๐๐ณ๐ณ๐ฒ๐ฐ๐๐ถ๐๐ฒ ๐๐ป๐ด๐ฟ๐ฒ๐ฑ๐ถ๐ฒ๐ป๐๐: Turmeric is arguably one of the most powerful herbs on the planet; Curcumin specifically, is one of the primary compounds in turmeric powder, has been reported to be one of the most advantageous herbs, making Turmeric Curcumin a nutrient rich powerhouse.
๐๐ฒ๐ฎ๐ฟ๐, ๐๐ฟ๐ฎ๐ถ๐ป & ๐๐ผ๐ถ๐ป๐ ๐๐ฒ๐ฎ๐น๐๐ต: Curcumin Supplements are often used as joint supplements and heart health supplements because of their positive effects on healthy circulation, inflammation response, and anti oxidant action. Weโve specially formulated our Turmeric Curcumin to help to support your joint function and reduce occasional discomfort in your knee, shoulder, hip, back bone and other joints.
๐ฃ๐ผ๐๐ฒ๐ฟ๐ณ๐๐น ๐๐ป๐๐ถ๐ผ๐ ๐ถ๐ฑ๐ฎ๐ป๐ & ๐๐ป๐๐ถ-๐ถ๐ป๐ณ๐น๐ฎ๐บ๐บ๐ฎ๐๐ผ๐ฟ๐: This rich Turmeric Curcumin is combined with natural Ingredients that can help relieve joint, back, neck, knee, and hand pain. Turmeric Curcumin is one of our key products for helping men and women for good reason. It can help you to maintain a healthy circulatory system and cardiovascular function.
๐๐บ๐ฝ๐ฟ๐ผ๐๐ฒ ๐๐ฟ๐ฎ๐ถ๐ป ๐๐๐ป๐ฐ๐๐ถ๐ผ๐ป๐: Reduces Inflammation that is the root cause of most pain and illness. Also helps moisturize skin, boosts brain function and memory, improves digestion and blood circulation, and enhances the immune and nervous systems. Can promote healthy vision, eyes, hair, mood, and heart. Works great for Women, Men and Seniors.
๐ฃ๐จ๐ฅ๐ ๐ฆ๐ข๐จ๐ฅ๐๐: All our products are lovingly formulated and produced by our in-house team of expert nutritionists in our state of the art manufacturing facility – right here in the UK.
HIGH-DOSAGE: One dose, one capsule, of Jarrow Formulas colostrum contains 400mg of colostrum, including 120mg of immunoglobulins, which you can supply to your body daily
GOOD BIOAVAILABILITY: Jarrow Formulas Colostrum is characterised by good bioavailability and is suitable for a vegetarian lifestyle
HIGH QUALITY: Jarrow Formulas colostrum capsules are tested in independent laboratories for quality and purity
WITHOUT UNWANTED ADDITIVES: The colostrum complex from Jarrow Formulas is gluten-free and produced without genetic engineering
ORIGINAL PRODUCT: The recommended intake differs from the US recommended intake due to German and European guidelines. Please consult a doctor or alternative practitioner for an individual intake recommendation
๐๐ถ๐ด๐ต ๐๐ป๐ฒ๐ฟ๐ด๐ & ๐ ๐ฒ๐๐ฎ๐ฏ๐ผ๐น๐ถ๐๐บ ๐๐ผ๐ผ๐๐๐ฒ๐ฟ: Nutrivolv fat burner pills feature natural ingredients that help to boost your metabolism by increasing thermogenesis – meaning you burn more calories throughout the day and support weight loss.
๐ฅ๐ฒ๐ฑ๐๐ฐ๐ฒ ๐ง๐ถ๐ฟ๐ฒ๐ฑ๐ป๐ฒ๐๐ & ๐๐ฎ๐๐ถ๐ด๐๐ฒ: Nutrivolv brรปleurs de graisse contains powerful thermogenic di-caffeine that will take your athletic and mental performance to a whole new level. Experience clean, lasting energy, pinpoint focus and enhanced mood throughout the day.
๐๐ฒ๐น๐ฝ๐ ๐ง๐ผ ๐ฅ๐ฒ๐ฑ๐๐ฐ๐ฒ ๐๐ผ๐ฑ๐ ๐๐ฎ๐: Our unique blend of thermogenic ingredients when combined with proper diet, nutrition and exercise helps your body stimulate thermogenesis in the body, promotes fat metabolism and helps prevent excess fat storage.
๐ฃ๐จ๐ฅ๐ ๐ฆ๐ข๐จ๐ฅ๐๐: All our products are lovingly formulated and produced by our in-house team of expert nutritionists in our state of the art manufacturing facility – right here in the UK.
COMBO SET provides flexibility – JJPRO Meal Planning Board and Weekly Planner Set includes one A4 size magnetic meal planner and one A4 size magnetic weekly planner whiteboard. This combo set fits most size refrigerators mini or full size, single door or side-by-side, super flexible and easy to use!
UPGRADE DESIGN – The upgraded design of the meal planner board ensures that the date box for each day of the week is big enough for you to plan your big meal and shopping list. Weekly planner helps to track your family members’ activity and things.
EASY WRITE AND CLEAN – We use the nano premium erase film on our products. Compared to the old PET film, the nano material will make your writings super easy to be wiped off even after leaving the writings on the notes for a very long time. Never worry about the stains or ghosting, it is 100% erasable!
BONUS ITEMS INCLUDED – We make sure all of your planning needs are covered. The boards come with 6 color whiteboard markers, so you may use your own color to plan your meal and leaving notes.
SATISFACTION GUARANTEED – We are very confident with our products. However, if you find yourself unsatisfied with our products in any way, please feel free to let us know and weโll find a right solution for you.
HIGH-DOSAGE: One dose, one capsule, of Jarrow Formulas colostrum contains 400mg of colostrum, including 120mg of immunoglobulins, which you can supply to your body daily
GOOD BIOAVAILABILITY: Jarrow Formulas Colostrum is characterised by good bioavailability and is suitable for a vegetarian lifestyle
HIGH QUALITY: Jarrow Formulas colostrum capsules are tested in independent laboratories for quality and purity
WITHOUT UNWANTED ADDITIVES: The colostrum complex from Jarrow Formulas is gluten-free and produced without genetic engineering
ORIGINAL PRODUCT: The recommended intake differs from the US recommended intake due to German and European guidelines. Please consult a doctor or alternative practitioner for an individual intake recommendation
๐ก๐๐๐ฟ๐ถ๐๐ผ๐น๐ ๐ฑ ๐๐ง๐ฃ ๐ฃ๐น๐๐: Our natrual melatonin sleeping tablets combine the highest purity of 5 htp (from Griffonia Seed Extract), L-theanine (from Green Tea Extract), Passsiflora Extract and Valerian Root Extract to give you ethically sourced sleeping aid, without the non-habit forming side effects of sleeping tablets.
๐ก๐ฎ๐๐๐ฟ๐ฎ๐น ๐ ๐ผ๐ผ๐ฑ & ๐ฆ๐น๐ฒ๐ฒ๐ฝ ๐ฆ๐๐ฝ๐ฝ๐ผ๐ฟ๐: Our 5-HTP Plus Pills encourages the production of serotonin and melatonin in the brain to support a balanced mood and healthy sleep patterns. To reduce discomfort, 5-HTP should be taken with meals and a full glass of water.
๐ฃ๐ฟ๐ผ๐บ๐ผ๐๐ฒ๐ ๐ฅ๐ฒ๐น๐ฎ๐ ๐ฎ๐๐ถ๐ผ๐ป: Nutrivolv 5-HTP is a drug-free way to promote a calm and relaxed mood by enabling the bodyโs synthesis of serotonin, the chemical messenger that greatly helps in enhancing mood
๐ญ๐ฌ๐ฌ% ๐ก๐ฎ๐๐๐ฟ๐ฎ๐น ๐ฉ๐ฒ๐ด๐ฎ๐ป ๐๐ป๐ด๐ฟ๐ฒ๐ฑ๐ถ๐ฒ๐ป๐๐: Our High Strength Sleep tablets have been formulated by a dedicated team of healthcare professionals. We are free artificial colours and flavourings, free from allergens including lactose, gluten and any GMO ingredients. We are committed to providing a 100% Natural Supplement.
๐ฃ๐จ๐ฅ๐ ๐ฆ๐ข๐จ๐ฅ๐๐: All our products are lovingly formulated and produced by our in-house team of expert nutritionists in our state of the art manufacturing facility – right here in the UK.
Immune & Gastrointestinal Health – USDA-certified Colostrum Prime Life contains high concentrations of natural immunoglobulins, which are proteins that support immune and gastrointestinal health. The formula includes a minimum of 30% immunoglobulins.
Free From Antibiotics & Added Hormones – Colostrum is collected within 16 hours of calving from American pasture-fed cows that have been raised without the use of growth hormone (rBGH), antibiotics, or pesticides in their feed.
Retention of Biological Activity – Colostrum low-temperature processing ensures that immunoglobulin fractions are not denatured. To further minimize the denaturation of immunoglobulins, the formula is delivered in delayed release capsules.
Convenient Veggie Caps – Take one capsule once or twice per day between meals or as directed by your qualified healthcare professional.
Superior Nutrition & Formulation – The goal of Jarrow Formulas is to promote optimal health with high-quality, effective, affordable, and superior formulation of dietary supplements. Our customers can be assured of purity, value, and potency.
๐ง๐ฟ๐ฒ๐ฎ๐๐ ๐ผ๐ฟ ๐ฃ๐ฟ๐ฒ๐๐ฒ๐ป๐๐ ๐จ๐ง๐: Cranberry is full of bacteria-fighting components that hinder E. coli (UTI causing bacteria) from increasing infection chances in the tract.
๐๐ถ๐ด๐ต๐๐ ๐๐ฟ๐ฒ๐ฒ ๐ฅ๐ฎ๐ฑ๐ถ๐ฐ๐ฎ๐น๐ ๐ถ๐ป ๐ฌ๐ผ๐๐ฟ ๐๐ผ๐ฑ๐: Antioxidant ingredients in cranberry juice will cancel out freely moving radical components in your internal system. Ultimately mitigating oxidative damage & health issues.
๐ฅ๐ผ๐ฏ๐๐๐ ๐๐ฒ๐ฎ๐ฟ๐ ๐๐ฒ๐ฎ๐น๐๐ต: polyphenols in cranberry juice may help reduce your cholesterol level & improve overall heart functioning.
๐ฅ๐ถ๐ฐ๐ต ๐ถ๐ป ๐ฉ๐ถ๐๐ฎ๐บ๐ถ๐ป ๐: Vitamin C is a well-known tissue repairing & growth agent. Regular Vitamin C intake through Cranberries Juice will strengthen the overall health and disease-preventing abilities.
๐๐ถ๐ด๐ต-๐ค๐๐ฎ๐น๐ถ๐๐ ๐๐ฟ๐ฒ๐๐ต & ๐ก๐ฎ๐๐๐ฟ๐ฎ๐น๐น๐ ๐๐ฐ๐พ๐๐ถ๐ฟ๐ฒ๐ฑ ๐๐ฟ๐ฎ๐ป๐ฏ๐ฒ๐ฟ๐ฟ๐ถ๐ฒ๐ ๐๐๐ถ๐ฐ๐ฒ: We extract the maroon-coloured berries through the fertile Rural lands of the UK. The fresh fruit is then processed and cleaned to produce it in the purest juice form for you.
๐ฃ๐ฒ๐ฟ๐ณ๐ฒ๐ฐ๐ ๐๐ผ๐บ๐ฏ๐ถ๐ป๐ฎ๐๐ถ๐ผ๐ป: The combination of magnesium and vitamin D helps prevent clogged arteries by drawing calcium out of the blood and soft tissues back into the bones where it is needed to build healthy bone structure. Magnesium deficiency has been correlated with increased levels of clinical mood disorders.
๐๐ฒ๐๐๐ฒ๐ฟ ๐๐ผ๐ป๐ฒ ๐๐ฒ๐ฎ๐น๐๐ต: Vitamin D plays a key role in the absorption of calcium, which makes it critical for maintaining bone density, promoting bone crystallization, and preventing bone disorders like osteoporosis.
๐ ๐๐๐ฐ๐น๐ฒ ๐๐ฒ๐ฎ๐น๐๐ต: Magnesium binds to muscle cells to help them relax, counteracting the contracting effects of calcium. Magnesium deficiency can make it hard for the muscle cells to relax, leading to cramping and spasms.
๐ฅ๐ฒ๐ฑ๐๐ฐ๐ฒ๐ ๐ง๐ถ๐ฟ๐ฒ๐ฑ๐ป๐ฒ๐๐ & ๐๐ฎ๐๐ถ๐ด๐๐ฒ: If you are feeling fatigued, taking a calcium magnesium & vitamin d supplements might just improve your energy levels. Several studies have also found that supplementing with vitamin D could reduce the severity of fatigue in people with a deficiency
๐ฃ๐ฟ๐ผ๐๐ถ๐ฑ๐ฒ๐ ๐ ๐ค๐๐ถ๐ฐ๐ธ ๐๐ป๐ฒ๐ฟ๐ด๐ ๐๐ผ๐ผ๐๐: Caffeine is a natural stimulant that helps relieve fatigue, promote endurance, and enhance motor performance. Caffeine also helps reduce headaches, boost your mood, reduce constipation, sharpen mental focus, and improve memory. These pills can give you the boost you need to help you start the day off right!
๐๐ป๐ฐ๐ฟ๐ฒ๐ฎ๐๐ฒ๐ ๐ ๐ฒ๐๐ฎ๐ฏ๐ผ๐น๐ถ๐ฐ ๐ฅ๐ฎ๐๐ฒ & ๐ฆ๐๐ฝ๐ฝ๐ผ๐ฟ๐๐ ๐๐ฎ๐ ๐๐ผ๐๐: Kick your body into gear pre-workout. Caffeine helps male and female athletes increase their pain tolerance and the duration of their workout to burn more fat. Lift more, run faster, and exercise longer! Even with a small dose of caffeine, you can feel the difference. Work harder with Bodylogix caffeine pills!
๐๐บ๐ฝ๐ฟ๐ผ๐๐ฒ๐ ๐๐ฏ๐ถ๐น๐ถ๐๐ ๐ง๐ผ ๐ฆ๐๐ฎ๐ ๐๐น๐ฒ๐ฟ๐: Caffeine pills are more effective than drinking coffee or eating chocolate, making these pills great for men or women who need a little kickstart in the morning or mid-afternoon. Sharper Mental Focus & Improves Ability to Stay Alert.
๐ ๐ฎ๐ ๐ถ๐บ๐๐บ ๐ฃ๐ผ๐๐ฒ๐ป๐ฐ๐: Get the most out of your supplement! The benefits of caffeine max out around 200mg, so we created a caffeine pill with max potency. Each cup of coffee has about 100mg of caffeine. With our 200mg supplements, you donโt have to down several cups of coffee to enjoy the benefits of caffeine. Choose our pills and get more effective delivery and increased potency.
๐ฃ๐จ๐ฅ๐ ๐ฆ๐ข๐จ๐ฅ๐๐: All our products are lovingly formulated and produced by our in-house team of expert nutritionists in our state of the art manufacturing facility – right here in the UK.
๐๐ผ๐ป๐๐ฟ๐ถ๐ฏ๐๐๐ฒ๐ ๐ง๐ผ ๐ง๐ต๐ฒ ๐๐ผ๐ฟ๐บ๐ฎ๐๐ถ๐ผ๐ป ๐ข๐ณ ๐ฅ๐ฒ๐ฑ ๐๐น๐ผ๐ผ๐ฑ ๐๐ฒ๐น๐น๐: Iron is an important mineral that is crucial for good health. Iron is present in all cells in your body however the most is found in red blood cells. Red blood cells transport oxygen from your lungs to the organs and tissues throughout your body.
๐๐ฟ๐ฒ๐ฎ๐๐ฒ๐ ๐๐ป๐ฒ๐ฟ๐ด๐ ๐๐ฟ๐ผ๐บ ๐ก๐๐๐ฟ๐ถ๐ฒ๐ป๐๐: Iron promotes healthy pregnancy, increased energy, and better athletic performance. Iron deficiency is most common in female athletes. Iron deficiency anemia can cause fatigue, heart palpitations, pale skin, and breathlessness.
๐ฅ๐ฒ๐ฑ๐๐ฐ๐ฒ๐ ๐ง๐ถ๐ฟ๐ฒ๐ฑ๐ป๐ฒ๐๐ & ๐๐ฎ๐๐ถ๐ด๐๐ฒ: Iron helps to preserve many vital functions in the body, including general energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature.
๐๐ผ๐ ๐๐ฟ๐ผ๐ป ๐๐ป๐๐ฎ๐ธ๐ฒ ๐๐๐ฟ๐ถ๐ป๐ด ๐ฃ๐ฟ๐ฒ๐ด๐ป๐ฎ๐ป๐ฐ๐: Increases the risk Trusted Source of premature birth and low birth weight, as well as low iron stores and impaired cognitive or behavioral development in infants. Pregnant women with low iron may be more prone to infection because iron also supports the immune system.
๐ฃ๐ฟ๐ผ๐ฏ๐ถ๐ผ๐๐ถ๐ฐ ๐๐ผ๐ฟ ๐ช๐ผ๐บ๐ฒ๐ป: Features proprietary Vaginal Care Blend with probiotic strains for yeast balance, urinary tract and vaginal health, essential During Times of Illness or Stress. Provides in the Region of 6 Billion Viable Cells Per Tablet.
๐ ๐ฎ๐ถ๐ป๐๐ฎ๐ถ๐ป๐ ๐๐ฒ๐ฎ๐น๐๐ต ๐ผ๐ณ ๐๐ต๐ฒ ๐๐ถ๐ด๐ฒ๐๐๐ถ๐๐ฒ ๐ง๐ฟ๐ฎ๐ฐ๐: Replenish the beneficial bacteria to improve digestive and immune health, support more vitamin production and promote daily relief Great for gut health, and occasional gas relief, bloating relief, constipation, digestive health and intestinal health.
๐ฆ๐๐ฝ๐ฒ๐ฟ ๐๐ผ๐ป๐ฐ๐ฒ๐ป๐๐ฟ๐ฎ๐๐ฒ๐ฑ โ๐๐ฟ๐ถ๐ฒ๐ป๐ฑ๐น๐ ๐๐ฎ๐ฐ๐๐ฒ๐ฟ๐ถ๐ฎโ: A healthy bacterial balance in the gut is important for overall health and wellness. This probiotic supplement is formulated to help support digestive balance and gastrointestinal health.
๐ญ๐ฌ๐ฌ% ๐ฆ๐ฎ๐๐ถ๐๐ณ๐ฎ๐ฐ๐๐ถ๐ผ๐ป ๐ ๐ฎ๐ป๐๐ณ๐ฎ๐ฐ๐๐๐ฟ๐ฒ๐ฟ ๐๐๐ฎ๐ฟ๐ฎ๐ป๐๐ฒ๐ฒ: We want you to have success and boost your immune system naturally with quality ingredients; So we back all our doctor approved formulas with our money back guarantee
๐ฃ๐จ๐ฅ๐ ๐ฆ๐ข๐จ๐ฅ๐๐: All our ingredients are transgenic free (Non-GMO). All our products are lovingly formulated and produced by our in-house team of expert nutritionists in our state of the art manufacturing facility – right here in the UK.
๐๐ผ๐ป๐๐ฟ๐ถ๐ฏ๐๐๐ฒ๐ ๐ง๐ผ ๐ง๐ต๐ฒ ๐๐ผ๐ฟ๐บ๐ฎ๐๐ถ๐ผ๐ป ๐ข๐ณ ๐ฅ๐ฒ๐ฑ ๐๐น๐ผ๐ผ๐ฑ ๐๐ฒ๐น๐น๐: Iron is an important mineral that is crucial for good health. Iron is present in all cells in your body however the most is found in red blood cells. Red blood cells transport oxygen from your lungs to the organs and tissues throughout your body.
๐๐ฟ๐ฒ๐ฎ๐๐ฒ๐ ๐๐ป๐ฒ๐ฟ๐ด๐ ๐๐ฟ๐ผ๐บ ๐ก๐๐๐ฟ๐ถ๐ฒ๐ป๐๐: Iron promotes healthy pregnancy, increased energy, and better athletic performance. Iron deficiency is most common in female athletes. Iron deficiency anemia can cause fatigue, heart palpitations, pale skin, and breathlessness.
๐ฅ๐ฒ๐ฑ๐๐ฐ๐ฒ๐ ๐ง๐ถ๐ฟ๐ฒ๐ฑ๐ป๐ฒ๐๐ & ๐๐ฎ๐๐ถ๐ด๐๐ฒ: Iron helps to preserve many vital functions in the body, including general energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature.
๐๐ผ๐ ๐๐ฟ๐ผ๐ป ๐๐ป๐๐ฎ๐ธ๐ฒ ๐๐๐ฟ๐ถ๐ป๐ด ๐ฃ๐ฟ๐ฒ๐ด๐ป๐ฎ๐ป๐ฐ๐: Increases the risk Trusted Source of premature birth and low birth weight, as well as low iron stores and impaired cognitive or behavioral development in infants. Pregnant women with low iron may be more prone to infection because iron also supports the immune system.
Made with superior silicon carbide, the green 400-1000 grit side is suitable for any daily sharpening, such as repairing the knives with big cutting edges, and polishing the knives, the red 3000-8000 grit will help you to make the knives more smooth after using the 400-1000 grit
Come with two 7×2.2×1.1inch sharping stone, quality bamboo base and non-slip rubber bases, flattening stone, angle guide for beginners and a quick user guide of all the great tips for sharpening knives, also can be a great idea for household gifts
No oil needed, just put the stone into water for 10-15 minutes before using and they are ready to use. You can always adding water on it while sharpening, with water the lubricating effect of grinding will be great and helps you to save strength
One stone, unlimited professional knives. whetstone are compatible with all kinds of knives, including Chef knife, Hunting Knife, Pocket Knife,Japanese knife, butcher knife, paring knife, BBQ knife, Scissor, Chisel, Blade. Also works for hatchets, axes, carving and gardening tools
This grindstone made of white corundum is quicker in pulping and high in self sharpening. When the white corundum grindstone is grinded, the new edges and corners will come up very fast, and the self sharpening property is good. Therefore, the grinding wheel dressing is not very frequent, and the work efficiency can be improved
Universal use whetstone with 1000 and 6000 Grit, The 1000 Medium Grit side can help you to repair small gaps and consolidate the knife edges. The 6000 Fine Grit side can be used for honing, remove the burr, this definitely creates higher sharpness of your knives. Overall, this wet stone sharpening kit is perfect as daily kitchen knife sharpener
Angle guide and anti-slip bamboo base is included in this sharpening stone set, they can give you a happy sharpening experience whether you were a beginner or a sharpening expert. The flattening stone is also useful in many ways, cleaning towel is a bonus, you will love it
Professional user guidebook is provided within this product, it has detailed step by step manual for your references. It shall save you some time for research and learning on your own, learn how to use every sharpening tools and get better sharpening results
Premium white corundum made knife sharpener stone, this material leads to fast sharpening efficiency and long use of the whetstone itself, you will feel and actually see that the stone is sharpening your knives, not the opposite. It can sharp all kinds of knives, including chef knives, Japanese knife and other kitchen use knives, outdoor knives also like hunting knife and pocket knife, scissor, chisel, blade, hatchets, axes, carving tools and gardening tools
This is water wet stone, it works with water, no oil needed during sharpening. Simply soaking the stone into water for about 15 minutes and they are ready to go. You can keep adding water on it while sharpening, with water on the surface the lubricating effect of grinding can be high
Made with superior silicon carbide, the green 400-1000 grit side is suitable for any daily sharpening, such as repairing the knives with big cutting edges, and polishing the knives, the red 3000-8000 grit will help you to make the knives more smooth after using the 400-1000 grit
Come with two 7×2.2×1.1inch sharping stone, quality bamboo base and non-slip rubber bases, flattening stone, angle guide for beginners and a quick user guide of all the great tips for sharpening knives, also can be a great idea for household gifts
No oil needed, just put the stone into water for 10-15 minutes before using and they are ready to use. You can always adding water on it while sharpening, with water the lubricating effect of grinding will be great and helps you to save strength
One stone, unlimited professional knives. whetstone are compatible with all kinds of knives, including Chef knife, Hunting Knife, Pocket Knife,Japanese knife, butcher knife, paring knife, BBQ knife, Scissor, Chisel, Blade. Also works for hatchets, axes, carving and gardening tools
This grindstone made of white corundum is quicker in pulping and high in self sharpening. When the white corundum grindstone is grinded, the new edges and corners will come up very fast, and the self sharpening property is good. Therefore, the grinding wheel dressing is not very frequent, and the work efficiency can be improved
