Side-by-Side Comparison
Essential Vitamins & Minerals
Magnesium (Elemental Mg) vs. Vitamin B9 (Folate & Folic Acid)
Comparing 2 standards across 9 specifications. 9 key differences identified.
Comparing:
Magnesium (Elemental Mg)
Vitamin B9 (Folate & Folic Acid)
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 B9 comprises natural dietary folates (polyglutamates) and synthetic folic acid (monoglutamate). Adult RDA is 400 µg DFE, with a Tolerable Upper Limit of 1,000 µg/day synthetic folic acid, essential as a single-carbon donor in thymidylate DNA synthesis and neural tube closure.
Specification Comparison Table
9 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Essential Macromineral | Water-Soluble Pteroylglutamate Vitamin |
|
Adult RDA / RDI
|
400 – 420 mg / day (Men) / 310 – 320 mg / day (Women) | 400 µg DFE / day (600 µg DFE pregnancy / prevents neural tube defects) |
|
Tolerable Upper Limit (UL)
|
350 mg / day (From supplemental forms only; no limit on whole foods) | 1,000 µg / day (Synthetic folic acid only; masks B12 deficiency neuropathy) |
|
Chemical Forms
|
Magnesium Glycinate (Chelate), Citrate, Malate, Oxide, L-Threonate | (6S)-5-Methyltetrahydrofolate (5-MTHF, active circulating form), Tetrahydrofolate (THF), Folic Acid (Pteroylmonoglutamic acid, synthetic) |
|
Primary Biological Function
|
Mg-ATP complex cofactor (>300 enzymes), NMDA receptor gatekeeper, Protein synthesis, Muscle relaxation | 1-Carbon transfer reactions, dUMP -> dTMP methylation (Thymidine DNA synthesis), Methionine-Homocysteine cycle, Erythropoiesis |
|
Deficiency Condition
|
Muscle cramps, Tremors, Ventricular arrhythmias, Insulin resistance, Insomnia | Neural Tube Defects (Spina bifida, anencephaly in fetuses), Megaloblastic Macrocytic Anemia, Elevated Homocysteine |
|
Top Whole Food Sources
|
Pumpkin Seeds, Hemp Hearts, Chia Seeds, Almonds, Spinach, Black Beans, Dark Chocolate | Beef Liver, Spinach, Asparagus, Brussels Sprouts, Roman Lentils, Chickpeas, Fortified Flours |
|
Cellular Distribution
|
99% intracellular (60% bone, 39% skeletal muscle, <1% serum) | — |
|
MTHFR Genetic Polymorphism
|
— | Homozygous MTHFR C677T variant reduces folate reduction activity by ~70%, benefiting from direct 5-MTHF supplementation |
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