Side-by-Side Comparison
Essential Vitamins & Minerals
Magnesium (Elemental Mg) vs. Vitamin D3 (Cholecalciferol)
Comparing 2 standards across 9 specifications. 9 key differences identified.
Comparing:
Magnesium (Elemental Mg)
Vitamin D3 (Cholecalciferol)
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 D3 is a secosteroid prohormone synthesized endogenously in skin via solar UVB irradiation of 7-dehydrocholesterol. Adult RDA is 600–800 IU (15–20µg), with a Tolerable Upper Limit of 4,000 IU (100µg)/day, regulating systemic calcium absorption and immune gene expression.
Specification Comparison Table
9 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Essential Macromineral | Fat-Soluble Secosteroid Prohormone |
|
Adult RDA / RDI
|
400 – 420 mg / day (Men) / 310 – 320 mg / day (Women) | 600 – 800 IU / day (15 – 20 µg) |
|
Tolerable Upper Limit (UL)
|
350 mg / day (From supplemental forms only; no limit on whole foods) | 4,000 IU / day (100 µg) (Endocrine Society: up to 10,000 IU safe) |
|
Chemical Forms
|
Magnesium Glycinate (Chelate), Citrate, Malate, Oxide, L-Threonate | Cholecalciferol (D3 - Animal/Lichen), Ergocalciferol (D2 - Fungi) |
|
Primary Biological Function
|
Mg-ATP complex cofactor (>300 enzymes), NMDA receptor gatekeeper, Protein synthesis, Muscle relaxation | Calcitriol receptor (VDR) activation, intestinal calcium/phosphorus absorption, antimicrobial peptide synthesis |
|
Deficiency Condition
|
Muscle cramps, Tremors, Ventricular arrhythmias, Insulin resistance, Insomnia | Rickets (children), Osteomalacia (adults), Immune dysregulation |
|
Top Whole Food Sources
|
Pumpkin Seeds, Hemp Hearts, Chia Seeds, Almonds, Spinach, Black Beans, Dark Chocolate | Sunlight UVB, Atlantic Salmon, Sardines, Egg Yolk, Fortified Milk |
|
Cellular Distribution
|
99% intracellular (60% bone, 39% skeletal muscle, <1% serum) | — |
|
Target Serum 25(OH)D Level
|
— | 30 – 50 ng / mL (75 – 125 nmol / L) |
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