Side-by-Side Comparison
Essential Vitamins & Minerals
Magnesium (Elemental Mg) vs. Vitamin B1 (Thiamine)
Comparing 2 standards across 9 specifications. 9 key differences identified.
Comparing:
Magnesium (Elemental Mg)
Vitamin B1 (Thiamine)
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).
Vitamin B1 is a water-soluble pyrimidine/thiazole vitamin acting as the Thiamine Pyrophosphate (TPP) coenzyme in pyruvate dehydrogenase, alpha-ketoglutarate dehydrogenase, and transketolase. Adult RDA is 1.2 mg (men) / 1.1 mg (women) (no Upper Limit established).
Specification Comparison Table
9 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Essential Macromineral | Water-Soluble Thiazole Vitamin |
|
Adult RDA / RDI
|
400 – 420 mg / day (Men) / 310 – 320 mg / day (Women) | 1.2 mg / day (Men) / 1.1 mg / day (Women) (+0.3mg during pregnancy) |
|
Tolerable Upper Limit (UL)
|
350 mg / day (From supplemental forms only; no limit on whole foods) | None Established (Rapid renal clearance of excess) |
|
Chemical Forms
|
Magnesium Glycinate (Chelate), Citrate, Malate, Oxide, L-Threonate | Thiamine Monophosphate, Thiamine Pyrophosphate (TPP / TDP, active coenzyme), Benfotiamine (Lipid-soluble synthetic) |
|
Primary Biological Function
|
Mg-ATP complex cofactor (>300 enzymes), NMDA receptor gatekeeper, Protein synthesis, Muscle relaxation | Pyruvate dehydrogenase complex (Links glycolysis to Krebs cycle), Transketolase (Pentose Phosphate Pathway), Myelin neurotransmission |
|
Deficiency Condition
|
Muscle cramps, Tremors, Ventricular arrhythmias, Insulin resistance, Insomnia | Beriberi (Wet beriberi: high-output heart failure; Dry beriberi: peripheral neuropathy), Wernicke-Korsakoff syndrome |
|
Top Whole Food Sources
|
Pumpkin Seeds, Hemp Hearts, Chia Seeds, Almonds, Spinach, Black Beans, Dark Chocolate | Pork Tenderloin, Sunflower Seeds, Nutritional Yeast, Enriched Grains, Black Beans, Flaxseeds |
|
Cellular Distribution
|
99% intracellular (60% bone, 39% skeletal muscle, <1% serum) | — |
|
Thermolability & Alcohol Interaction
|
— | Degraded by alkaline pH and high heat cooking; alcohol blocks intestinal active ThTr-1 transport |
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