Magnesium supports muscle and nerve function and lowers blood pressure in individuals with hypertension. It is important for bone formation and bone density and regulating blood sugar levels and insulin metabolism, making sure that proper magnesium intake lowers risk of diabetes. Magnesium helps maintain cardiovascular health and it can reduce inflammation. It is also believed that low magnesium levels are linked to higher risk of depression. Best sources include fatty fish, seeds, nuts, avocado, banana, legumes, grains and cocoa.