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

Magnesium (Elemental Mg) vs. Vitamin A (Retinol & Beta-Carotene)

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

Comparing:
Magnesium (Elemental Mg)
Vitamin A (Retinol & Beta-Carotene)
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 →
Vitamin A (Retinol & Beta-Carotene) →

Vitamin A is an essential fat-soluble isoprenoid comprising preformed retinol and provitamin A carotenoids. Adult RDA is 900 µg RAE (men) / 700 µg RAE (women), with a Tolerable Upper Limit of 3,000 µg/day preformed retinol, essential for rhodopsin retinal photoreception, epithelial differentiation, and immune cell proliferation.

View full Vitamin A (Retinol & Beta-Carotene) spec sheet →

Specification Comparison Table

9 Parameters
Parameter / Spec
Magnesium (Elemental Mg)
Vitamin A (Retinol & Beta-Carotene)
Nutrient Type
Essential Macromineral Fat-Soluble Isoprenoid Vitamin
Adult RDA / RDI
400 – 420 mg / day (Men) / 310 – 320 mg / day (Women) 900 µg RAE / day (Men) / 700 µg RAE / day (Women)
Tolerable Upper Limit (UL)
350 mg / day (From supplemental forms only; no limit on whole foods) 3,000 µg / day (10,000 IU) (Preformed retinol only; no UL for beta-carotene)
Chemical Forms
Magnesium Glycinate (Chelate), Citrate, Malate, Oxide, L-Threonate Retinyl Palmitate (Preformed Animal), All-Trans Retinol, Beta-Carotene (Plant Provitamin)
Primary Biological Function
Mg-ATP complex cofactor (>300 enzymes), NMDA receptor gatekeeper, Protein synthesis, Muscle relaxation 11-cis-retinal rhodopsin visual cycle, RAR/RXR nuclear receptor gene transcription, Mucosal barrier immunity
Deficiency Condition
Muscle cramps, Tremors, Ventricular arrhythmias, Insulin resistance, Insomnia Nyctalopia (Night blindness), Xerophthalmia, Bitot's spots, Keratinization of mucous membranes
Top Whole Food Sources
Pumpkin Seeds, Hemp Hearts, Chia Seeds, Almonds, Spinach, Black Beans, Dark Chocolate Beef Liver, Cod Liver Oil, Sweet Potatoes, Carrots, Spinach, Curly Kale, Butter
Cellular Distribution
99% intracellular (60% bone, 39% skeletal muscle, <1% serum) —
Hepatic Storage
— 80–90% of total body Vitamin A is stored in hepatic stellate cells as retinyl esters

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