Which Vitamins Are Important For Your Spine Health?

There are many vitamins and minerals that are essential to your overall health, and many of these are important for your spine health as well. Your spine is the foundation of your skeleton and is closely interconnected to the rest of the body via a series of intricate nerves and impulses, so it’s essential to ensure that you are caring for it. If you can improve how you feel internally, you’ll most likely improve how your spine feels as well. In this blog post, Dr. Smith explores the potential positive effects of vitamins and minerals for your spine health and discusses which are the most likely to improve spine health and overall health. The good news is, with some small adjustments to your diet, you can increase the chances you’ll stay in optimal spine health.


Most people are aware of calcium’s bone health benefits – helping your spine by strengthening spinal bones and joints. This can reduce the risk of fractures from age-related wear and tear, physical stress and strain, or underlying health conditions like arthritis or osteoporosis.

Good sources of calcium include:

  • Milk, cheese, and other dairy products
  • Green, leafy vegetables
  • Beans, lentils, and nuts
  • Canned salmon and sardines
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Vitamin D

In addition to aiding with the absorption of calcium, vitamin D keeps your spine healthy by also maintaining bone strength. It can also strengthen your immune system, which can benefit your spine by reducing inflammation.

Good sources of vitamin D include:

  • Milk and eggs
  • Fatty fish
  • Orange juice, certain cereals, and other fortified foods


Magnesium is a mineral that can also help maintain your bone strength and density. It also helps relax your muscles and can ease tension and stress in the neck, back, and spine. This can in turn increase your flexibility and limit painful muscle spasms that could affect your spine.

Magnesium can be found in:

  • Greens
  • Nuts like almonds, cashews, and seeds
  • Whole grains

Omega-3 Fatty Acids

Omega-3 fatty acids are great at reducing inflammation, including in the neck, back, and spine area. This is good for your spine since inflammation is a common reason for spine-related discomfort that stems from irritated nerves.

Good sources of Omega-3s:

  • Oysters
  • Flax and chia seeds
  • Walnuts and soybeans
  • Mackerel, tuna, salmon, lake trout, and other fish


Phosphorus works with calcium to keep your spinal bones healthy. Additionally, this mineral plays a role in the growth of new bone tissue, muscle contractions, and the maintenance of good bone density.

Good sources of Phosphorus:

  • Whole grains
  • Chicken, pork, turkey, and organ meats
  • Seafood that includes carp, sardines, crab, and salmon
  • Low-fat dairy products


Collagen’s unique structure lends support to muscle, skin, bone, tendons, ligaments and other connective tissues. A 2018 study looked at the effects of specific collagen peptides on bone health. The results showed that the collagen peptides increased bone mineral density and improved bone markers, indicating a reduction in bone loss and an increase in bone formation. Accordingly, it may be beneficial to supplement with collagen for neck, back, and spine issues.

Collagen can be found in:

  • Bone Broth
  • Bone-in Sardines
  • Organ Meats
  • Collagen Supplements

Glucosamine and Chondroitin

Glucosamine and chondroitin are natural compounds found in the body that help maintain healthy cartilage, the cushioning material between your joints. As you age, the cartilage in your spine can wear down, causing pain and discomfort. Taking a glucosamine and chondroitin supplement can help support cartilage health and reduce the risk of spinal degeneration.

There are no major food sources of glucosamine, so you will have to take supplements. Most are made from chitin, the shells of shrimp, lobsters, and crabs. If you’re allergic to shellfish, you will have to look for another form of glucosamine supplement.

It’s always a good goal to try and get most of the nutrients you need for a healthy spine from the foods you eat regularly, however, there are times when this isn’t possible. If you’re struggling to get adequate amounts of these nutrients, talk to your doctor about supplements to fill in those gaps. Always consult with your healthcare provider before starting any new supplements. Your provider can guide you towards the vitamins you are lacking in, recommend dosages, and identify which supplements may interact with your medications or cause adverse effects. With a balanced diet and some targeted supplements, you will be well on your way to a healthy spine for life!

If you have back pain, joint pain, neck pain, or any other type of pain, give us a call or you can request a consultation and we’ll discuss your options.

*The PainSmith team has reviewed this information. It is intended for informational purposes only, not to replace the advice of your doctor or other health care provider. Please discuss any questions or concerns you may have with your provider.

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