Side-by-Side Comparison
Essential Vitamins & Minerals
Magnesium (Elemental Mg) vs. Potassium (Elemental K)
Comparing 2 standards across 10 specifications. 10 key differences identified.
Comparing:
Magnesium (Elemental Mg)
Potassium (Elemental K)
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).
Potassium is the primary intracellular cation (140 mEq/L intracellular vs 4 mEq/L extracellular), maintaining the cellular resting membrane potential via the Na+/K+-ATPase pump and regulating vascular tone. Adequate Intake (AI) is 3,400 mg (men) / 2,600 mg (women).
Specification Comparison Table
10 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Essential Macromineral | Essential Macromineral / Major Intracellular Electrolyte |
|
Tolerable Upper Limit (UL)
|
350 mg / day (From supplemental forms only; no limit on whole foods) | None Established (Whole foods; healthy kidneys clear excess; renal impairment requires clinical restriction) |
|
Chemical Forms
|
Magnesium Glycinate (Chelate), Citrate, Malate, Oxide, L-Threonate | Potassium Citrate, Potassium Chloride (KCl / Salt substitute), Potassium Gluconate |
|
Primary Biological Function
|
Mg-ATP complex cofactor (>300 enzymes), NMDA receptor gatekeeper, Protein synthesis, Muscle relaxation | Na+/K+-ATPase resting membrane potential (-70mV), Cardiac myocardial repolarization, Endothelial nitric oxide vasodilation (lowers blood pressure), Blunts sodium-induced fluid retention |
|
Deficiency Condition
|
Muscle cramps, Tremors, Ventricular arrhythmias, Insulin resistance, Insomnia | Hypokalemia (Serum K+ < 3.5 mmol/L): Cardiac arrhythmias (U-waves, ventricular tachycardia), Muscle weakness, Ileus, Hypertension |
|
Top Whole Food Sources
|
Pumpkin Seeds, Hemp Hearts, Chia Seeds, Almonds, Spinach, Black Beans, Dark Chocolate | Baked Russet Potato (with skin), Orange Sweet Potato, Spinach, Bananas, Atlantic Salmon, Black Beans, Hass Avocado, Coconut Water |
|
Adult RDA / RDI
|
400 – 420 mg / day (Men) / 310 – 320 mg / day (Women) | — |
|
Cellular Distribution
|
99% intracellular (60% bone, 39% skeletal muscle, <1% serum) | — |
|
Adult Adequate Intake (AI)
|
— | 3,400 mg / day (Men) / 2,600 mg / day (Women) (WHO Target: >3,510 mg/day) |
|
Dietary Sodium-to-Potassium Ratio
|
— | Ancestral human ratio was 1:4 (Na:K); modern Western diets average 2:1, significantly contributing to hypertension |
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