pregnancy and lactation, improves skin tone, does not contain synthetic additives.

4 Aevit

The complex vitamin preparation “Aevit” has a powerful antioxidant effect. The main active ingredients are vitamins A (18.7%) and E (40%). They take an active part in tissue regeneration processes, improve capillary circulation and eliminate inflammation. Vitamin A stimulates the proliferation of epithelial cells, which has a positive effect on the condition of the skin.

Vitamins are sold in individual blisters of 10 capsules and in packs. The tablets are round in shape, covered with a gelatin shell, and have a light oil aroma. Easy to swallow and does not cause side effects. Reviews say that the first results are noticeable after just a week of taking vitamins: the number of acne decreases, flaking disappears, and facial tone evens out. The contents of the capsules can be added to skin lotions and creams. Among the advantages: low cost, ease of administration, improved overall well-being.

3 Shine Complivit

If your skin is prone to acne, the best choice to combat inflammation would be the “Shine” vitamin and mineral complex. Its formula consists of 11 vitamins, 8 minerals and green tea extract, which helps improve the condition of the skin. The complex reliably protects the skin from the negative effects of UV rays and free radicals. It supports collagen synthesis and stimulates tissue regeneration.

The vitamin-mineral complex is available in plastic jars with a convenient lid of 30 and 60 tablets. The recommended course of treatment is 1 month. After just a few days of use, the condition of the skin improves: inflammation disappears, acne is reduced. Pros: excellent effectiveness, restorative effect, convenient format. Cons - the complex is prohibited during pregnancy and breastfeeding.

2 SKIN, NAILS & HAIR Solgar

SKIN, NAILS & HAIR – developed by the best Solgar specialists. The vitamin complex was created specifically for women who want to improve the condition of their skin, hair and nails. The balanced formula contains vitamin C, essential amino acids, silicon, copper and zinc. 100% organic dietary supplement. Does not contain artificial flavors or colors. It maintains the necessary level of collagen and stimulates the production of elastin fibers, low levels of which provoke the development of acne and decreased skin elasticity.

Reviews say that vitamins from Solgar with an improved formula are available in brown glass bottles. The tablets have a smooth coating and are easy to swallow. Result of intake: inflammation and black spots are reduced, peeling is reduced, an even and healthy complexion is restored. Pros: balanced composition, improved condition of hair and nails, no side effects. The only negative is the not very pleasant smell.

1 Pair Lion

Dull skin color, pimples and the red spots left behind by them - the Pair vitamin complex, included in the TOP 10 products, will help you cope with each of these problems. It is designed specifically to combat acne in adults, so it allows you to quickly get rid of subcutaneous and superficial acne, restore the functioning of the sebaceous glands and reduce the number of blackheads. Innovative drug No. 1 for eliminating acne from Japan.

The high effectiveness of the complex is ensured by its composition, which includes vitamins (B2, B6, B9, B12), amino acids and plant components. The first results are noticeable after 10-14 days of use, but to consolidate the achieved effect, it is recommended to take the supplement for 2 months. One package contains 120 tablets, which is enough for a full course. Pros: suppression of excessive sebum secretion, restoration of lipid metabolism, complete elimination of acne. The only negative is the high cost.

A vitamin is a compound that is not synthesized in sufficient quantities in the human body. Vitamins are important not only for general health, but also for maintaining the elasticity of facial skin.

After all, the skin on the face is quite problematic. Pimples and blackheads often appear on it, which spoil the appearance. A skin rash indicates a health problem.

Basically, the proliferation of acne on the skin can cause:

1. stressful situation;
2. improper diet;
3. failure to comply with hygiene rules;
4. endocrine disorder;
5. lack of vitamins;
6. hereditary predisposition;
7. unfavourable conditions;
8. polluted environment.

There are many anti-acne medications on the market today. Many of them contain a large number of chemicals that adversely affect the human body.

In order to avoid unpleasant consequences, you need to choose the right diet and include healthy foods. If there is excessive proliferation of acne and pimples on the face, you need to limit some foods.

The occurrence of acne is associated with improper outflow of sebum and interaction with skin bacteria. Sometimes using expensive facial skin products does not solve the problem.

Usually during adolescence, the use of drugs to combat acne can cause the situation to worsen. In this case, it is very important to find out the cause of the rash and carry out treatment.

When it becomes necessary to use drugs

In order to carry out successful treatment against acne, doctors recommend actively using vitamins A, B, C, E. Complexes in the form of capsules and tablets are available in any pharmacies.

If serious disorders are observed, it is recommended to consume vitamin B. There are special preparations in ampoules that effectively cope with the task and cleanse the skin surface of all possible impurities.

Many people choose to use ascorbic acid to boost their immune system. This element accelerates the healing process of damaged areas on the face and thoroughly cleanses the face of acne.

Ascorbic acid helps eliminate the inflammatory process and improve the structure of the skin.

Vitamin C plays an equally important role, helping to improve complexion, eliminate acne and increase the protective functions of the skin.

In terms of component content, the leading position is occupied by citrus fruit, black currant and sweet pepper. Vitamin C is active in its raw form. Heat treatment is not recommended.

Vitamin A is necessary to increase the elasticity of facial skin. This compound normalizes metabolism. One of the most accessible sources is carrots.

This product contains vitamin A, which restores the skin in a short period of time. It is advisable to combine Vitamin A with fats, for example, with products such as sour cream, butter, etc.

According to doctors, vitamin E is considered a source of beauty. Thanks to its content, the youth and elasticity of the skin is preserved.

Vitamin E perfectly fights negative environmental factors. This element is found in nuts, sea buckthorn, hazelnuts, almonds, pistachios, and dried apricots.

How to get rid of acne spots? The answer is here.

Products that worsen skin condition

Skin problems are common among both women and men. In order to cleanse your skin of impurities, you need to stop eating certain foods.

The most dangerous products for facial skin are margarine, coffee, carbonated drinks, sausages, non-natural juices, chili peppers, rice crackers, sausages, fried foods, excess alcohol, canned food, sweeteners, etc.

List of inexpensive vitamins for facial skin against acne:

The absence of this element in the body can cause insomnia, stress, and a poor immune system. Vitamin B is found in many fruits and vegetables. The main importance of this compound is the processing of amino acids.

1. Ascorbic acid.

Older women are advised to take foods containing vitamin C. For example, ascorbic acid forms collagen.

In pharmacies you can buy Tocopherol, which is also vitamin E. This element helps to activate the work of the sex gland and endocrine system. A small ball in a transparent shell costs only 35 to 50 rubles.

Retinoic ointment contains vitamin A, which acts as an effective component for fighting acne.

This unique invention has a beneficial effect on problem skin, as it has a rejuvenating effect. The drug instantly relieves redness, irritation, peeling and itching.

A vitamin-like substance helps normalize metabolism and stimulate the growth of living organisms.

Niacin effectively lowers blood cholesterol levels. This compound is recommended for use in cases of liver dysfunction.

This vitamin is considered a solar element. In the summer, women happily go to the sea to get the long-awaited vitamin D, which preserves youth and beauty.

With the help of this element, moisture is retained in the skin and its elasticity is maintained for many years.

1. Complexes.

Sometimes very cheap and affordable products can help cure acne on the face. The leading place is occupied by zinc ointment, which dries the skin and instantly eliminates acne.

On the second day after application, the skin should be moisturized, as it will become too dry. You can get rid of the rash in just one step. The cost of the drug ranges from 40 to 60 rubles.

The drug Merz replenishes iron deficiency. It has an ideal effect on restoring the structure of the skin.

When using the drug, there is a possibility of allergies. Therefore, it is better to consult a doctor before use.

1. Solgar.

The Solgar company has released dietary supplements, which include more than 500 types of medicinal tinctures, complexes, plants, etc.

High-quality products are designed to combat various skin diseases. With the help of a natural invention, you can eliminate pimples and blackheads.

1. iHerb.

A natural supplement protects problematic skin from the negative effects of the environment and nourishes it with beneficial properties. With this supplement you can improve your complexion, eliminate age spots and restore the structure of the skin.

Capsules with the solution are created specifically to combat wrinkles. Initially, you need to crush the capsule and apply the product all over your face.

The duration of treatment is no more than ten days. The cost of this invention varies from 40 to 60 rubles.

Video: Details

Application and dosage

Many doctors recommend that their patients consume fortified substances to replenish the body with natural vitamins. When consuming vitamins, supplements and minerals, the condition of the skin significantly increases.

The duration of treatment is about one month. Treatment should not be prolonged without consulting a doctor. Because this may lead to side effects.

Basically, therapeutic therapy is carried out based on the individual characteristics of the patient. The doctor carefully studies the patient’s health history and then prescribes certain vitamins.

Contraindications

Photo: Before and after

The best drugs for men and women

The most popular drugs include Vitaminel, Zinkovital, Ascorbic acid, Aerovit, Vetoron.

How to get rid of acne marks? Follow the link.

How to get rid of acne on shoulders? Find out more.

What can cause a rash?

In the absence of vitamins A, B, C, D, E, a rash appears on the face.

In order to improve the condition of your skin, it is advisable to include in your diet:

1. vegetables (carrots, cabbage, broccoli, spinach, garlic);
2. dairy products (cottage cheese, cheese, sour cream, butter);
3. fruits (orange, lemon, rose hips, blueberries, bananas).

Skin regeneration and immune system functions, which help fight infections and bacteria that cause oily skin and acne, rely heavily on adequate vitamin intake. Therefore, in this article you will find out what vitamins for acne exist, what vitamin complexes, ointments or medications are best to buy to combat this problem, as well as what vitamins contribute to the beauty of the skin.

Dietary recommendations

Excessive consumption of saturated fats (such as fatty meats, whole milk, and chocolate) and hydrogenated fats (margarine and processed foods) may contribute to acne by increasing sebum production. These foods are metabolized by body acid and lead to hyperacidity. Foods that are high in refined carbohydrates (especially sugar) and low-calorie fiber can also stimulate sebum production, interfere with bacterial defenses, and cause acne. Food intolerances (especially nuts, colas and chocolate) can also contribute to acne. Additionally, medications that contain iodine, such as seaweed products and some medications, can cause acne. An elimination diet (or kinesiology test) can identify those food intolerances that cause acne.

To prevent acne

The following foods are rarely or not eaten at all:

1. Foods high in unsaturated fat: margarine, processed baked goods (baked goods, cookies), prepared foods.
2. Salty, fatty foods: potato chips, French fries.
3. Nuts: particularly salted almonds and peanuts.
4. White flour and sugar, cola.

Eat the following foods more often:

1. Raw vegetables and whole grains.
2. Fresh fruits and fruit juices (not from the store!).
3. Fresh fish and other seafood.

VITAMIN A

Vitamin A is one of the essential vitamins that is involved in many processes in our body: vision, metabolism, growth, reproduction, protection against infections, etc.

The vitamin comes in several forms, with the most popular being beta-carotene (also called provitamin A). Beta-carotene has antioxidant activity and is found mainly in vegetables such as carrots, spinach, cabbage, chard, and chicory.

Here are some of its beneficial effects:

1. Promotes skin regeneration;
2. Prevents skin inflammation and accelerates their healing;
3. Reduces the production of fat by the sebaceous glands.

All of these effects will ultimately improve your skin, which is why vitamin A is a powerful weapon in the fight against acne.

The relationship between blood levels of vitamin A and acne was the subject of a 2006 study, "Do Blood Levels of Vitamin A Affect Acne?" The results showed that the higher the concentration of vitamin A in the blood, the lower the number of acne and vice versa.

Since vitamin A is not produced by the body itself, you need to consume foods and dietary supplements that contain it. One of the most popular acne treatments is vitamin A acid (also called tretinoin), which is primarily used in cream form. Tretinoin accelerates skin restoration and prevents keratinization disorders. However, vitamin A acid preparations should not be used during pregnancy.

Retinol for acne is also often used, or more precisely retinol palmitate (another form of vitamin A). This is a solution in the form of an oil, which should be taken 25 drops in the morning and 25 drops in the evening, but we recommend that you consult a doctor for a more accurate dosage that will help your skin.

Important: You should take vitamin A under the supervision of a doctor, as an overdose can cause side effects such as headache, nausea and dizziness.

VITAMIN C

Another important vitamin is ascorbic acid or vitamin C. The body needs it to maintain immune system functions, connective tissue formation, neutralize free radicals, collagen production and skin regeneration.

How does it help?

First of all, the vitamin fights inflammation, and many people also notice that acne scars heal very quickly. Studies have shown that vitamin C strengthens the skin's barrier against bacteria and germs, which is the key to clear skin.

When treating acne, vitamin C can be used both internally and externally. For internal use, a daily dose of about 500 mg is optimal. It is enough to eat plenty of fresh fruits and vegetables every day. In addition to citrus fruits, also rich in ascorbic acid: acerola cherries, black currants, parsley and rose hips. Alternatively, you can take ascorbic acid tablets as a dietary supplement throughout the day.

VITAMIN B

Vitamin B is a group of eight vitamins - B1, B2, B3 (niacin), B5, B6, B7, B9 (folic acid) and B12. This is perhaps the most controversial vitamin when it comes to its effect on acne.

One of the most important B vitamins in treating acne is B5. This vitamin plays a crucial role in metabolism and skin regeneration. Although B5 is not 100% proven to work against acne, many acne patients taking high doses of B5 (7-10 mg/day) report remarkable results.

The effect of the vitamin on acne was studied in 1997 by Dr. med. Lit-Hung Leung. The study involved 45 men and 55 women aged 10-30 years with acne. They took 10 grams of B5, divided into 4 doses, throughout the day. After 6-8 weeks, most patients experienced a noticeable improvement in their facial skin. However, many doctors and researchers do not support high-dose vitamin B treatment.

We also do not recommend taking too high doses of B vitamins, as this may make the situation even worse.

VITAMIN D

D is a fat-soluble vitamin that is produced in our bodies through exposure to sunlight. This substance fights inflammation of all types, meaning it plays an important role in the prevention or treatment of acne. D increases immunity by producing so-called peptides - these are chemical compounds that have an antibacterial effect. Lack of vitamin D can also be a cause of poor skin.

To improve the condition of your facial skin, you must maintain optimal levels of vitamin D in your blood. Staying in the sun for 15-20 minutes daily is enough to get the required dose. But in winter and on cloudy days, when the sun's rays are not intense enough, you can start taking nutritional supplements. It is recommended to take 5000 IU of vitamin D3 per day.

As with other vitamins, you should also be on the lookout for a possible overdose of vitamin D, as overconsumption has negative effects on the heart, lungs, and bones.

OMEGA 3 AND 6

Omega-3 and Omega-6 are the two main unsaturated fatty acids that our body does not produce. Therefore, we must get them through food. Omega-3 and omega-6 fatty acids are involved in preventing inflammation and various heart diseases, regulating blood pressure, stimulating circulation, and much more.

Dr. Jung and his colleagues at Seoul National University tested the effect of omega-3 and gamma-linolenic acid (GLA) supplementation on acne. The study included 45 young patients with an average age of 23 years. Result: Both omega-3 and GLA reduced inflammatory acne by 40-50% and non-inflammatory acne by approximately 20%.

What you need to keep in mind is the balance between omega-3 and omega-6 fatty acids. Most people consume too much omega-6 at the expense of omega-3 fatty acids, and too much omega-6 causes inflammation and can make acne worse.

A healthy ratio is - the amount of omega-6 should exceed omega-3 by a maximum of 4 times, no more.

BIOTIN

Biotin, also called vitamin B7 or vitamin H, is a water-soluble vitamin that promotes healthy nails, hair, and skin. Therefore, it also received the nickname “beauty vitamin”.

But among those who suffer from acne, biotin has no beneficial effect. Many people even notice outbreaks of acne on their face after they start taking biotin as a dietary supplement.

Can biotin cause acne? The answer is both “yes” and “no”. So far, no studies have found a direct connection. However, it reduces B5 levels in the blood, which may contribute to worsening skin conditions.

On the other hand, biotin supports skin regeneration and can therefore be very helpful in treating acne. The daily requirement for biotin is about 0.06-0.15 mg for an adult. We do not recommend taking any more.

In any case, everything is individual, and biotin may have a completely different effect on your skin, however, there is still a possibility of a negative reaction.

SELENIUM

Selenium is an important element that can help with acne. Research has shown this beneficial effect of selenium on acne:

In 1990, scientists analyzed the blood of 37 men with inflammatory acne between the ages of 18 and 25 and compared it with the blood of another 37 men with clear skin. Men with acne had significantly lower selenium levels than healthy men. In acne sufferers it was 1.59 and 1.22, respectively, and in healthy men it was 1.80 and 1.36. Women with acne were also compared and the results were the same: 1.50 and 1.10 for women with acne and 1.93/1.34 for others.

These results were later confirmed by other studies.

HOW DOES SELENIUM WORK AGAINST ACNE?

First of all, selenium increases the levels of antioxidants in the blood, and antioxidants are critical for preventing pore clogging. In addition, selenium helps inhibit inflammation by reducing the activity of NF-kappa B, a transcription factor that stimulates the release of many inflammatory chemicals found behind acne. To increase its antioxidant effect, it is recommended to take selenium along with vitamin E.

Zinc is well known among acne patients for its excellent anti-pimple effects. Numerous studies have been conducted in recent decades that have demonstrated the beneficial effects of zinc on acne.

Turkish researchers compared zinc levels in patients with acne with zinc levels in people without acne. The study involved 56 people with clear skin and 94 with acne. According to the results, those with acne had 24% lower zinc levels than those without acne.

How exactly does zinc fight acne?

1. It protects against acne-causing bacteria;
2. it inhibits (prevents) pore contamination;
3. It reduces the effect of hormones on the skin;
4. It has a strong antioxidant effect;
5. It accelerates skin regeneration.

Unfortunately, zinc deficiency is common today, partly due to the processing of most foods and partly due to poor eating habits in most people. Therefore, it is necessary to take zinc in the form of dietary supplements. Especially for acne sufferers.
According to the World Health Organization, the recommended daily intake for zinc is 15 mg for men and 12 mg for women.

But it's not just the amount, but also the form of zinc you take that matters, as not all forms have the same effect on acne. According to research, zinc picolinate and zinc methionine work best for acne because they have better bioavailability. External use of zinc ointment is also very helpful, as it very quickly draws out pus and heals acne.

L-LYSINE

L-lysine is an essential amino acid that is not produced by our body. Lysine's main role is in collagen formation and tissue repair, which can help with acne. However, some people also noted a negative effect. Why is that?

Research suggests that lysine may have positive effects on the skin, but some people may also be sensitive to it. Another reason for negative experiences may be that long-term consumption of L-lysine reduces blood levels of vitamin B6, which can contribute to new inflammation. The only way to know how L-Lysine affects your skin is by testing it on yourself.

L-CARNITINE COMBINED WITH VITAMIN B-5

Some vitamins have a better effect on acne when used in combination with other substances.

One of the most powerful anti-acne combinations is L-carnitine and B5. B5 (pantothenic acid) is involved in the metabolism of fats and oils. Increasing oil metabolism reduces sebum production, which reduces the appearance of acne.

In 1995, Dr. Lit-Hung Leung tested his hypothesis that pantothenic acid deficiency could be a cause of acne. He gave his acne patients 5-10 grams of pantothenic acid per day, which resulted in significant improvement in their skin.

Despite the positive effect on acne, some patients, however, reported side effects (usually gastrointestinal flatulence). This is because Leung gave too high a dose of pantothenic acid.

You can avoid overdosing on vitamin B5 and its side effects by supplementing with L-carnitine. L-carnitine is a chemical compound that is formed from lysine and methionine and is carried by fatty acids across the mitochondrial membrane, where they can be oxidized. Those. L-carnitine serves as a vitamin B5 enhancer in the fight against acne.

Already tested combination against acne and blemishes: 3 times a day 750 mg of Pantethine with 250 mg of L-carnitine.

BREWER'S YEAST

Brewer's yeast is a rich natural source of B vitamins, minerals and the amino acids lysine and tryptophan. Brewer's yeast has been known as a medicine for over 5,000 years. Brewer's yeast provides standardized levels of B vitamins and is suitable as a dietary supplement and for concomitant therapeutic use in skin conditions such as acne. They mainly contain: vitamin B1, B2, B5, B6, B12, biotin, niacin, folic acid, pantothenic acid, etc.