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

Magnesium (Elemental Mg) vs. Vitamin E (d-Alpha-Tocopherol)

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

Comparing:
Magnesium (Elemental Mg)
Vitamin E (d-Alpha-Tocopherol)
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 E (d-Alpha-Tocopherol) →

Vitamin E is the principal fat-soluble peroxyl radical-scavenging antioxidant protecting cellular polyunsaturated membrane phospholipids. Adult RDA is 15 mg (22.4 IU) of d-alpha-tocopherol, with a Tolerable Upper Limit of 1,000 mg (1,500 IU)/day.

View full Vitamin E (d-Alpha-Tocopherol) spec sheet →

Specification Comparison Table

9 Parameters
Parameter / Spec
Magnesium (Elemental Mg)
Vitamin E (d-Alpha-Tocopherol)
Nutrient Type
Essential Macromineral Fat-Soluble Chromanol Lipophilic Vitamin
Adult RDA / RDI
400 – 420 mg / day (Men) / 310 – 320 mg / day (Women) 15 mg / day (22.4 IU) of 2R-alpha-tocopherol
Tolerable Upper Limit (UL)
350 mg / day (From supplemental forms only; no limit on whole foods) 1,000 mg / day (1,500 IU synthetic) (Excess impairs Vitamin K clotting cascade)
Chemical Forms
Magnesium Glycinate (Chelate), Citrate, Malate, Oxide, L-Threonate RRR-alpha-Tocopherol (Natural d-alpha), all-rac-alpha-Tocopherol (Synthetic dl-alpha), Gamma/Delta-Tocopherols
Primary Biological Function
Mg-ATP complex cofactor (>300 enzymes), NMDA receptor gatekeeper, Protein synthesis, Muscle relaxation Breaks lipid peroxidation chain in PUFA cell membranes, protects LDL from oxidative modification, maintains erythrocyte membrane integrity
Deficiency Condition
Muscle cramps, Tremors, Ventricular arrhythmias, Insulin resistance, Insomnia Hemolytic anemia, Spinocerebellar ataxia, Peripheral neuropathy, Loss of vibratory/proprioceptive sense
Top Whole Food Sources
Pumpkin Seeds, Hemp Hearts, Chia Seeds, Almonds, Spinach, Black Beans, Dark Chocolate Wheat Germ Oil, Sunflower Seeds, Raw Almonds, Hazelnuts, Sunflower Oil, Spinach, Hass Avocado
Cellular Distribution
99% intracellular (60% bone, 39% skeletal muscle, <1% serum) —
Hepatic Alpha-TTP Specificity
— The liver secretes only alpha-tocopherol into VLDL via Alpha-Tocopherol Transfer Protein (alpha-TTP); other tocopherols are degraded in bile

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