Side-by-Side Comparison
Essential Vitamins & Minerals
Magnesium (Elemental Mg) vs. Vitamin K1 (Phylloquinone)
Comparing 2 standards across 10 specifications. 10 key differences identified.
Comparing:
Magnesium (Elemental Mg)
Vitamin K1 (Phylloquinone)
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 K1 is a fat-soluble naphthoquinone synthesized by photosynthetic plants. Adequate Intake (AI) is 120µg (men) / 90µg (women), acting as an essential cofactor for gamma-glutamyl carboxylase in blood clotting and osteocalcin bone mineralization.
Specification Comparison Table
10 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Essential Macromineral | Fat-Soluble Naphthoquinone Vitamin |
|
Tolerable Upper Limit (UL)
|
350 mg / day (From supplemental forms only; no limit on whole foods) | None Established (No adverse effects reported) |
|
Chemical Forms
|
Magnesium Glycinate (Chelate), Citrate, Malate, Oxide, L-Threonate | Phylloquinone (K1 - Green Plants), Menaquinones (K2: MK-4, MK-7 - Ferments/Animal) |
|
Primary Biological Function
|
Mg-ATP complex cofactor (>300 enzymes), NMDA receptor gatekeeper, Protein synthesis, Muscle relaxation | Gamma-glutamyl carboxylase cofactor (Factors II, VII, IX, X), Osteocalcin carboxylation, Matrix Gla Protein (MGP) vascular calcification inhibitor |
|
Deficiency Condition
|
Muscle cramps, Tremors, Ventricular arrhythmias, Insulin resistance, Insomnia | Coagulopathy, Hemorrhage, Impaired bone density |
|
Top Whole Food Sources
|
Pumpkin Seeds, Hemp Hearts, Chia Seeds, Almonds, Spinach, Black Beans, Dark Chocolate | Spinach, Kale, Broccoli, Brussels Sprouts, Natto (K2 MK-7), Parsley |
|
Adult RDA / RDI
|
400 – 420 mg / day (Men) / 310 – 320 mg / day (Women) | — |
|
Cellular Distribution
|
99% intracellular (60% bone, 39% skeletal muscle, <1% serum) | — |
|
Adult Adequate Intake (AI)
|
— | 120 µg / day (Men) / 90 µg / day (Women) |
|
Warfarin / Anticoagulant Interaction
|
— | Direct competitive antagonist to Coumadin/Warfarin (requires consistent daily intake) |
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