Side-by-Side Comparison
Essential Vitamins & Minerals
Magnesium (Elemental Mg) vs. Vitamin B2 (Riboflavin)
Comparing 2 standards across 9 specifications. 9 key differences identified.
Comparing:
Magnesium (Elemental Mg)
Vitamin B2 (Riboflavin)
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 B2 is an essential water-soluble isoalloxazine vitamin serving as the core structural component of Flavin Mononucleotide (FMN) and Flavin Adenine Dinucleotide (FAD) coenzymes in cellular redox respiration. Adult RDA is 1.3 mg (men) / 1.1 mg (women).
Specification Comparison Table
9 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Essential Macromineral | Water-Soluble Isoalloxazine Vitamin |
|
Adult RDA / RDI
|
400 – 420 mg / day (Men) / 310 – 320 mg / day (Women) | 1.3 mg / day (Men) / 1.1 mg / day (Women) |
|
Tolerable Upper Limit (UL)
|
350 mg / day (From supplemental forms only; no limit on whole foods) | None Established (Saturates intestinal absorption at ~27mg; excreted as harmless bright yellow urine) |
|
Chemical Forms
|
Magnesium Glycinate (Chelate), Citrate, Malate, Oxide, L-Threonate | Riboflavin, Riboflavin-5'-Phosphate (FMN), Flavin Adenine Dinucleotide (FAD) |
|
Primary Biological Function
|
Mg-ATP complex cofactor (>300 enzymes), NMDA receptor gatekeeper, Protein synthesis, Muscle relaxation | Complex I and Complex II mitochondrial electron transport chain cytochromes, Glutathione Reductase, B6/Folate activation |
|
Deficiency Condition
|
Muscle cramps, Tremors, Ventricular arrhythmias, Insulin resistance, Insomnia | Ariboflavinosis (Angular cheilitis / cracked lip corners, glossitis / magenta tongue, seborrheic dermatitis) |
|
Top Whole Food Sources
|
Pumpkin Seeds, Hemp Hearts, Chia Seeds, Almonds, Spinach, Black Beans, Dark Chocolate | Beef Liver, Dairy Milk, Greek Yogurt, Eggs, Almonds, Portobello Mushrooms, Spinach |
|
Cellular Distribution
|
99% intracellular (60% bone, 39% skeletal muscle, <1% serum) | — |
|
Photodegradation Vulnerability
|
— | Extremely light-sensitive (dairy milk stored in clear glass loses 50% riboflavin within 2 hours of sunlight exposure) |
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