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Sore knees — why does cartilage wear down?

Sources: 16 · Article: 23 472 characters

Paul Clayton points out that excess weight, chronic inflammation, and lack of movement can cause excessive cartilage breakdown.

  • Deficiencies in nutrients needed to build cartilage weaken its repair, so breakdown may progress faster than repair.
  • Andrzej Frydrychowski explains that cartilage gets nutrients from synovial fluid, and regular movement helps bring them into it.

What the authors write

Andrzej Frydrychowski

Excess weight can compress cartilage and make it harder to nourish, while sudden injuries can cause lasting damage.

„Excess weight compresses cartilage and, as a result, deprives it of nourishment. Losing weight is key to maintaining comfort in everyday life. At first, you can try low-impact exercises such as swimming or riding a stationary bike. A ketogenic diet can also be very helpful.”Nadwaga powoduje zgniecenie chrząstki i w konsekwencji brak jej odżywienia. Obniżenie wagi jest kluczowym elementem dalszego komfortu życia. Można stosować na początku ćwiczenia z odciążeniem np. pływanie czy jazdę na stacjonarnym rowerze. Bardzo pomocna jest także dieta ketogenna.
Andrzej Frydrychowski

Cartilage has no blood vessels and gets nutrients from synovial fluid; regular movement helps bring them into it.

„All nutrients are found in the synovial fluid that surrounds the joints. We therefore need to make the fluid enter the joints. The only way to do this is to compress the joints through regular movement. Running does cause a number of micro-injuries and damage to muscle fibres, but at the same time, these exercises make the body stronger, help it repair itself, and make it healthier.”Wszystkie substancje odżywcze znajdują się w mazi stawowej, która otacza stawy. Musimy zatem spowodować, aby maź weszła do stawów. Jedynym sposobem jest uciskanie stawów poprzez regularny ruch. Wprawdzie w czasie biegania dochodzi do powstania szeregu mikro urazów i uszkodzeń włókien mięśniowych, ale jednocześnie w wyniku tych ćwiczeń ciało wzmacnia się, naprawia, staje się silniejsze i zdrowsze.
Paul Clayton

The combination of excess weight, chronic inflammation, and lack of movement today causes excessive cartilage breakdown.

„The combination of excess weight, chronic inflammation, and lack of movement today causes excessive cartilage breakdown. In addition, our nutritional status is seriously threatened by an ultra-processed diet. We commonly lack not only anti-inflammatory polyphenols and long-chain omega-3 fatty acids, but also most or all of the micronutrients needed to build joint cartilage. As a result, cartilage repair is weakened, and because destruction outpaces repair, our cartilage plates inevitably deteriorate over time.”Dzisiejsze połączenie nadwagi, przewlekłego stanu zapalnego i braku ruchu powoduje nadmierny rozpad chrząstki. Ponadto nasz stan odżywienia jest głęboko zagrożony przez ultraprzetworzoną dietę. Powszechnie mamy niedobry nie tylko polifenoli przeciwzapalnych i długołańcuchowych kwasów tłuszczowych omega-3, ale także deficyt większości lub wszystkich mikroelementów potrzebnych do budowy chrząstki stawowej.Dlatego regeneracja chrząstki jest osłabiona, a ponieważ proces niszczenia przewyższa regenerację, nasze płytki chrzęstne nieuchronnie z czasem ulegają degradacji.
Paul Clayton

Deficiencies in nutrients needed to build cartilage weaken its repair, so breakdown may progress faster than repair.

„We commonly lack not only anti-inflammatory polyphenols and long-chain omega-3 fatty acids, but also most or all of the micronutrients needed to build joint cartilage. As a result, cartilage repair is weakened, and because destruction outpaces repair, our cartilage plates inevitably deteriorate over time.”Powszechnie mamy niedobry nie tylko polifenoli przeciwzapalnych i długołańcuchowych kwasów tłuszczowych omega-3, ale także deficyt większości lub wszystkich mikroelementów potrzebnych do budowy chrząstki stawowej.Dlatego regeneracja chrząstki jest osłabiona, a ponieważ proces niszczenia przewyższa regenerację, nasze płytki chrzęstne nieuchronnie z czasem ulegają degradacji.
Jan Jaśkowski

Tissues can wear down faster than they repair themselves, for example when a joint is overloaded.

„If you are an athlete and start to feel pain halfway through the season that gets worse the more you train, it is very likely that you are suffering from overloading one or more joints. This means your tissues are “wearing out” faster than they can repair themselves.”Jeżeli jesteś sportowcem i w połowie sezonu zaczynasz odczuwać ból, który nasila się im więcej trenujesz bardzo prawdopodobne jest, że cierpisz z powodu przeciążenia stawu lub stawów. To oznacza, że twoje tkanki „wycierają się” szybciej niż potrafią zregenerować.
Jan Jaśkowski

Lack of sleep, training too often, and restricted movement in other joints can hinder recovery or overload the knee.

„Lack of sleep or training too often can prevent tissues from healing properly. That is why it is so important to find the underlying cause of the dysfunction, such as restricted movement in other joints, muscle imbalance, or inappropriate training.”Brak snu lub zbyt częste treningi mogą uniemożliwiać prawidłowe gojenie się tkanek. Dlatego tak ważne jest aby znaleźć pierwotną przyczynę dysfunkcji, jak na przykład ograniczenia ruchomości w innych stawach, nierównowaga mięśniowa czy nieodpowiedni trening.
Paul Clayton

Both too little and too much loading of a joint can lead to cartilage loss, while a regular, moderate level of activity helps keep joints healthy.

„This is why a “normal” level of activity keeps joints healthy, while excessive use and insufficient use lead to cartilage loss (12). Nutrition is also important here. For example, anti-inflammatory polyphenols inhibit MMP activity, slow cartilage loss, and delay the progression of osteoarthritis (13).”Właśnie dlatego „normalny” poziom aktywności utrzymuje zdrowe stawy, podczas gdy nadmierne i niedostateczne wykorzystanie prowadzi do utraty chrząstki (12). Ważne jest tu również odżywianie. Na przykład polifenole przeciwzapalne hamują aktywność MMP, spowalniają utratę chrząstki i opóźniają postęp choroby zwyrodnieniowej stawów (13).
Andrzej Frydrychowski

Osteoarthritis is associated with cartilage wear, which may be promoted by injuries, overload related to obesity, and pro-inflammatory substances.

„Watch out for all kinds of injuries (sudden impacts, overloading—obesity) and pro-inflammatory substances, such as cytokines and leukotrienes (which arise from food intolerances and an unhealthy lifestyle—mainly through excessive consumption of carbohydrates and fats containing omega-6 and omega-9 fatty acids, etc.).”Uważać na wszelkiego rodzaje urazy (gwałtowne uderzenia, przeciążenia – otyłość) oraz substancje prozapalne, takie jak: cytokiny czy leukotrieny (powstają w nietolerancjach pokarmowych, niezdrowym stylu życia – głównie przez spożywanie nadmiaru węglowodanów i tłuszczy zawierających kwasy omega 6 i 9 itd.).
Jan Jaśkowski

When the cruciate ligament is torn, the menisci and articular cartilage may also be damaged, which is associated with degenerative changes.

„In this way, ligaments protect joints from excessive movement that could damage them. In the knee, when the ACL is torn, the menisci and articular cartilage are the tissues most likely to be damaged. Damage to articular cartilage is associated with the development of degenerative changes.”W ten sposób więzadła chronią stawy przed nadmiarem ruchu, który mógłby spowodować uszkodzenie danego stawu.W przypadku kolana i zerwania ACL uszkodzeniu mogą ulegać przede wszystkim łąkotki i chrząstka stawowa. Uszkodzenie chrząstki stawowej jest związane z powstawaniem zmian zwyrodnieniowych.
Jan Jaśkowski

Degenerative changes have been reported in some patients after ACL reconstruction; one possible explanation is additional tissue damage during surgery.

„An analysis of the available studies found that 44% of patients had degenerative changes after ACL reconstruction, compared with 37% of those who did not undergo surgery. The studies included more than 2,800 patients. It is not clear exactly why this happens. We can only suppose that during surgery the joint capsule and one of the hamstring muscles or the patellar ligament may be damaged; a piece of one of these tissues is taken for the reconstruction.”Z przeprowadzonej analizy dostępnych badań wynika, że 44% pacjentów po rekonstrukcji ACL ma zmiany zwyrodnieniowe w porównaniu z 37% którzy operacji się nie poddali. Badania przeprowadzano na ponad 2800 pacjentach.Nie wiadomo dokładnie dlaczego tak się dzieje. Możemy jedynie przypuszczać, że w czasie operacji uszkodzona zostaje torebka stawowa i jeden z mięśni kulszowo-goleniowych lub więzadło rzepki, z których pobierany jest fragment potrzebny do rekonstrukcji.
Hubert Czerniak

In rheumatoid arthritis, antibodies can attack cartilage and cause inflammation, pain, and impaired joint function.

„However, when the body begins to see itself as an enemy, it starts producing antibodies against the very components of the joint—cartilage. The antibodies cause inflammation, which leads to redness, swelling, pain, and impaired function. When an older person goes to the doctor with joint problems, they hear: “degeneration.””Jednak, gdy organizm zaczyna postrzegać sam siebie jako wroga, zaczyna wytwarzać przeciwciała przeciw właśnie tym elementom stawu – chrząstkom. Przeciwciała wywołują zapalenie, a więc zaczerwienienie, obrzęk, ból i zaburzenie funkcji. Gdy przychodzi starszy człowiek do lekarza i ma problemy ze stawami, słyszy „zwyrodnienie”.
M. S. Sater i H. A. Giha

Changes in pH can affect cartilage components, and acidic joint fluid has been linked to signs of joint destruction in rheumatoid arthritis.

„An example of a CT disorder that affects joints and is associated with both T2D [193] and CMA [194] is osteoarthritis. Acidosis of synovial fluid has been shown to correlate with radiological features of joint destruction and granulocyte build-up in the knee in rheumatoid arthritis patients [195].”An example of a CT disorder that affects joints and is associated with both T2D [193] and CMA [194] is osteoarthritis. Acidosis of synovial fluid has been shown to correlate with radiological features of joint destruction and granulocyte build-up in the knee in rheumatoid arthritis patients [195].
M. S. Sater i H. A. Giha

An acidic environment can affect how cartilage cells function and their ability to produce cartilage components.

„In chondrocytes isolated from bovine articular cartilage, minor alterations in pH impact chondrocyte metabolism and ability to synthesize GAGs, with maximum synthesis occurring at a pH of 7.2 [197]. Further evidence for the role of CMAD in joint inflammation is the positive response in patients with osteoarthritis to alkaline mineral supplements [196].”In chondrocytes isolated from bovine articular cartilage, minor alterations in pH impact chondrocyte metabolism and ability to synthesize GAGs, with maximum synthesis occurring at a pH of 7.2 [197]. Further evidence for the role of CMAD in joint inflammation is the positive response in patients with osteoarthritis to alkaline mineral supplements [196].
Paul Clayton

Osteoarthritis results from accumulated damage and is not necessarily an inevitable consequence of aging.

„We make a big mistake when we think this is an inevitable problem caused by aging. It is not. It is another symptom of accumulated damage caused by the dominance of catabolic processes triggered by chronic poisoning and an increasingly unnatural lifestyle.”Popełniamy wielki błąd, myśląc, że jest to nieunikniony problem spowodowany starzeniem się. Tak nie jest. To kolejny objaw skumulowanych uszkodzeń spowodowanych dominacją procesów katabolicznych wywołanych przewlekłym zatruciem i coraz bardziej nienaturalnym stylem życia.

Research from PubMed · Europe PMC

We selected 8 studies with the best, positive results. This is a selection, not a full review of all research.

Total number of studies on this topic in PubMed: 2 140.

The review describes how a cruciate ligament injury can cause a forceful impact between the joint surfaces, bone bruising, and further joint damage.

Aim of the study: During anterior cruciate ligament (ACL) injury, the large external forces responsible for ligament rupture cause a violent impact between tibial and femoral articular cartilage, which is transferred to bone resulting in bone bruise detectable at MRI. Several aspects remain controversial and await evidence on how this MRI finding should be managed while addressing the ligament lesion.

Results: The search identified 415 records and, after an initial screening according to the inclusion/exclusion criteria, 83 papers were used for analysis, involving a total of 10,047 patients. Bone bruise has a high prevalence (78% in the most recent papers), with distinct patterns related to the mechanism of injury. This MRI finding is detectable only in a minority of cases the first few months after trauma, but its presence and persistence have been correlated to a more severe joint damage that may affect the degenerative progression of the entire joint, with recent evidence suggesting possible effects on long-term clinical outcome. This systematic review of the literature documented a growing interest on bone bruise associated with ACL injury, highlighting aspects which could provide to orthopaedic surgeons evidence-based suggestions in terms of clinical relevance when dealing with patients affected by bone bruise following ACL injury.

Money for the studynot stated
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studyreview of many studies

“Not stated” does not mean nobody paid — the database does not always record it.

The review indicates that altered joint loading can trigger processes that lead to osteoarthritis.

Aim of the study: The damping system ensured by the osteochondral (OC) unit is essential to deploy the forces generated within load-bearing joints during locomotion, allowing furthermore low-friction sliding motion between bone segments. The OC unit is a multi-layer structure including articular cartilage, as well as subchondral and trabecular bone.

Results: Most advanced studies have tested and modelled multiple tissues of the same OC unit but have done so individually rather than through integrated approaches. Therefore, efforts should be made in simultaneously evaluating the comprehensive response of the OC unit to intra-articular loads and the interplay between the OC tissues. In this regard, a multidisciplinary approach combining complementary techniques, e.g., full-field imaging, mechanical testing, and computational approaches, should be implemented and validated. Furthermore, the next challenge entails transferring this assessment to a non-invasive approach, allowing its application in vivo, in order to increase its diagnostic and prognostic potential.

Money for the studygovernment, public institutions · Italian Ministry of Health
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studyreview of many studies

“Not stated” does not mean nobody paid — the database does not always record it.

Changes in the patellar cartilage may be associated with factors including injury, increased cartilage vulnerability, instability, and abnormal movement of the patella.

Aim of the study: Chondromalacia patellae (CMP), also known as runner's knee, typically occurs in young patients, which is characterized by anterior knee pain (AKP) that is associated with visible changes in patellar cartilage. The initial pathological changes include cartilage softening, swelling, and edema.

Results: Various efforts including cell therapy and tissue emerge for cartilage regeneration exhibit as the promising regime, especially in the application of mesenchymal stem cells (MSCs). Intra-articular injections of variously sourced MSC are found safe and beneficial for treating CMP with improved clinical parameters, less invasiveness, symptomatic relief, and reduced inflammation. The mechanism of MSC injection remains further clinical investigation and is tremendously promising for CMP treatment. In this short review, etiology, MRI diagnosis, and treatment in CMP, especially the treatment of the cell-based therapies, are reviewed.

Money for the studynot stated
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

The main risk factors for knee osteoarthritis include age, diet, injuries, obesity, and heredity.

Aim of the study: Knee osteoarthritis is a chronic degenerative disease companied with chronic knee pain and dysfunction. However, the etiology and pathogenesis of knee osteoarthritis were unclear.

Results: The major pathological hallmarks of knee osteoarthritis included subchondral bone sclerosis, articular cartilage degeneration, arthrosynovitis, and osteophyte. With the acceleration of the aging process in China, the treatment of knee arthritis and the methods to improve the quality of life have become the focus of medical staff. Currently, therapies in clinical practice include surgery and nonoperative treatment; however, the clinical effects of different individuals at different stages will still be very different. This article reviews the recent advances in the treatment of knee osteoarthritis from three aspects: nonsurgical treatment, surgical treatment, and modern new medical means.

Money for the studygovernment, public institutions · National Natural Science Foundation of China
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

A mouse study indicates that disruption of the kindlin-2–Stat3–Runx2 pathway may increase cartilage breakdown and degenerative changes.

Aim of the study: Osteoarthritis (OA) is an aging-related degenerative joint disease with a poorly defined mechanism. Here we report that kindlin-2 is highly expressed in articular chondrocytes and downregulated in the degenerated cartilage of aged mice and patients with OA.

Results: Pharmacological inhibition of Stat3 activation or genetic ablation of Stat3 in chondrocytes reverses aberrant accumulation of Runx2 and extracellular-matrix-degrading enzymes and limits OA deteriorations caused by kindlin-2 deficiency. Deleting Runx2 in chondrocytes reverses structural changes and OA lesions caused by kindlin-2 deletion without downregulating p-Stat3. Intra-articular injection of AAV5-kindlin-2 decelerates progression of aging- and instability-induced knee joint OA in mice. Collectively, we identify a pathway consisting of kindlin-2, Stat3 and Runx2 in articular chondrocytes that is responsible for maintaining articular cartilage integrity and define a potential therapeutic target for OA.

Money for the studygovernment, public institutions · NIAMS NIH HHS
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studyanimal study

“Not stated” does not mean nobody paid — the database does not always record it.

The review describes how bone remodelling beneath cartilage and blood vessel formation may contribute to the development of osteoarthritis.

Aim of the study: Recent studies have shed light on the cellular and molecular mechanisms that link subchondral bone remodelling and angiogenesis in knee osteoarthritis (OA). Type H vessels are a newly identified bone blood vessel characterized by high expression of CD31 and endomucin that are coupled with osteogenesis.

Results: Factors including mechanical loading, TGF-β1, platelet-derived growth factor type BB, the osteoprotegerin-RANK ligand-RANK system, osteopontin, mechanistic target of rapamycin, VEGF, stromal cell-derived factor l and prostaglandin E2 participate in the formation of type H vessels in osteoarthritic subchondral bone. In this review, we summarize the current understanding of type H vessels in knee OA, as well as the signalling pathways involved and potential therapeutic medicines. In future, the pathogenesis of knee OA could be further clarified by connecting type H vessels and the design of new disease-modifying osteoarthritis drugs. However, further experiments are needed to determine the upstream signals regulating type H vessel formation in osteoarthritic subchondral bone.

Money for the studygovernment, public institutions · West China Hospital, Sichuan University, National Natural Science Foundation of China, West China Hospital Sichuan University
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

Early molecular changes were detected in cartilage cells in mice after joint injury.

Aim of the study: Articular cartilage is a connective tissue lining the surfaces of synovial joints. When the cartilage severely wears down, it leads to osteoarthritis (OA), a debilitating disease that affects millions of people globally.

Results: Although recent advances in high-throughput OMICS technologies have enabled molecular-level characterization of tissues and organs at an unprecedented resolution, thorough molecular profiling of articular chondrocytes has not yet been undertaken, which may be in part due to the technical difficulties in isolating chondrocytes from dense cartilage ECM. In this study, we profiled articular cartilage from healthy and injured mouse knee joints at a single-cell resolution and identified nine chondrocyte subtypes with distinct molecular profiles and injury-induced early molecular changes in these chondrocytes. We also compared mouse chondrocyte subpopulations to human chondrocytes and evaluated the extent of molecular similarity between mice and humans. This work expands our view of chondrocyte heterogeneity and rapid molecular changes in chondrocyte populations in response to joint trauma and highlights potential mechanisms that trigger cartilage degeneration.

Money for the studygovernment, public institutions · U.S. Department of Defense, Lawrence Livermore National Laboratory
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studyanimal study

“Not stated” does not mean nobody paid — the database does not always record it.

In rats, patellar instability caused early degenerative changes in the patellofemoral cartilage, which worsened over time.

Aim of the study: This study aimed to establish and validate a rat model of patellofemoral osteoarthritis (PFOA) induced by patellar instability and to characterize its early degenerative features and compartment specificity.

Results: At 1 week after surgery, patellofemoral cartilage showed surface irregularity, disrupted zonal architecture, and abnormal chondrocyte arrangement, with progressive worsening over time. In contrast, tibiofemoral changes were milder and appeared later. Safranin O-Fast Green and toluidine blue staining showed earlier and more pronounced loss of proteoglycans and glycosaminoglycans in patellofemoral cartilage than in tibiofemoral cartilage, accompanied by an earlier reduction in positively stained area. Compared with controls, PIICP levels in synovial lavage fluid and serum decreased at all postoperative time points, whereas MMP-13, CTX-II, and COMP levels increased (P < 0.05). These changes were more pronounced at 2 and 3 weeks than at 1 week, with no significant difference between 2 and 3 weeks, suggesting that the model reached a relatively stable early degenerative phase by approximately 2 weeks after surgery.

Money for the studygovernment, public institutions · National Natural Science Foundation of China (Young Scientists Fund), 2025 Henan Provincial Science and Technology Program Joint Fund Cultivation Project, 2025 Henan Provincial International Science and Technology Cooperation Project (Cultivation Project)
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studyanimal study

“Not stated” does not mean nobody paid — the database does not always record it.

Perspectives and opinion materials

The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.

Orthomolecular Medicine News Service Opinion material
„Intra-Articular Injection of Stem Cells for the Regeneration of Knee Joint Cartilage: a Therapeutic Option for Knee Osteoarthritis - a Narrative Review. Biomol Ther (Seoul) 33, 86-94 (2025). 32. Choi, E. W. Adult Stem Cell Therapy for Autoimmune Disease. Int J Stem Cells 2, 122-128 (2009). 33. Riordan, N. H. Stem Cell Therapy For Autoimmune Diseases | Stem Cell Institute. 34. Srivastava, A. S. Stem Cell Therapy for Treating Autoimmune Diseases. 35. Almasoudi, L. S., Alqasimi, G. J., AlHarbi, R. A., Alotaibi, R. S. & Alharbi, S. A. Awareness of Stem Cell Therapy for Diabetes Among Type II Diabetic Patients in Makkah: A Cross-Sectional Study.”Intra-Articular Injection of Stem Cells for the Regeneration of Knee Joint Cartilage: a Therapeutic Option for Knee Osteoarthritis - a Narrative Review. Biomol Ther (Seoul) 33, 86-94 (2025). 32. Choi, E. W. Adult Stem Cell Therapy for Autoimmune Disease. Int J Stem Cells 2, 122-128 (2009). 33. Riordan, N. H. Stem Cell Therapy For Autoimmune Diseases | Stem Cell Institute. 34. Srivastava, A. S. Stem Cell Therapy for Treating Autoimmune Diseases. 35. Almasoudi, L. S., Alqasimi, G. J., AlHarbi, R. A., Alotaibi, R. S. & Alharbi, S. A. Awareness of Stem Cell Therapy for Diabetes Among Type II Diabetic Patients in Makkah: A Cross-Sectional Study.
Orthomolecular Medicine News Service Opinion material
„Core Nutritional Foundations Vitamin C Vitamin D Magnesium Vitamin K2 Adequate protein intake Essential fatty acids These nutrients play important roles in: Collagen synthesis Connective tissue integrity Bone matrix formation Mineral metabolism Muscle function Inflammation regulation Metabolic and Lifestyle Foundations Equally important are: Healthy body weight Regular physical activity Resistance training Adequate sleep Metabolic health Low-carbohydrate and ketogenic dietary strategies Avoidance of smoking Minimizing ultra-processed foods From an IOM perspective, osteoporosis and degenerative joint disease are rarely the result of a single nutrient deficiency.”Core Nutritional Foundations Vitamin C Vitamin D Magnesium Vitamin K2 Adequate protein intake Essential fatty acids These nutrients play important roles in: Collagen synthesis Connective tissue integrity Bone matrix formation Mineral metabolism Muscle function Inflammation regulation Metabolic and Lifestyle Foundations Equally important are: Healthy body weight Regular physical activity Resistance training Adequate sleep Metabolic health Low-carbohydrate and ketogenic dietary strategies Avoidance of smoking Minimizing ultra-processed foods From an IOM perspective, osteoporosis and degenerative joint disease are rarely the result of a single nutrient deficiency.

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