Magnesium is crucial for your brain and body. It has many benefits, including for your heart, blood sugar levels, and mood. It’s found in a variety of foods ranging from leafy greens to nuts, seeds, and beans.

May boost exercise performance

During exercise, you need more magnesium than when you’re resting, depending on the activity.

Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue. Studies show that magnesium supplements may be particularly beneficial for improving exercise performance in older adults and those with a deficiency in this nutrient.

May combat depression

Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.In fact, an analysis of data from more than 8,800 people found that those under age 65 with the lowest magnesium intake had a 22% greater risk of depression.

Supplementing with this mineral may help reduce symptoms of depression.

May promote heart health

Magnesium plays an important role in keeping your heart health and strong. One study shows that magnesium supplements can help lower high blood pressure levels, which may be a risk factor for heart disease.

Another review linked high magnesium intake to a lower risk of heart disease, stroke, and high blood pressure.

Another review found that magnesium supplements improved multiple risk factors for heart disease, including good and bad cholesterol, and systolic blood pressure levels, especially in people with a magnesium deficiency.

May promote bone health

Magnesium is crucial for maintaining bone health and protecting against bone loss. In fact, 50–60% of your body’s magnesium is found in your bones.Some studies associate lower levels of this mineral with a higher risk of osteoporosis, a condition that causes bones to become brittle and weak.

What’s more, one recent review of 12 studies linked high magnesium intake to increased bone mineral density in the hip and femoral neck, both areas that are susceptible to fracture.