# item.guide
Side-by-Side Comparison Essential Vitamins & Minerals

Iron (Heme & Non-Heme) vs. Magnesium (Elemental Mg)

Comparing 2 standards across 9 specifications. 9 key differences identified.

Comparing:
Iron (Heme & Non-Heme)
Magnesium (Elemental Mg)
Iron (Heme & Non-Heme) →

Iron is an essential redox trace element central to hemoglobin oxygen transport, myoglobin storage, and mitochondrial electron transport chain cytochromes. Adult RDA is 8mg (men/post-menopausal women) / 18mg (pre-menopausal women), with a Tolerable Upper Limit of 45mg/day.

View full Iron (Heme & Non-Heme) spec sheet →
Magnesium (Elemental Mg) →

Magnesium is an essential macromineral required as an enzymatic cofactor in over 300 biochemical reactions including ATP synthesis, DNA replication, and neuromuscular transmission. Adult RDA is 400–420mg (men) / 310–320mg (women).

View full Magnesium (Elemental Mg) spec sheet →

Specification Comparison Table

9 Parameters
Parameter / Spec
Iron (Heme & Non-Heme)
Magnesium (Elemental Mg)
Nutrient Type
Essential Trace Mineral Essential Macromineral
Adult RDA / RDI
8 mg (Men) / 18 mg (Women 19–50) / 27 mg (Pregnancy) 400 – 420 mg / day (Men) / 310 – 320 mg / day (Women)
Tolerable Upper Limit (UL)
45 mg / day (Hemochromatosis / Fenton reaction oxidative stress) 350 mg / day (From supplemental forms only; no limit on whole foods)
Chemical Forms
Heme Iron (Fe2+ Porphyrin - Animal), Non-Heme Iron (Fe3+ Ferric / Fe2+ Ferrous - Plants/Supplements) Magnesium Glycinate (Chelate), Citrate, Malate, Oxide, L-Threonate
Primary Biological Function
Hemoglobin O2 transport, Myoglobin O2 storage, Cytochrome c electron transport, Catalase Mg-ATP complex cofactor (>300 enzymes), NMDA receptor gatekeeper, Protein synthesis, Muscle relaxation
Deficiency Condition
Microcytic Hypochromic Anemia, Severe fatigue, Restless legs syndrome, Pica Muscle cramps, Tremors, Ventricular arrhythmias, Insulin resistance, Insomnia
Top Whole Food Sources
Beef Liver, Oysters, Duck Breast, Beef Ribeye, Lentils, Spinach, Dark Chocolate Pumpkin Seeds, Hemp Hearts, Chia Seeds, Almonds, Spinach, Black Beans, Dark Chocolate
Bioavailability Difference
Heme: 15–35% absorption (uninhibited); Non-Heme: 2–20% (inhibited by phytates/calcium, boosted by Vitamin C) —
Cellular Distribution
— 99% intracellular (60% bone, 39% skeletal muscle, <1% serum)

Other Alternatives to Compare

Compare Iron (Heme & Non-Heme) vs. Calcium (Elemental Ca) → Compare Iron (Heme & Non-Heme) vs. Iodine (Elemental I) → Compare Iron (Heme & Non-Heme) vs. Potassium (Elemental K) → Compare Iron (Heme & Non-Heme) vs. Selenium (Elemental Se) → Compare Iron (Heme & Non-Heme) vs. Sodium (Elemental Na) → Compare Iron (Heme & Non-Heme) vs. Vitamin A (Retinol & Beta-Carotene) → Compare Iron (Heme & Non-Heme) vs. Vitamin B1 (Thiamine) → Compare Iron (Heme & Non-Heme) vs. Vitamin B12 (Cobalamin) → Compare Iron (Heme & Non-Heme) vs. Vitamin B2 (Riboflavin) → Compare Iron (Heme & Non-Heme) vs. Vitamin B3 (Niacin / Nicotinic Acid & Nicotinamide) → Compare Iron (Heme & Non-Heme) vs. Vitamin B5 (Pantothenic Acid) → Compare Iron (Heme & Non-Heme) vs. Vitamin B6 (Pyridoxal 5'-Phosphate / PLP) → Compare Iron (Heme & Non-Heme) vs. Vitamin B7 (Biotin / Vitamin H) → Compare Iron (Heme & Non-Heme) vs. Vitamin B9 (Folate & Folic Acid) → Compare Iron (Heme & Non-Heme) vs. Vitamin C (L-Ascorbic Acid) → Compare Iron (Heme & Non-Heme) vs. Vitamin D3 (Cholecalciferol) → Compare Iron (Heme & Non-Heme) vs. Vitamin E (d-Alpha-Tocopherol) → Compare Iron (Heme & Non-Heme) vs. Vitamin K1 (Phylloquinone) → Compare Iron (Heme & Non-Heme) vs. Zinc (Elemental Zn) →