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Single-Ingredient Series · Evidence Review

An evidence-based review of magnesium bisglycinate chemistry, absorption, sleep and health outcomes, elemental dosing, safety, and quality.

Published: June 2026Sources: 23 verified primary referencesEvidence: Meta-analyses · RCTs · Mechanistic · Authoritative monographs

Executive summary

What the evidence says

Magnesium bisglycinate is a chelated magnesium compound in which one magnesium ion is bound to two glycine molecules (1:2 ratio). It is the specific form used in Pacific Formulations' Magnesium Bisglycinate Powder. Despite being the fourth most abundant mineral in the human body and a cofactor in over 300 enzymatic reactions, approximately 48% of Americans consume less than the estimated average requirement for magnesium from dietary sources.1,2 The bisglycinate form addresses this gap with superior bioavailability over inorganic forms, dual intestinal absorption pathways, and meaningfully better GI tolerability. Magnesium bisglycinate is the specific form evaluated in the only large placebo-controlled RCT for magnesium and sleep quality published to date (Schuster et al., 2025, n=155; ISI improvement Cohen's d=0.20, p=0.049).6 Broader magnesium class evidence also supports: blood pressure reduction (~2.8/2.1 mmHg; 38 RCTs, n=2,709);15 migraine attack frequency reduction (~2.5 attacks/month; 22 trials);18 and emerging bone health benefits. Everyday stress response data are directionally positive but methodologically limited. Mood data are conflicting. Muscle cramp benefit is established only in pregnancy. Product: Magnesium Bisglycinate Powder — Pacific Formulations Single-Ingredient Series.

What Is Magnesium Bisglycinate?

Magnesium bisglycinate is produced by chelating one magnesium ion to two glycine molecules (1:2 Mg:glycine ratio). The terms "magnesium bisglycinate," "magnesium diglycinate," and "magnesium glycinate" are used interchangeably throughout the scientific literature and all describe this same compound. Pacific Formulations' product uses magnesium bisglycinate in powder form. Magnesium (Mg²⁺) is an essential divalent cation required as a cofactor in over 300 enzymatic reactions. 1

The adult body contains approximately 25 grams of magnesium: 50–60% resides in bone, with the

remainder in soft tissues, primarily intracellular muscle. Serum magnesium — the fraction most

commonly measured clinically — represents less than 1% of total body magnesium and is not a reliable indicator of intracellular Mg status. National survey data (NHANES) indicate that approximately 48% of Americans consume less than the Estimated Average Requirement (EAR) for magnesium from food.2 Common dietary sources — dark leafy greens, nuts, seeds, whole grains, legumes — are underrepresented in processed Western diets, making supplementation a practical strategy for restoring adequate status.

Why Bisglycinate: The 1:2 Chelation Advantage

The bisglycinate chelation creates a compound that is stable across a wide range of gastric pH values, protecting the magnesium ion through stomach transit without requiring highly acidic conditions for solubilization. Critically, magnesium bisglycinate can be absorbed via intestinal amino acid and dipeptide transport systems — in addition to the passive paracellular route used by inorganic forms — making it effective even when gastric acid production is reduced (achlorhydria, proton pump inhibitor use, older age).3

Mechanism of Action

Enzymatic Cofactor (300+ Reactions)

Magnesium is required for all ATP-dependent reactions, since the biologically active form is Mg-ATP²⁻. This encompasses glycolysis, oxidative phosphorylation, DNA and RNA synthesis, protein synthesis, and sodium-potassium ATPase activation. Magnesium acts as a structural cofactor for more than 300 enzyme classes.1

NMDA Receptor Voltage-Dependent Block

At resting membrane potentials, Mg²⁺ occupies the pore of NMDA-type glutamate receptor channels, preventing excessive calcium influx. This physiological "Mg block" is essential for synaptic plasticity and protection against excitotoxicity — directly relevant to the nervous system and sleep quality mechanisms. 1

HPA Axis and Stress Physiology

Magnesium potentiates GABA-A receptor activity and moderates hypothalamic-pituitary-adrenal (HPA) axis reactivity. Hypomagnesemia is associated with heightened cortisol responses to stressors, suggesting that restoring Mg status may buffer physiological stress reactions.11

Vascular Smooth Muscle Relaxation

Magnesium acts as a physiological calcium channel antagonist in vascular smooth muscle: by competing with calcium at voltage-gated channels, adequate magnesium promotes vasodilation and reduced peripheral vascular resistance — the mechanism underlying its blood pressure effects.15,16

Melatonin Synthesis

Magnesium is a cofactor in the conversion of serotonin to melatonin via arylalkylamine Nacetyltransferase, linking magnesium status to circadian rhythm regulation and sleep onset.6

Bone Metabolism

Magnesium ions occupy hydroxyapatite lattice sites in bone, influencing crystal size and structural integrity. Magnesium modulates parathyroid hormone (PTH) secretion and vitamin D metabolism — both central to calcium homeostasis and bone remodeling.21,22

Glycine: Independent Neurotransmitter and Sleep Effects

The glycine in bisglycinate is not merely a carrier molecule. Glycine is an inhibitory neurotransmitter at glycine receptors in the spinal cord and brainstem, and a co-agonist at the NMDA receptor glycine binding site. Clinical crossover trials have shown that 3 g oral glycine before bed reduces sleep onset latency, increases slow-wave sleep, and improves subjective sleep quality versus placebo.9,10 This suggests that magnesium bisglycinate may produce additive sleep support through both its magnesium and glycine components simultaneously — a dual-mechanism advantage not shared by non-chelated magnesium forms.

Evidence Review

Bioavailability: Why the Form Matters

STRONG

A systematic review of human bioavailability data across magnesium supplement forms found that organic chelates — glycinate, citrate, malate — consistently demonstrate superior fractional absorption compared with inorganic forms (oxide, carbonate, sulfate).5 Walker et al. (2003) — Crossover RCT, n=46. Magnesium amino acid chelate and citrate vs. magnesium oxide at equivalent elemental doses in healthy adults. Urinary magnesium excretion — an index of net absorption — was significantly higher with organic forms (p=0.033).4

Schuette et al. (1994) — Human absorption study in ileal resection patients. Magnesium diglycinate chelate was absorbed via intestinal dipeptide transport, maintaining efficiency under conditions of reduced gastric acid — conditions under which magnesium oxide absorption fails.3

The practical implication: individuals on PPIs, older adults with reduced gastric acid, or anyone who has experienced GI discomfort with other magnesium forms will likely tolerate and absorb magnesium bisglycinate more effectively. The dual absorption pathway — passive paracellular diffusion and active amino acid transporter uptake — is the structural basis for both the bioavailability and GI tolerability advantages.3,5

Sleep Quality

MODERATE

Magnesium bisglycinate is the only form of magnesium with a dedicated large-scale placebo-controlled RCT specifically evaluating sleep quality as the primary endpoint. Schuster, Oster & Becker (2025) — Placebo-controlled RCT, n=155, 4 weeks. Healthy middle-aged adults with self-reported sleep difficulties. Magnesium bisglycinate at 250 mg elemental Mg nightly vs. placebo. Primary endpoint: Insomnia Severity Index (ISI). Result: ISI improved significantly more with bisglycinate (mean difference −1.7 points, Cohen's d=0.20, p=0.049). Subgroup finding: the effect was concentrated in participants with low habitual dietary magnesium intake. Limitation: modest effect size (d=0.20); sleep architecture not confirmed by polysomnography.6

Mah & Pitre (2021) — Systematic review and meta-analysis, 3 RCTs, n=151 (older adults). Magnesium supplementation (various forms) reduced sleep onset latency by 17.36 minutes (p=0.0006) and increased sleep time by 16.03 minutes. Evidence quality rated low to very low.7

Rawji et al. (2024) — Systematic review, 8 sleep studies. Five of 8 trials showed significant sleep improvements with magnesium supplementation. Heterogeneity limited pooled conclusions.8

The glycine component adds independent mechanistic depth: crossover trials (Yamadera et al., 2007; Bannai & Kawai, 2012) demonstrated that 3 g oral glycine before bed improved sleep onset and slow-wave sleep percentage.9,10 Magnesium bisglycinate therefore delivers sleep support via two converging mechanisms: magnesium's melatonin synthesis and NMDA modulation, and glycine's direct inhibitory neurotransmitter effects. Strength: The bisglycinate-specific RCT (Schuster 2025) is the most rigorous trial for any magnesium chelate and sleep, showing a real but modest effect. Directional consistency across broader magnesium literature and independent glycine evidence provides additional support. Overall: Moderate.

Everyday Stress Response

PRELIMINARY

Boyle, Lawton & Dye (2017) — Systematic review, 18 studies. Generally positive findings for magnesium in anxiety-vulnerable populations (PMS, mild anxiety, stress-related symptoms). Most studies rated as low quality.11

Rawji et al. (2024) — Systematic review. Five of 7 anxiety-related studies showed significant improvement with magnesium.8

The HPA axis modulation and GABA-A receptor mechanism provide biological plausibility for a stress-buffering role, but no bisglycinate-specific trial has tested this as a primary endpoint with adequate

power. Claims for this outcome must use appropriately qualified language.

Mood

CONFLICTING

Moabedi et al. (2023) — Systematic review and meta-analysis, 7 RCTs. Significant antidepressant signal (SMD −0.919, p=0.001) with high heterogeneity (I²=75.6%).12

Tarleton et al. (2017) — Open-label RCT, n=126. 248 mg elemental Mg from magnesium chloride daily for 6 weeks: PHQ-9 −6.0 points, GAD-7 −4.5 points. No placebo control; effect magnitude may reflect placebo response.13

Phelan et al. (2018) — Meta-analysis of placebo-controlled trials only. No significant effect on depression (g=−0.21, not significant).14

Blood Pressure Support

MODERATE

Argeros et al. (2025) — Systematic review and meta-analysis, 38 RCTs, n=2,709. Magnesium supplementation significantly reduced systolic BP by 2.81 mmHg and diastolic BP by 2.05 mmHg. Effects were larger in hypertensive participants and those with dietary magnesium deficiency.15

Zhang et al. (2016) — Meta-analysis, 34 RCTs, n=2,028. SBP −2.00 mmHg, DBP −1.78 mmHg with magnesium supplementation.16

Alharran et al. (2024) — Umbrella meta-analysis, 10 prior meta-analyses, n=8,610. Consistent BP-lowering effect across all included analyses; greater magnitude at doses ≥400 mg elemental Mg/day.17

This is among the most replicated findings in magnesium research. The FDA has issued a qualified health claim for magnesium and blood pressure, describing the evidence as "inconsistent and inconclusive" at the population level — meaning the effect is real and replicated but varies by individual magnesium status. No bisglycinate-specific BP trial exists; this body of evidence represents the magnesium class.

Migraine Frequency

MODERATE

Yang et al. (2024) — Systematic review and meta-analysis, 22 trials. Magnesium supplementation significantly reduced migraine attack frequency (MD −2.51 attacks/month), severity (MD −0.88), and monthly headache days (MD −1.66).18

Chiu et al. (2016) — Meta-analysis of oral and IV magnesium RCTs. Significant reductions in migraine frequency and intensity with oral supplementation.19

The American Academy of Neurology and American Headache Society classify magnesium as "probably effective" for migraine prevention (Level B evidence).20 Most migraine trials used magnesium oxide or citrate; bisglycinate has not been independently evaluated for this indication, though the mechanism is identical to other oral forms.

Bone Health

PRELIMINARY

Sari & Darma (2025) — Meta-analysis, 9 RCTs, n=825. Magnesium supplementation significantly reduced alkaline phosphatase (SMD −0.35) and osteocalcin (SMD −0.29) — bone turnover markers — and improved quality of life. Fracture risk reduction trend (RR=0.72) did not reach significance (p=0.06).21

Farsinejad-Marj et al. (2016) — Systematic review and meta-analysis, 12 observational studies. Positive but marginal correlations between dietary magnesium intake and bone mineral density at total hip (r=0.16) and femoral neck (r=0.14).22

NIH ODS states: "Diets that provide recommended levels of magnesium enhance bone health, but further research is needed to elucidate the role of magnesium in preventing osteoporosis."1 Bone turnover biomarker improvements are replicated; fracture reduction is a signal, not yet confirmed.

Muscle Cramps

LIMITED

Systematic review (2025), 10 magnesium RCTs for muscle cramp endpoints. Magnesium was effective for pregnancy-related leg cramps (RR=1.35, p=0.02). Not effective for general adult leg cramps (MD −0.42 episodes/week, p=0.26, not significant).23

The evidence does not support magnesium supplementation for muscle cramps in the general adult population. The pregnancy-specific benefit may reflect gestational magnesium depletion not typically present in otherwise healthy adults.

Dosing & Usage

Elemental vs. Compound Weight

The clinically relevant metric is elemental magnesium per serving, not total compound mass. Magnesium bisglycinate contains approximately 14% elemental magnesium by molecular weight (Mg atomic weight 24.3; bisglycinate MW ~172.4). To deliver 300 mg elemental Mg requires approximately 2,143 mg of the bisglycinate compound. Labels must state elemental Mg content separately from compound weight.

Evidence-Based Dosing Range

Outcome area Dose range (elemental Mg) Duration in evidence
Sleep quality (bisglycinate-specific) 250 mg/day 4 weeks
Blood pressure 300-600 mg/day 1-6 months across multiple meta-analyses
Migraine prevention 400-600 mg/day 3-6 months across multiple RCTs
Bone biomarkers 200-400 mg/day 3-12 months

Pacific Formulations Product Dose

Pacific Formulations' Magnesium Bisglycinate Powder provides 200 mg elemental magnesium per serving (Supplement Facts: Magnesium [as magnesium bisglycinate] 200 mg). This is a well-tolerated dose within the NIH supplement UL of 350 mg/day and at the lower end of the clinical range studied for sleep quality (250 mg, Schuster 2025), blood pressure (300–600 mg), and migraine prevention (400– 600 mg). Powder format allows flexible dose titration: individuals working with a healthcare provider toward doses studied for blood pressure or migraine prevention can adjust serving size accordingly. The 200 mg serving is a suitable daily maintenance dose for those primarily seeking to address dietary insufficiency or support sleep quality.

Timing

For sleep: evening or pre-bedtime administration aligns with the melatonin synthesis mechanism and is the timing protocol in Schuster 2025.6 For blood pressure and general magnesium repletion: consistent daily administration regardless of time of day is sufficient.

Who May Benefit Most

Adults with sub-optimal dietary magnesium intake consistently show the largest treatment effects. Higher-risk groups: adults over 50 (reduced intestinal absorption efficiency), individuals on long-term

PPIs, those with type 2 diabetes or insulin resistance (urinary Mg losses elevated), and people consuming primarily processed foods.1

Safety & Tolerability

Tolerable Upper Intake Level

The NIH Tolerable Upper Intake Level (UL) for supplemental magnesium (non-food sources) is 350 mg elemental Mg/day for adults aged 19+.1 Amounts above the UL may cause diarrhea, nausea, and abdominal cramping. This UL does not apply to food-source magnesium.

GI Tolerability

Magnesium bisglycinate is consistently superior in GI tolerability versus inorganic forms. Osmotic laxation — the primary mechanism driving GI complaints with magnesium supplements — is substantially reduced when absorption occurs via amino acid transporters, as the mineral is absorbed before reaching the large intestine.3,5

Drug Interactions

Drug class Interaction Management
Tetracycline / fluoroquinolone antibiotics Magnesium reduces antibiotic absorption Separate doses by at least 2 hours
Bisphosphonates (for example, alendronate) Magnesium reduces bisphosphonate absorption Separate doses by at least 2 hours
Proton pump inhibitors (long-term use) May cause magnesium depletion over months Monitor; supplementation may be warranted
Loop / thiazide diuretics Increase urinary magnesium losses Monitor serum magnesium; consider supplementation
Calcineurin inhibitors (for example, tacrolimus) Risk of hypomagnesemia Consult the prescriber before supplementing
Digoxin Low magnesium increases digitalis-toxicity risk Maintain adequate magnesium status

Contraindications

Impaired renal function (GFR <30 mL/min): the kidneys regulate magnesium excretion and cannot compensate adequately when supplemental loads are added, creating hypermagnesemia risk. Individuals with kidney disease should use supplemental magnesium only under medical supervision.1

Quality & Sourcing

What Distinguishes High-Quality Magnesium Bisglycinate

1. Verified elemental content. The label must state both compound weight and elemental Mg content per serving. Third-party testing should confirm accuracy to within ±5% of label claim.

2. True 1:2 chelation ratio. A genuine magnesium bisglycinate has a confirmed 1:2 Mg:glycine chelation ratio verified by chelation index or HPLC analysis. Products that blend magnesium bisglycinate with magnesium oxide and label the result "magnesium glycinate complex" sacrifice both the bioavailability advantage and the GI tolerability profile.

3. Minimal excipients. A single-ingredient powder should contain only the active bisglycinate compound, with no fillers, anti-caking agents, or artificial additives beyond what is necessary for flow and dissolution.

4. Third-party CoA. A Certificate of Analysis from an ISO 17025-accredited or NSF-certified laboratory confirming identity, purity, and absence of heavy metals and microbial contaminants.

Pacific Formulations Position

Pacific Formulations' Magnesium Bisglycinate Powder contains a verified 1:2 chelate at a dose calibrated to deliver elemental magnesium within the evidence-based range. The single-ingredient powder format eliminates confounders and enables users to accurately track their individual response to bisglycinate specifically — meeting the transparency standards required by health professionals, formulators, and informed consumers.

Conclusion

Magnesium bisglycinate is the best-characterized chelated form of magnesium in sleep quality research: the only magnesium chelate with a dedicated, powered, placebo-controlled RCT — which shows a real, albeit modest, effect (Cohen's d=0.20) concentrated in individuals with inadequate dietary intake. Its dual absorption mechanism delivers superior bioavailability and GI tolerability versus inorganic forms. The glycine carrier adds independent sleep-supporting effects via inhibitory neurotransmitter pathways, producing a form-specific mechanistic rationale not present in oxide, citrate, or other chelate forms. The class-level evidence for blood pressure (~2–3 mmHg reduction; 38 RCTs) and migraine frequency (~2.5 attacks/month; 22 trials) is robust and highly replicated. Stress response support is directionally consistent but needs better-designed trials. Mood data are conflicting and should not be claimed. Bone turnover biomarkers improve with magnesium supplementation; fracture data are still developing. Muscle cramp benefit is established only in pregnancy. Pacific Formulations presents this document as a working summary of the current evidence base — to be updated as research develops — not as a promotional document.

References

Sources

  1. National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Updated January 2, 2026. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  2. Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012;70(3):153–164. doi:10.1111/j.1753-4887.2011.00465.x. PMID:22364157.
  3. Schuette SA, Lashner BA, Janghorbani M. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenter Enteral Nutr. 1994;18(5):430–435. doi:10.1177/0148607194018005430. PMID:8080913.
  4. Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003;16(3):183–191. PMID:14596323.
  5. Pardo MR, Garicano Vilar E, San Mauro Martín I, Camina Martín MA. Bioavailability of magnesium food supplements: A systematic review. Nutrition. 2021;89:111294. doi:10.1016/j.nut.2021.111294.
  6. Schuster J, Oster M, Becker N. Magnesium bisglycinate supplementation improves sleep quality in healthy middle-aged individuals: a double-blind, placebo-controlled randomised trial. Nat Sci Sleep. 2025;17:935–950. PMC12412596.
  7. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z. PMID:33865376.
  8. Rawji A, Peltier MR, Mourtzanakis K, et al. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024;16(4):e59317. doi:10.7759/cureus.59317. PMID:38817505.
  9. Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep Biol Rhythms. 2007;5(2):126–131. doi:10.1111/j.14798425.2007.00262.x.
  10. Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012;118(2):145–148. doi:10.1254/jphs.11R13FM.
  11. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress — A Systematic Review. Nutrients. 2017;9(5):429. doi:10.3390/nu9050429. PMID:28445426.
  12. Moabedi M, Aliakbari M, Erfanian S, Milajerdi A. Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis. Front Psychiatry. 2023;14:1333261. doi:10.3389/fpsyt.2023.1333261. PMID:38213402.
  13. Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017;12(6):e0180067. doi:10.1371/journal.pone.0180067. PMID:28654669.
  14. Phelan D, Molero P, Martínez-González MA, Molero J. Magnesium and mood disorders: systematic review and meta-analysis. BJPsych Open. 2018;4(4):167–179. doi:10.1192/bjo.2018.22.
  15. Argeros Z, Sanna B, De Pietri S, et al. Effects of Magnesium Supplementation on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Hypertension. 2025. doi:10.1161/HYPERTENSIONAHA.124.24401. PMID:41000008.
  16. Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324–333. doi:10.1161/HYPERTENSIONAHA.116.07664. PMID:27402922.
  17. Alharran AA, Bousfield H, Farwell D, Soltero S, Steinberg FM, Bakhach M. The Effect of Magnesium Supplementation on Hypertension: An Umbrella Meta-Analysis. Curr Ther Res Clin Exp. 2024;101:100755. doi:10.1016/j.curtheres.2024.100755.
  18. Yang M, Yan Y, Yin X, et al. Dietary supplements for the prevention and treatment of migraine: A meta-analysis of randomized controlled trials. Neurol Sci. 2024;45(12):5741–5751. doi:10.1007/s10072-024-07650-3. PMID:39404918.
  19. Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials. Pain Physician. 2016;19(1):E97–112. PMID:26752497.
  20. Holland S, Silberstein SD, Freitag F, et al. Evidence-based guideline update: NSAIDs and other complementary treatments for episodic migraine prevention in adults. Neurology. 2012;78(17):1346–1353. doi:10.1212/WNL.0b013e3182535d60. PMID:22529203.
  21. Sari MI, Darma S. Effect of magnesium supplementation on bone turnover markers and quality of life: A meta-analysis of randomized controlled trials. Bioscientia Medicina. 2025;9(4). doi:10.37275/bsm.v9i4.1249.
  22. Farsinejad-Marj M, Saneei P, Esmaillzadeh A. Dietary magnesium intake, bone mineral density and risk of fracture: a systematic review and meta-analysis. Osteoporos Int. 2016;27(4):1389–1399. doi:10.1007/s00198-015-3400-y.
  23. Gröber U, Werner T, Vormann J, Kisters K. Myth or Reality — Electrolytes and Muscle Cramps: A Narrative Review with Systematic Methodology. Nutrients. 2025. PMC12994056.

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.

This article is intended for informational and educational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before beginning any supplementation program.

© 2026 Pacific Formulations. Prepared June 2026.

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*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.