Digestive Health and Addiction: Why Gut Health Matters After Quitting Alcohol

Posted on August 13, 2026July 18, 2026 by Stephen Brumwell

Excessive alcohol intake is usually discussed in relation to the brain, liver, cravings, sleep and behaviour. But alcohol can also significantly impact our digestive system.

Digestive health influences how we break down food, absorb nutrients, eliminate waste and communicate with the nervous system. When digestion is poor, people may notice bloating, reflux, diarrhoea, constipation, nausea, low appetite or unpredictable hunger cues. Those symptoms can make early sobriety feel harder than it needs to.

This does not mean gut health is a long-term fix for addiction; sobriety is bigger than digestion alone.

In this article, we’ll unpack why digestive health matters after quitting alcohol, the significance of the Gut-Brain Connection, and tips to support our gut health when quitting alcohol.

Why Digestive Health Matters After Quitting Alcohol

The digestive system is responsible for breaking down food, absorbing nutrients and removing waste from the body.

When someone has been drinking heavily or frequently, nutrition often takes a hit. Meals may become inconsistent. Appetite can change. Alcohol may displace more nutrient-dense foods. Some people also experience digestive symptoms that make eating well more difficult.

This is why digestive health and nutrition become important when we look at addiction and sobriety.

If our gut health is irritated, inflamed or simply not functioning as it should, it can make it harder to replenish nutrients and support long-term sobriety.

For more on nutrient depletion and alcohol, read Alcohol and Nutrition: Does Chronic Drinking Cause Nutrient Deficiency?. If you are rebuilding meals, the Protein Sources Guide is a practical next step.

Understanding the Gut-Brain Connection

The gut and brain are in constant communication. This is often called the gut-brain axis.

That communication happens through the nervous system, immune signalling, hormones, microbial metabolites and inflammatory pathways. In plain English, the gut does not just digest food. It also sends and receives signals that can influence how the body feels.

The Two-Way Communication Pathway

Stress can affect digestion. Digestion can affect comfort, mood and energy. Anyone who has lost their appetite during anxiety or felt gut symptoms during stress has experienced this connection in a very practical way.

When quitting alcohol, this matters because the body and brain are both recalibrating. Sleep, cravings, blood sugar, appetite, mood and stress tolerance can be all shifting at once.

Research on the microbiome-gut-brain axis in substance-related disorders is still developing, but it is a meaningful area of interest. Fu et al. (2021) describe the gut-brain axis as a potential therapeutic research target in substance-related disorders, while also making it clear this is not a simple one-cause, one-cure relationship.

The Role of Gut Microbiota

The gut microbiota is the community of bacteria, fungi and other microorganisms living in the digestive tract. These microbes help with digestion, immune function, gut barrier health and the production of certain metabolites.

Alcohol can disturb this microbial balance, a pattern often called dysbiosis. A meta-analysis by Qamar et al. (2019) reviewed links between alcohol-induced gut dysbiosis and behavioural effects, including pathways connected to inflammation, mood and addiction biology.

The takeaway here is our gut health may influence how we feel in alcohol recovery.

For more on the brain side of addiction recovery, read Substance Abuse and Neurotransmitters.

How Alcohol Can Affect Digestive Health

Alcohol can affect the digestive system in several ways.

It may irritate the stomach lining, contribute to reflux or nausea, and worsen diarrhoea or abdominal discomfort in some people. Over time, heavier alcohol use can also affect the liver, pancreas and the broader gut-liver axis.

Alcohol can also influence the gut barrier. The gut lining is meant to be selectively permeable: it allows useful nutrients through while helping keep unwanted substances out. Chronic alcohol exposure has been linked with gut barrier disruption, increased intestinal permeability and gut-derived inflammation (Bishehsari et al., 2017).

This is one reason the term “leaky gut” appears so often online, you’ve probably seen it if you’ve rabbit-holed down the path of gut health before.

The phrase can be oversimplified at times, but the underlying research around alcohol, intestinal permeability, inflammation and microbiome changes are real. Wang et al. (2020) reviewed how alcohol addiction may interact with gut microbiota and inflammatory pathways.

This does not mean though that every digestive symptom after quitting alcohol is caused by the microbiome. Symptoms can have many causes, and persistent or severe symptoms deserve proper medical assessment.

If you are not sure what’s going on and digestion is a major issue for you, book a FREE discovery call here.

Supporting Digestive Health After Quitting Alcohol

There are many ways to support digestion after alcohol, but the best starting point is usually simple.

Rather than jumping straight to complicated supplement protocols, or comprehensive, often confusing diets, start with the foundations.

Eat a Balanced Diet

Aim for regular meals built around vegetables, fruit, wholegrains, legumes, adequate protein and healthy fats.

Fibre is especially useful because it supports bowel regularity and provides fuel for beneficial gut bacteria. Increase it gradually, especially if you are prone to bloating.

And no, this does not mean consuming copious amounts of Metamucil or Psyllium husk powder. This means a diverse range of fruit and vegetables too.

Protein also matters during recovery because it supports tissue repair, immune function, appetite regulation and neurotransmitter production. The Protein Intake for Exercise article explains this in more detail.

Use Fermented and Prebiotic Foods Carefully

Fermented foods may help some people support gut health. Options include yoghurt with live cultures, kefir, sauerkraut, kimchi, miso, tempeh and kombucha.

Prebiotic foods help feed beneficial gut bacteria. These include oats, legumes, onion, garlic, leek, asparagus, slightly green banana and some wholegrains.

These foods are useful, but they are not magic. Some people with reflux, bloating or histamine-type symptoms may not tolerate fermented foods well. Start small and pay attention to your own response.

Manage Stress

Stress can change appetite, gut motility, stomach comfort and bowel habits. This is why digestive support after alcohol is not only about food.

Helpful basics include eating slowly, chewing properly, walking after meals, reducing rushed eating, using breathing exercises, and getting support for anxiety or emotional stress when needed.

If cravings and triggers are part of the recovery picture, Identifying Triggers may help you think through the behavioural side more clearly.

Prioritise Sleep

Sleep is essential for recovery. Poor sleep can affect appetite, cravings, mood, blood sugar regulation and digestive comfort.

Good sleep does not fix everything, but it gives the nervous system a better foundation. Start with a consistent wake time, morning light, reduced late caffeine and a calmer evening routine. You can read more in Sleep Hygiene and Morning Sun and Circadian Rhythm.

Tips to Support Your Gut Post-Alcohol

Start with a plan that is boring enough to follow:

Eat regular meals instead of skipping food and grazing randomly.
Include protein at breakfast, lunch and dinner.
Increase fibre slowly through vegetables, oats, legumes, berries and wholegrains.
Drink enough water across the day.
Be mindful of alcohol replacements such as excess sugar, soft drink, energy drinks or too much caffeine.
Add fermented foods only if you tolerate them well.
Walk after meals when possible.
Get medical help if symptoms are severe, persistent or unusual.

It is also important to seek medical advice before suddenly stopping alcohol if you have been drinking heavily or daily. Alcohol withdrawal can be dangerous for some people and may need supervised care.

When to Get Help

Digestive changes can happen after quitting alcohol, but not everything should be brushed off as recovery.

Speak with a doctor or qualified health professional if you notice blood in the stool, black stools, ongoing vomiting, severe abdominal pain, unexplained weight loss, persistent diarrhoea or constipation, yellowing of the skin or eyes, difficulty swallowing, dehydration, or symptoms that do not settle with basic changes.

The Takeaway

Good digestive health can support the bigger recovery picture after quitting alcohol.

Alcohol may affect the stomach lining, gut microbiome, intestinal barrier, inflammation and nutrient absorption. Recovery gives the body a chance to rebuild, but the basics still matter: regular meals, enough protein, gradual fibre intake, hydration, sleep, stress management and proper care when symptoms need attention.

You do not need a perfect gut health protocol. Start with simple, consistent habits and build from there.

If you are rebuilding your health after alcohol and want help making sense of nutrition, recovery habits and sustainable lifestyle change, Stephen can help you take a practical, evidence-informed approach that fits real life.

FAQ

Can quitting alcohol improve digestion?

Of course it can! Many people notice digestion improves after reducing or stopping alcohol, especially if alcohol was contributing to reflux, nausea, diarrhoea, poor appetite or gut irritation. The timeline varies.

How does alcohol affect the gut microbiome?

Alcohol may alter the balance of gut microbes and contribute to dysbiosis, particularly with heavier or chronic intake. It can also affect the gut lining, immune signalling and inflammation.

Are probiotics useful after quitting alcohol?

They may help some people, but they are not a guaranteed fix. Food quality, fibre intake, sleep, stress and overall health habits are usually a better starting point. If in doubt, it’s always best to consult with a Nutritionist, Naturopath or Health Professional (like myself!).

Is gut health linked to cravings?

The gut-brain axis is an active area of addiction research, but I couldn’t definitively say that gut health = impact alcohol cravings alone. Better nutrition and digestion may support mood, energy and stability, which can help the broader alcohol recovery process.

References

Bishehsari, F., Magno, E., Swanson, G., Desai, V., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2017). Alcohol and gut-derived inflammation. Alcohol Research: Current Reviews, 38(2), 163-171. https://pmc.ncbi.nlm.nih.gov/articles/PMC5513683/

Engen, P. A., Green, S. J., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2015). The gastrointestinal microbiome: Alcohol effects on the composition of intestinal microbiota. Alcohol Research: Current Reviews, 37(2), 223-236. https://pmc.ncbi.nlm.nih.gov/articles/PMC4590619/

Fu, X., Chen, T., Cai, J., Liu, B., Zeng, Y., & Zhang, X. (2021). The microbiome-gut-brain axis, a potential therapeutic target for substance-related disorders. Frontiers in Microbiology, 12, 738401. https://doi.org/10.3389/fmicb.2021.738401

Qamar, N., Castano, D., Patt, C., Chu, T., Cottrell, J., & Chang, S. L. (2019). Meta-analysis of alcohol induced gut dysbiosis and the resulting behavioral impact. Behavioural Brain Research, 376, 112196. https://doi.org/10.1016/j.bbr.2019.112196

Wang, S.-C., Chen, Y.-C., Chen, S.-J., & Lee, C.-H. (2020). Alcohol addiction, gut microbiota, and alcoholism treatment. International Journal of Molecular Sciences, 21(17), 6413. https://pmc.ncbi.nlm.nih.gov/articles/PMC7504034/

Zinc: Why It Matters for Immunity, Recovery and Overall Health

Posted on July 24, 2026July 4, 2026 by Stephen Brumwell

What to Know (AI Snapshot)

Zinc is an essential trace mineral involved in immune function, skin health, wound healing, reproductive health, taste, smell, sleep regulation and normal cell repair.
Zinc deficiency can be difficult to spot because symptoms are often broad and can overlap with other nutrient, gut, immune or hormone issues.
Food should usually be the first place to start, with oysters, shellfish, red meat, poultry, dairy, seeds, nuts, legumes and whole grains all contributing zinc.
Supplementation can be useful when there is a clear reason, but long-term high-dose zinc can cause side effects and may interfere with copper status.

In this article, we will look at the importance of zinc in the body, some of the major roles it plays, potential causes and signs of zinc deficiency, testing options, food sources and how to think about zinc supplementation safely.

Zinc is involved in hundreds of enzyme-related processes throughout the body. The National Institutes of Health Office of Dietary Supplements (2026) describes zinc as being involved in immune function, protein synthesis, wound healing, DNA synthesis and cell division.

This makes zinc pretty important.

Like magnesium, zinc is one of those minerals that can sit quietly in the background until levels are not where they need to be. When zinc status is low, it can affect a wide range of systems, including skin, immunity, digestion, taste, smell, reproductive health and recovery.

The Role of Zinc in the Body

Zinc is required for a significant number of chemical reactions throughout the body, including those involving the skin, gastrointestinal system, immune system, reproductive system, skeletal system and central nervous system.

The list can get fairly extensive, so let’s briefly highlight a few key roles.

Gene transcription: Zinc is involved in normal DNA and RNA synthesis, cell division and protein production. The National Institutes of Health Office of Dietary Supplements (2026) lists DNA synthesis and protein synthesis as key zinc-dependent processes.
Cell membrane protection: Zinc contributes to normal antioxidant defence and helps protect cells from oxidative stress. Chasapis et al. (2020) describe zinc as important for antioxidant defence, cellular signalling and immune regulation.
Reproductive health: Zinc is involved in reproductive function, including sperm development, embryo development and fetal growth. Zinc requirements are also higher during pregnancy and lactation, according to Eat For Health (n.d.).
Normal immune function: Zinc supports the normal function of the immune system. Wessels et al. (2017) describe zinc as essential for immune-cell signalling across innate and adaptive immunity.
Wound healing: Zinc is involved in membrane repair, inflammation, immune defence and scar formation. Lin et al. (2017) describe zinc as having important roles across the stages of wound healing.
Sleep regulation: Zinc may play a role in sleep regulation. Cherasse and Urade (2017) describe dietary zinc as a sleep modulator, although the research should still be interpreted carefully rather than treated as a guaranteed sleep fix.
Cellular energy: Zinc is involved in cellular metabolism and antioxidant regulation. This makes it relevant to normal energy production, although zinc should not be thought of as a stimulant or quick energy supplement.
Skin health: Zinc is important for skin development, wound healing and normal keratinocyte function. Gupta et al. (2014) describe zinc as relevant to immune status, wound repair and several dermatological contexts.

Zinc does a lot, but the point is not to turn it into a miracle mineral.

The point is that zinc helps normal body systems work properly.

Potential Causes of Zinc Deficiency

Zinc deficiency can happen for several reasons. Sometimes intake is too low. Sometimes absorption is poor. Sometimes the body’s needs are higher.

Potential causes or contributors may include:

malabsorption conditions, including coeliac disease, Crohn’s disease or ulcerative colitis
a diet low in zinc-rich foods
vegetarian or vegan diets that are not well planned
diets high in unrefined cereals, legumes, nuts and seeds without enough preparation variety
high-phytate diets, because phytates can bind zinc and reduce absorption
low stomach acid, which can be more common in older adults
increased needs during growth, pregnancy, lactation, illness or recovery
some chronic health conditions, including sickle cell disease
long-term high-dose iron supplementation without practitioner guidance

The phytate point is especially worth understanding. Plant foods such as grains, legumes, nuts and seeds are not “bad” foods. They can be excellent foods. The issue is that phytates can reduce zinc absorption, which means some people eating mostly plant-based diets may need to be more intentional with zinc intake.

Soaking, sprouting, fermenting, and sourdough-style preparation methods may help reduce phytates and improve mineral availability in some foods.

Potential Signs of Zinc Deficiency

Because zinc is involved in so many body systems, signs of low zinc status can be broad.

They can also vary depending on age, diet, health history and the severity of deficiency.

Potential signs in infants and children may include:

skin problems, including dermatitis
diarrhoea
impaired taste
appetite changes
growth concerns
recurrent infections
delayed wound healing

Potential signs in adolescents and adults may include:

poor wound healing
frequent infections
changes in taste or smell
skin issues or slow skin repair
brittle hair or increased hair shedding
nail changes
poor appetite
diarrhoea or digestive symptoms
low mood or irritability
reduced recovery from training, illness or stress
reproductive health concerns

These symptoms are not specific to zinc.

They can overlap with low iron, low protein intake, thyroid issues, gut problems, poor sleep, chronic stress, infection, hormonal changes and other nutrient deficiencies.

So the goal is not to diagnose yourself from a checklist.

The goal is to notice patterns and test or assess properly when needed.

Zinc Testing

Zinc testing can be helpful, but it is not always perfectly straightforward.

Serum or plasma zinc is one of the most common ways to assess zinc status. King et al. (2015) note that plasma or serum zinc concentration is widely used, although it can be influenced by inflammation, infection, fasting status, time of day and other factors.

Zinc taste testing is sometimes used in clinical settings as a rough indicator of taste acuity. Because zinc is related to taste function, poor taste response may suggest low zinc status in some cases. However, it should not be treated as a standalone diagnostic tool. Lowe et al. (2012) discuss limitations around zinc taste testing and note that other factors can influence taste perception.

A practical assessment may include:

diet history
symptoms and health history
digestive function
medication and supplement review
serum or plasma zinc testing where appropriate
copper status if zinc has been supplemented long term

Testing is most useful when it is interpreted in context.

Good Food Sources of Zinc

Zinc is primarily found in higher amounts in shellfish, red meat, poultry, dairy, nuts, seeds, legumes and whole grains.

Some good food sources include:

oysters and other shellfish
beef and lamb
chicken and turkey
eggs
yoghurt and cheese
pumpkin seeds
hemp seeds
cashews
chia seeds
almonds
chickpeas, lentils and beans
oats and whole grains
fortified breakfast cereals

Approximate zinc amounts can vary depending on the food, serving size and source. As a general guide, oysters are especially high in zinc, while red meat, poultry, dairy, seeds, nuts and legumes can all contribute meaningful amounts across the week.

For most people, the best strategy is not to obsess over a single zinc food.

It is to build a diet that regularly includes a variety of zinc-containing foods.

Zinc Dosages for Zinc Deficiency

For an Australian audience, the local Nutrient Reference Values are a good starting point.

Eat For Health (n.d.) lists the recommended dietary intake for zinc as:

0 to 6 months: 2 mg per day
7 months to 3 years: 3 mg per day
4 to 8 years: 4 mg per day
9 to 13 years: 6 mg per day
Boys 14 to 18 years: 13 mg per day
Girls 14 to 18 years: 7 mg per day
Adult men: 14 mg per day
Adult women: 8 mg per day
Pregnancy: 11 mg per day
Lactation: 12 mg per day

The adult upper level of intake in Australia is 40 mg per day from food, water, fortified foods and supplements combined.

That upper limit matters.

Zinc supplementation is accessible and usually inexpensive, but more zinc is not always better. The elemental zinc amount on the label is what matters most. This tells you how much actual zinc is being provided per capsule, tablet, powder or liquid dose.

A simple maintenance-style zinc supplement often provides around 10-15 mg of elemental zinc per day.

Higher doses may be used in specific situations, but long-term higher-dose zinc should be guided by a practitioner, especially if copper status, gut health, medications or other health conditions are part of the picture.

The National Institutes of Health Office of Dietary Supplements (2026) notes that excessive zinc can cause nausea, dizziness, headaches, gastric distress, vomiting and loss of appetite. Longer-term high intakes can also interfere with copper status.

Zinc Supplementation

Zinc supplementation can be useful when there is a clear reason.

That may include low intake, restricted diets, poor absorption, signs that suggest low zinc status, confirmed deficiency, or increased needs during certain life stages or recovery periods.

Common forms include:

zinc gluconate
zinc citrate
zinc picolinate
zinc acetate

There is no need to overcomplicate the form for most people. The elemental dose, product quality, tolerance and reason for use usually matter more.

It is also worth remembering that zinc and copper need balance. Long-term high-dose zinc can reduce copper absorption. The National Institutes of Health Office of Dietary Supplements (2026) notes that excessive zinc intake can interfere with copper absorption and contribute to copper deficiency.

So before supplementing zinc long term, it is worth asking:

Do I actually need zinc?
Am I getting enough from food?
Is my digestion affecting absorption?
Am I taking other supplements that already contain zinc?
Is copper status being considered?
Am I taking medication that zinc may interact with?

Zinc can interact with some medications, including certain antibiotics. If you are pregnant, breastfeeding, managing kidney disease, taking medication, or dealing with a complex health picture, get personalised advice before supplementing.

Summary

Download my one page Quick Zinc Infographic Reference Guide.

Zinc plays a role in many important metabolic pathways, making it a small but important mineral.
Zinc supports immune function, wound healing, skin health, reproductive health, taste, smell, cell repair and normal growth.
Potential signs of zinc deficiency can be broad, so symptoms should be assessed in context rather than self-diagnosed.
Food should usually come first, with shellfish, red meat, poultry, dairy, nuts, seeds, legumes and whole grains all contributing zinc.
Zinc testing may involve serum or plasma zinc, diet history, symptoms and broader clinical context.
Supplementation can be useful, but long-term high-dose zinc can cause problems, especially around copper balance.
For Australian adults, the RDI is 14 mg per day for men and 8 mg per day for women, with higher needs during pregnancy and lactation.

Zinc is not a magic fix, but it is absolutely worth paying attention to.

If your intake is low, your recovery is poor, your immune system feels run down, or symptoms keep showing up without a clear reason, zinc status may be one useful piece of the puzzle.

As always, if you have any questions or want help working out whether zinc supplementation makes sense for your situation, feel free to get in touch.

FAQ

What is zinc good for?

Zinc supports immune function, wound healing, skin health, reproductive health, taste, smell, DNA synthesis, protein synthesis and normal cell repair.

What are signs of zinc deficiency?

Possible signs include frequent infections, slow wound healing, poor appetite, changes in taste or smell, skin issues, brittle hair, nail changes, diarrhoea and poor recovery. These signs are not specific to zinc, so proper assessment is important.

What foods are highest in zinc?

Oysters are especially high in zinc. Other useful sources include shellfish, beef, lamb, poultry, eggs, dairy, pumpkin seeds, hemp seeds, cashews, legumes, oats and whole grains.

How much zinc do adults need each day?

Australian Nutrient Reference Values list the adult RDI as 14 mg per day for men and 8 mg per day for women. Needs are higher during pregnancy and lactation.

Can vegetarians and vegans get enough zinc?

Yes, but it may require more planning. Plant foods such as legumes, nuts, seeds and whole grains contain zinc, but phytates can reduce absorption. Soaking, sprouting and fermenting may help improve mineral availability.

Is zinc good for the immune system?

Adequate zinc is important for normal immune function. It does not guarantee you will avoid illness, but low zinc status may affect how well the immune system works.

Can zinc help with sleep?

Zinc may play a role in sleep regulation, but it should not be viewed as a standalone sleep treatment. Sleep quality is also affected by light exposure, stress, caffeine, alcohol, routine, hormones and overall health.

Can you take too much zinc?

Yes. Too much zinc can cause nausea, headaches, digestive upset, vomiting and longer-term copper imbalance. In Australia, the adult upper level of intake is 40 mg per day from all sources.

Should zinc be taken with copper?

Not always, but copper balance should be considered if zinc is taken at higher doses or for longer periods. Long-term high-dose zinc can interfere with copper absorption.

What is the best zinc supplement?

There is no single best form for everyone. Zinc citrate, gluconate, picolinate and acetate are common options. The elemental zinc dose, product quality, tolerance and reason for use matter most.

References

Australian Government Department of Health and Aged Care, National Health and Medical Research Council, & New Zealand Ministry of Health. (n.d.). Zinc. Eat For Health. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc

Chasapis, C. T., Ntoupa, P. S. A., Spiliopoulou, C. A., & Stefanidou, M. E. (2020). Recent aspects of the effects of zinc on human health. International Journal of Molecular Sciences, 21(21), Article 7027. https://doi.org/10.3390/ijms21197027

Cherasse, Y., & Urade, Y. (2017). Dietary zinc acts as a sleep modulator. International Journal of Molecular Sciences, 18(11), Article 2334. https://doi.org/10.3390/ijms18112334

Gupta, M., Mahajan, V. K., Mehta, K. S., & Chauhan, P. S. (2014). Zinc therapy in dermatology: A review. Dermatology Research and Practice, 2014, Article 709152. https://pmc.ncbi.nlm.nih.gov/articles/PMC4120804/

King, J. C., Brown, K. H., Gibson, R. S., Krebs, N. F., Lowe, N. M., Siekmann, J. H., & Raiten, D. J. (2015). Biomarkers of Nutrition for Development (BOND): Zinc review. The Journal of Nutrition, 146(4), 858S-885S. https://doi.org/10.3945/jn.115.220079

Lin, P. H., Sermersheim, M., Li, H., Lee, P. H. U., Steinberg, S. M., & Ma, J. (2017). Zinc in wound healing modulation. Nutrients, 10(1), Article 16. https://doi.org/10.3390/nu10010016

Lowe, N. M., Fekete, K., & Decsi, T. (2012). The accuracy of the Zinc Taste Test method. Journal of Trace Elements in Medicine and Biology, 26(2-3), 150-154. https://pubmed.ncbi.nlm.nih.gov/22784341/

National Institutes of Health Office of Dietary Supplements. (2026). Copper: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (2026). Zinc: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

Wessels, I., Maywald, M., & Rink, L. (2017). Zinc as a gatekeeper of immune function. Nutrients, 9(12), Article 1286. https://doi.org/10.3390/nu9121286