Images like the one you shared are popular because they promise simple answers: feel tired → take magnesium; cramps → potassium; anxiety → zinc.
While minerals do play essential roles in health, symptoms are rarely caused by a single deficiency, and self-supplementing without context can sometimes do more harm than good.

This article explains each symptom–mineral link, what science actually supports, and what to do instead.

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1. Tired All the Time → Magnesium

Partly true

Magnesium is involved in:

• Energy production (ATP)

• Muscle and nerve function

• Sleep quality

However:
Chronic fatigue is far more commonly caused by:

• Iron deficiency

• Poor sleep

• Stress

• Thyroid disorders

• Depression

• Vitamin B12 deficiency

👉 Magnesium may help if deficient, but fatigue alone is not a reliable indicator.

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2. Muscle Cramps → Potassium

Sometimes true

Potassium is crucial for muscle contraction and nerve signals.

But cramps are more often caused by:

• Dehydration

• Magnesium deficiency

• Overuse or muscle fatigue

• Poor circulation

👉 Potassium deficiency is relatively rare unless there’s vomiting, diarrhea, or diuretic use.

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3. Cold Hands & Feet → Iron

Often true

Iron deficiency can reduce oxygen delivery to tissues, leading to:

• Cold extremities

• Fatigue

• Pale skin

Other causes include:

• Poor circulation

• Low thyroid function

• Raynaud’s phenomenon

👉 Iron levels should always be tested before supplementation.

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4. Cold Hands & Feet → Calcium

Mostly inaccurate

Calcium deficiency does not typically cause cold extremities.
Calcium is more related to:

• Bone health

• Muscle contraction

• Nerve signaling

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5. Weak Bones / Teeth → Magnesium

Partly true

Magnesium helps regulate:

• Calcium absorption

• Bone mineral density

But bone weakness is usually due to:

• Vitamin D deficiency

• Low calcium intake

• Hormonal changes

• Lack of weight-bearing exercise

👉 Bone health depends on multiple nutrients, not magnesium alone.

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6. Poor Sleep → Magnesium

Good evidence

Magnesium can:

• Calm the nervous system

• Improve sleep quality

• Reduce nighttime muscle tension

👉 Magnesium glycinate or citrate is commonly used, but sleep issues often have many causes.

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7. Brain Fog → Magnesium

Possible but nonspecific

Brain fog can be caused by:

• Stress

• Poor sleep

• Blood sugar fluctuations

• Iron or B12 deficiency

• Hormonal imbalance

👉 Magnesium may help indirectly but is not a primary cause.

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8. Mood Swings / Anxiety → Zinc

Sometimes true

Zinc plays a role in:

• Neurotransmitter regulation

• Immune function

However anxiety is more commonly linked to:

• Stress

• Trauma

• Sleep deprivation

• Magnesium deficiency

• Hormonal imbalance

👉 Zinc deficiency is uncommon unless diet is very limited.

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9–12. Hormone Balance → Iron, Silica, Copper, Zinc

Highly oversimplified

Hormones are regulated by:

• Brain (hypothalamus & pituitary)

• Thyroid

• Adrenal glands

• Sex hormones

• Liver and gut health

While minerals support enzymes involved in hormone production:

• No single mineral “balances hormones”

• Excess copper or iron can worsen symptoms

👉 Hormonal symptoms require medical evaluation, not guesswork.

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13. Joint Pain → Boron

Emerging but limited evidence

Boron may support:

• Bone metabolism

• Inflammation regulation

But joint pain is usually caused by:

• Osteoarthritis

• Autoimmune disease

• Injury

• Overuse

• Vitamin D deficiency

👉 Boron is not a primary treatment.

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14. Cracked Lips / Mouth Sores → Iron

Sometimes true

More commonly caused by:

• Vitamin B2 (riboflavin) deficiency

• B12 deficiency

• Dehydration

• Fungal infection

👉 Iron is only one of many possibilities.

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15. Brittle Nails → Silica

Weak evidence

Brittle nails are more often linked to:

• Iron deficiency

• Biotin deficiency

• Thyroid issues

• Excess water exposure

Silica evidence is limited and inconsistent.

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16. Insulin Resistance / Sugar Cravings → Chromium

Mixed evidence

Chromium helps insulin function, but:

• Effects are modest

• Not a treatment for diabetes

• Excess chromium can be harmful

👉 Blood sugar control depends more on diet, exercise, sleep, and weight management.

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🚨 Why These Charts Are Dangerous If Taken Literally

• Symptoms overlap across many deficiencies

• Over-supplementation can cause toxicity

• Iron, copper, and zinc compete for absorption

• You may mask serious conditions

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✅ What You Should Do Instead

1. Get blood tests before supplementing (iron, B12, vitamin D, magnesium if needed)

2. Fix diet first:

   • Whole foods

   • Protein

   • Vegetables

   • Healthy fats

3. Use supplements only when deficient

4. Treat symptoms holistically—not symptom → pill

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Final Takeaway

Minerals are supporting players, not magic cures.
Health symptoms are signals from complex systems—not isolated deficiencies.