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December 2025

The Neuroplasticity Link: How Magnesium L-Threonate Supports Synaptic Flexibility

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Neuroplasticity is the brain’s ability to adapt, remodel, and form new connections across a lifetime. It underlies how you learn new skills, recover from challenges, and maintain mental sharpness with age. At the cellular level, this adaptability depends on synaptic flexibility – the capacity of synapses (the junctions between neurons) to strengthen or weaken in response to experience.

Magnesium sits at the center of many of these processes. And a specific form, Magtein® (magnesium L-threonate), has been scientifically studied for its ability to raise magnesium levels in the brain and support synaptic plasticity and cognitive performance over time.*

What Is Neuroplasticity – and Why Does It Matter?

Neuroplasticity refers to the brain’s capacity to reorganize its structure and function in response to stimuli, learning, and experience. This process includes:

  • Synaptic plasticity – changes in the strength or number of synapses
  • Structural plasticity – growth or pruning of dendrites and axons
  • Functional plasticity – the brain’s ability to shift functions between regions when needed

Healthy neuroplasticity helps you:

  • Learn and retain new information
  • Adapt to stressors and changing environments
  • Maintain attention, working memory, and problem-solving skills
  • Support emotional flexibility and resilience*

However, plasticity does not remain constant. Aging, chronic stress, poor sleep, and suboptimal nutrition can gradually reduce synaptic density and efficiency. Over time, this may show up as “slower thinking,” mild forgetfulness, or reduced mental stamina.

Because neuroplasticity depends on tightly regulated biochemical pathways – especially those involving calcium, glutamate, and energy metabolism – nutrients that influence these systems can play a meaningful supportive role.*

Older woman experiencing stress, symbolizing how aging and lifestyle factors can affect neuroplasticity and cognitive resilience.
Stress and aging can influence neuroplasticity, making steady daily habits and nutrient support essential for maintaining cognitive flexibility.

Magnesium’s Central Role in Synaptic Function

Magnesium participates in more than 600 enzymatic reactions, many of which are concentrated in the nervous system. In the brain, magnesium helps: 

  • Regulate ion channels that control the flow of calcium, sodium, and potassium
  • Modulate key receptors, including NMDA (N-methyl-D-aspartate) and AMPA (α-amino-3-hydroxy-5-methyl-4-isoxazolepropionic acid)
  • Support ATP production in mitochondria, providing energy for synaptic signaling
  • Maintain membrane stability and healthy neuronal firing patterns

One of magnesium’s most important actions involves the NMDA receptor. At resting membrane potential, magnesium sits in the NMDA channel like a gatekeeper. When conditions are right, this “magnesium block” releases briefly, allowing calcium to flow into the neuron. This tightly controlled calcium entry is crucial for:

  • Long-term potentiation (LTP), the strengthening of synapses tied to learning and memory
  • Long-term depression (LTD), the weakening of less-used synapses to refine circuits

If magnesium levels are too low, NMDA receptors can become overactive. As a result, calcium may rush into neurons excessively, driving excitotoxic stress and impairing synaptic health over time.*

Magnesium also influences AMPA receptors, which mediate fast excitatory signaling. Balanced NMDA and AMPA activity helps maintain a healthy signal-to-noise ratio in the brain – supporting clear thinking rather than mental “static.”*

The Challenge: Raising Magnesium Levels in the Brain

Although dietary magnesium supports whole-body health, most common supplements (like magnesium oxide or citrate) have limited impact on brain magnesium levels. The brain tightly regulates what crosses the blood–brain barrier, so only certain compounds enter neural tissue efficiently. 

This is where magnesium L-threonate becomes important. Magtein pairs magnesium with L-threonic acid, a vitamin C metabolite, creating a compound that has been shown in preclinical and clinical research to:

  • Cross the blood-brain barrier
  • Increase magnesium concentrations in brain tissue
  • Support synaptic density and plasticity*

Because neuroplasticity depends on magnesium-sensitive receptors and enzymes, improving brain magnesium availability may be one strategy to support flexible, resilient neural networks across the lifespan.*

Preclinical Evidence: Magnesium L-Threonate and Synaptic Plasticity

Several animal studies provide detailed insight into how magnesium L-threonate influences synaptic structure and function.

In a landmark Neuron study, researchers elevated brain magnesium levels in rodents using magnesium L-threonate. They observed: 

  • Increased synaptic density in the hippocampus (a key memory center)
  • Enhanced long-term potentiation (LTP), reflecting stronger synaptic signaling
  • Improvements in learning tasks, working memory, and short- and long-term recall*

Mechanistically, higher brain magnesium was associated with:

  • More favorable NMDA receptor signaling
  • Increased expression of synaptic proteins involved in plasticity
  • Improved balance between excitatory and inhibitory transmission*

Other preclinical work has explored how magnesium L-threonate may help maintain synaptic integrity under stress. In a rat model, chronic administration of magnesium L-threonate supported memory and emotional behavior while normalizing inflammatory signaling pathways linked to synaptic health.

Although animal studies cannot be directly translated to humans, they offer compelling mechanistic evidence that brain-targeted magnesium can influence neuroplasticity from the synapse upward.*

Adult woman studying with focus illustrating learning, memory, and synaptic plasticity.
Learning and memory rely on strong, adaptable synapses – a process influenced by balanced magnesium levels in the brain.

Human Research: Cognitive Function and “Brain Age”

Human trials add another layer of evidence by looking at how magnesium L-threonate affects cognitive performance and daily function.

In a randomized, double-blind, placebo-controlled trial involving older adults with cognitive complaints, a magnesium L-threonate–based formula (MMFS-01) was studied for its effects on overall cognitive ability. Participants who received the formula showed statistically significant improvements in composite cognitive scores – such as working memory, executive function, and attention – compared to placebo.

Researchers proposed that these changes reflected a “reduction in brain age,” meaning that cognitive performance became more consistent with that seen in younger individuals. While this does not imply treatment of cognitive disease, it suggests that supporting brain magnesium levels may help maintain neurocognitive function within the normal aging process.*

Additionally, emerging research has examined magnesium L-threonate in the context of sleep quality and daytime functioning. In a randomized controlled trial of adults with self-reported sleep problems, magnesium L-threonate supplementation helped maintain or improve deep and REM sleep scores, next-day alertness, and mood compared with placebo.

Because deep sleep supports memory consolidation and synaptic remodeling, these findings further reinforce the idea that brain-targeted magnesium can influence neuroplasticity both directly (at the synapse) and indirectly (via sleep-dependent recovery pathways).*

How Magnesium L-Threonate May Support Synaptic Flexibility

Taken together, preclinical and clinical data suggest several ways magnesium L-threonate may support neuroplasticity and synaptic flexibility:

  1. Fine-tuning NMDA and AMPA signaling
    • Magnesium helps prevent excessive NMDA activation while still allowing the calcium signals needed for learning.
    • Balanced NMDA/AMPA activity supports adaptive synaptic strengthening rather than chronic overstimulation.*
  2. Supporting synaptic structure and density
    • Animal studies show higher brain magnesium levels correlate with increased synapse number and more robust dendritic spines in memory-related regions.*
  3. Maintaining mitochondrial energy for plasticity
    • Synaptic remodeling is energy-intensive. Magnesium is required for ATP production, so adequate levels support the energetic demands of LTP, neurotransmitter recycling, and membrane repair.*
  4. Promoting recovery during sleep
    • By supporting deeper, more restorative sleep, magnesium L-threonate may indirectly facilitate overnight synaptic “housekeeping,” when the brain consolidates memories and prunes inefficient connections.

These effects do not turn magnesium L-threonate into a “quick fix” or a treatment for neurological disease. Instead, they position it as one tool among many for supporting the brain’s natural adaptability and cognitive performance over time.*

Lifestyle Synergy: Building a Neuroplasticity-Friendly Routine

Nutrients work best when they support broader lifestyle patterns that already favor brain health. To get the most from magnesium L-threonate, consider integrating it with habits that strengthen neuroplasticity:

  • Prioritize consistent, restorative sleep
    Align your sleep schedule, dim evening light, and create a wind-down routine. Deep sleep is when much of synaptic consolidation takes place.*
  • Stay mentally engaged
    Learn new skills, practice languages, play strategy games, or engage in meaningful conversation. Challenging activities encourage the brain to build and refine neural networks.
  • Move regularly
    Aerobic exercise and strength training both promote neurotrophic factors that support plasticity and cognitive performance.*
  • Support nutrition broadly
    Emphasize magnesium-rich foods (leafy greens, legumes, nuts, seeds), omega-3 fatty acids, and colorful fruits and vegetables that provide antioxidants and polyphenols. These nutrients complement magnesium’s roles in cellular energy and redox balance.*
  • Manage stress thoughtfully
    Chronic stress can impair plasticity. Practices such as mindfulness, breathing exercises, or yoga help maintain a more balanced stress response, giving neuroplasticity room to work.*

When used alongside these habits, daily magnesium L-threonate supplementation can help maintain healthy brain magnesium levels and support the networks that underlie learning, memory, and cognitive resilience.*

Hand reaching up to magnesium supplement for supporting brain health and neuroplasticity.

Daily routines that include well-studied magnesium forms can help support long-term cognitive resilience and synaptic flexibility.

Summary: Supporting the Brain’s Capacity to Adapt

Neuroplasticity allows the brain to adjust, learn, and stay resilient throughout life. This adaptive capacity rests on healthy synapses, efficient energy metabolism, and finely tuned neurotransmission.

Magnesium L-threonate offers a research-backed way to support these processes by increasing brain magnesium levels and influencing pathways tied to synaptic density, plasticity, sleep quality, and cognitive performance.* Although it is not intended to diagnose, treat, cure, or prevent disease, it can play a meaningful supportive role when combined with nutrient-dense foods, restorative sleep, regular movement, and ongoing mental engagement.

In this way, magnesium L-threonate fits into a broader, science-based approach to long-term brain health – one that focuses on giving your nervous system the resources it needs to adapt, connect, and thrive.*

References

  1. Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of Learning and Memory by Elevating Brain Magnesium. Neuron. 2010; 65(2):165–177. doi:10.1016/j.neuron.2009.12.026
  2. Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. “Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial.” J Alzheimer’s Dis. 2016;49:971-990.
  3. Zhou X, Huang Z, Zhang J, et al. Chronic Oral Administration of Magnesium-L-Threonate Prevents Oxaliplatin-Induced Memory and Emotional Deficits by Normalization of TNF-α/NF-κB Signaling in Rats. Neurosci Bull. 2021;37(1):55-69. doi:10.1007/s12264-020-00563-x
  4. Hausenblas H, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. “Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial.” Sleep Medicine: X. August 17, 2024.
  5. Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015; 7(9):8199–8226.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Magnesium & Sleep: How Magnesium Supports Deep and Restorative Rest

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Quality sleep influences every aspect of health, from memory and immune function to metabolic balance and emotional resilience. Yet many adults struggle to achieve truly restorative rest – even when they spend enough hours in bed. Growing research suggests that magnesium plays a meaningful role in supporting deeper sleep stages, calmer nighttime rhythms, and more refreshed mornings.*

Understanding how magnesium interacts with the brain and body can help clarify why this essential mineral contributes to night-time relaxation and recovery.

A calm night begins with balanced brain signaling, and magnesium helps support the transition from an active mind into deep, restorative sleep.

Why Sleep Quality Matters More Than Sleep Quantity

Sleep is a dynamic biological process. Throughout the night, the brain progresses through cycles of light sleep, deep sleep (slow-wave sleep), and REM sleep. Each stage supports different physiological functions:

  • Stage 2 sleep integrates memory and moderates stress responses.
  • Deep sleep supports cellular repair, metabolic recovery, immune regulation, and neurological restoration.
  • REM sleep contributes to emotional processing, cognitive flexibility, and learning.

Even a minor reduction in deep sleep can influence cognitive performance and stress resilience the next day. Because stress, nutrient deficiencies, irregular routines, and aging can disrupt sleep architecture, supporting the pathways that regulate deep sleep becomes increasingly important.

Magnesium is one of the nutrients most closely connected to these pathways.*

How Magnesium Supports Healthy Sleep Architecture

Magnesium’s impact on sleep goes far beyond “helping you relax.” It contributes to several biochemical processes that influence how the brain transitions between sleep stages and how efficiently the nervous system resets overnight.

1. Magnesium Helps Regulate Neural Excitability

Inside the nervous system, magnesium acts as a natural gatekeeper for the NMDA receptor, which is involved in excitatory signaling. When magnesium is insufficient, NMDA activity can become overly stimulated. This can make it harder to unwind at night or maintain steady sleep cycles.*

Magnesium helps modulate this excitability so the brain can shift from wakefulness into restorative sleep.

2. Magnesium Supports GABA Activity

GABA (gamma-aminobutyric acid) is the brain’s primary calming neurotransmitter. It helps slow neural firing, reduce stress signals, and promote the sense of “letting go” required for restful sleep.

Magnesium contributes to GABA receptor function and helps balance excitatory and inhibitory signaling. This balance is essential for falling asleep, staying asleep, and cycling efficiently through deep and REM sleep.*

3. Magnesium Contributes to Cortisol Rhythm Regulation

Stress is one of the most disruptive forces to sleep. Elevated nighttime cortisol can make the mind feel wired even when the body is tired. Magnesium plays a supportive role in regulating the HPA (hypothalamic-pituitary-adrenal) axis, which influences cortisol production and stress responses.*

Consistent magnesium intake may support smoother circadian transitions, especially when stress is high.*

Magnesium L-Threonate: A Brain-Focused Form That Supports Sleep

Many traditional magnesium forms primarily act in the digestive tract or muscles. However, magnesium L-threonate, also known as Magtein®, has been studied for its ability to influence magnesium levels in the brain.*

This form combines magnesium with L-threonic acid, which supports the mineral’s entry into neural tissue. Because sleep depends heavily on neurotransmitter balance and neural communication, this brain-targeted activity has become an area of scientific interest.

A 2024 randomized controlled trial published in Sleep Medicine X found that adults taking magnesium L-threonate experienced:

  • Improved sleep quality
  • Fewer nighttime awakenings
  • Better next-day focus and emotional balance*

These outcomes were measured through validated subjective questionnaires and wearable sleep-tracking devices.*

This does not mean magnesium L-threonate treats insomnia or medical sleep disorders. Instead, it suggests that optimizing brain magnesium levels may support the natural processes involved in restorative sleep.*

Sleep-tracking device showing deep-sleep stages, illustrating magnesium’s role in supporting healthy sleep cycles.

Improved deep-sleep patterns often emerge when the brain maintains healthy magnesium levels supported by research-backed forms like magnesium L-threonate.

Magnesium and Deep Sleep: The Most Restorative Stage

Deep sleep – or slow-wave sleep – is particularly sensitive to magnesium status. During this stage, the brain clears metabolic waste, strengthens neural pathways, and supports immune activity. Meanwhile, the body repairs muscle tissue, regulates glucose metabolism, and balances hormones.*

Magnesium supports deep sleep by:

  • Facilitating muscle relaxation
  • Supporting parasympathetic nervous system activity
  • Modulating NMDA receptor behavior
  • Promoting steady GABA signaling
  • Supporting physiological restoration during overnight recovery*

When magnesium intake is low, these pathways may not function as efficiently, contributing to fragmented sleep or reduced time in slow-wave stages.

Who May Benefit From Magnesium Support?

Several groups may experience increased magnesium needs:

  • Adults under chronic stress (magnesium excretion rises with stress)
  • Individuals with low dietary intake, especially those eating fewer leafy greens, nuts, seeds, or legumes
  • Older adults, who may absorb less magnesium from food
  • Athletes, who lose magnesium through sweat
  • Heavy caffeine consumers, as caffeine increases urinary magnesium loss

Supporting magnesium balance through food and clinically studied supplementation may help support natural sleep mechanisms.*

How to Support Magnesium for Healthy Sleep

1. Eat Magnesium-Rich Foods

Leafy greens, pumpkin seeds, almonds, beans, avocados, and whole grains provide foundational support.

2. Pair Magnesium With Consistent Evening Routines

Gentle stretching, dim lighting, and predictable bedtimes reinforce circadian signals.

3. Support Brain Pathways With Magnesium L-Threonate

For cognitive calm and nighttime relaxation, magnesium L-threonate may support healthy neural signaling related to sleep quality.*

4. Maintain Stress-Management Habits

Meditation, deep breathing, or time spent outdoors may help regulate the stress response and complement magnesium’s effects.*

5. Keep Caffeine Earlier in the Day

This prevents interference with magnesium absorption and circadian rhythm.

Woman sleeping peacefully in bed, symbolizing magnesium’s role in supporting restorative nightly rest.
Consistent magnesium support helps promote calmer nights, deeper rest, and steadier morning energy for daily resilience.

A Foundation for Deep, Restorative Sleep

When it comes to achieving deep and restorative sleep, magnesium plays a meaningful role in supporting the body’s natural relaxation pathways. By helping regulate neurotransmitters, calming neural activity, and maintaining healthy circadian rhythms, it contributes to more consistent and restorative rest. However, the benefits are strongest when combined with supportive daily habits – such as balanced nutrition, a steady sleep schedule, regular movement, and effective stress management. Together, these practices create a stable foundation for healthier sleep patterns and greater next-day clarity. For many adults, maintaining optimal magnesium status through food and evidence-based supplementation offers an accessible way to strengthen long-term sleep quality and overall well-being.*

References

  1. Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X. 2024;8:100121.
  2. Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly adults: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
  3. Gröber U, Schmidt J, Kisters K. Magnesium in prevention and therapy. Nutrients. 2015;7(9):8199-8226.
  4. National Institutes of Health. Magnesium—Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed 2025.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

12 Tips to Reduce Stress During the Holidays

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The holiday season is often portrayed as joyful and restorative. However, for many adults, it brings more pressure than peace. In fact, according to a recent survey, nearly 70% of Americans report elevated stress during this time. As a result, emotional strain, disrupted sleep, and tense schedules can quickly overshadow meaningful moments. Fortunately, understanding why stress spikes during the holidays creates an opportunity to support both balance and well-being.*

Stressed woman, at home for Christmas, sitting on sofa in front of Christmas tree.

Holiday demands can overwhelm even the calmest routines, making stress management essential for emotional balance.

How Stress Affects the Body

When stress becomes chronic, it activates the body’s fight-or-flight system far more often than intended. Consequently, cortisol remains elevated, which can influence sleep, digestion, and emotional balance. Prolonged stress may reduce magnesium levels through increased urinary loss, creating a cycle of heightened tension. Because of this, supporting the body with consistent stress-relief habits becomes essential for long-term well-being. Below are 12 science-backed strategies to help you move through the season with more calm, clarity, and resilience.*

1. Prioritize Consistent Sleep

Sleep is one of the strongest regulators of the stress response. Inadequate sleep can elevate cortisol and disrupt the balance of calming neurotransmitters like GABA.
Aim for a consistent bedtime and limit bright light exposure in the evening to support natural melatonin rhythms.

2. Support Your Nervous System With Magnesium

Magnesium helps regulate neural excitability and supports the pathways involved in stress adaptation. Low magnesium levels are associated with heightened stress reactivity. Research suggests that magnesium L-threonate (Magtein®) – a scientifically studied form – may help support calm, cognitive clarity, and overall stress resilience by increasing magnesium levels in brain tissue.*

Woman holding supplements that support calm and cognitive balance during stressful seasons.

Nutritional support, including magnesium, can help maintain balance during busy holiday months.

3. Use Breathwork to Reduce Acute Stress

Slow, diaphragmatic breathing activates the parasympathetic (“rest-and-digest”) system. Studies show that paced breathing around 5-6 breaths per minute can lower perceived stress and support emotional balance.

4. Maintain Balanced Blood Sugar

Large swings in glucose can increase irritability, fatigue, and stress sensitivity. Eating balanced meals – containing protein, fiber, and healthy fats – helps stabilize energy and mood throughout the day.

5. Move Daily (Even Briefly)

Physical activity increases endorphins and supports neurotransmitter balance. Even 10-20 minutes of brisk walking or resistance training can ease muscle tension and promote calm.

6. Set Boundaries Around Obligations

Holiday commitments can escalate quickly. Politely limiting overextended schedules supports emotional clarity and prevents burnout. Consider setting a maximum number of weekly events or creating designated downtime windows.

7. Lean on Omega-3 and Antioxidant-Rich Foods

Omega-3 fatty acids help support inflammatory balance and cellular resilience. Similarly, vitamin C – rich foods (like citrus, bell peppers, berries) support antioxidant capacity, which may help buffer the effects of chronic stress.*

8. Keep Hydration Steady

Dehydration increases cortisol levels and can impair cognitive performance. Drinking water throughout the day supports energy, mood, and metabolic stability.⁶

9. Practice “Micro-Recovery Moments”

Short stress-relief breaks – such as stretching for 60 seconds, walking outside for two minutes, or closing your eyes for five slow breaths – help reset the nervous system and reduce accumulated tension.

10. Incorporate Mindfulness or Meditation

Mindfulness practices can reduce rumination and support emotional balance by enhancing prefrontal cortex activity. Apps, guided meditations, or simple present-moment awareness are effective tools during busy periods.

Woman practicing mindfulness to support emotional resilience during the holiday season.
Mindfulness and intentional habits help strengthen resilience and promote a calmer holiday experience.

11. Support Cognitive Calm With Research-Backed Nutrients

Magnesium L-threonate has been studied for its ability to elevate brain magnesium levels, which support cognitive processes involved in mood, focus, and stress adaptation.*
Some individuals find that consistent daily intake helps maintain calm neural activity during high-pressure seasons.*

12. Create a Personalized Holiday Routine

Choosing one to three stress-reduction habits and practicing them daily can create meaningful improvement. Whether it’s an evening wind-down routine, morning stretching, intentional meal planning, or consistent supplementation, structure supports emotional stability across the season.

Summary: A More Balanced Holiday Season

Stress may be common during the holidays, yet it does not have to overshadow your well-being. With intentional habits, mindful planning, and targeted nutritional support, it becomes easier to maintain emotional balance. Ultimately, by incorporating small, consistent practices – including adequate magnesium intake – you can move through the season with greater calm, clarity, and resilience.*

References

  1. American Psychological Association. Stress in America 2024 Report. Washington, DC: APA; 2024.
  2. Meerlo P, Sgoifo A, Suchecki D. Chronic sleep restriction and stress: A review. Sleep Med Rev. 2008;12(5):357-371.
  3. Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on stress and mood: A systematic review. Nutrients. 2017;9(5):429.
  4. Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: A systematic review. Front Hum Neurosci. 2018;12:353.
  5. Grosso G, Pajak A, Marventano S, et al. Role of omega-3 fatty acids in the treatment of depressive disorders. Int J Mol Sci. 2014;15(12):21905-21928.
  6. Pross N, Demazières A, Girard N, et al. Influence of progressive fluid restriction on mood and physiological markers. Br J Nutr. 2013;109(2):313–321.
  7. Creswell JD. Mindfulness interventions. Annu Rev Psychol. 2017;68:491–516.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.