Nutrition & Diet

Vitamins And Minerals That Are Crucial For A Healthy Spine.

vitamin And minerals

You may have never considered diet as a way to promote back health but what you eat is most certainly an influence. Your diet plays an important role in the health of your spine. The food we eat provides our bodies with key vitamins, minerals, and also nutrients that help in bone development and stability. We take a closer look at which the vitamins and minerals should be staples for your diet or taken in supplement form to help ensure ideal spine on health.

Ideally, you want to find a proper balance between the nutrients you get from your diet and supplements as you heal and get back from the spinal cord injury because overconsumption of certain nutrients can do more harm than good. One way to get the proper balance is to make sure you are focusing on the vitamins considered crucial for a healthy spine.

Vitamins And Minerals For Healthy Spine

Vitamin A

Vitamin A helps to repair the tissue and also helps in the formation of bone. Examples of rich sources of Vitamin A include beef liver, carrots, sweet potato, kale, spinach, broccoli, etc. More than the recommended amount of vitamin A that is about 900 mg daily for men and about 700 mg daily for women which can promote bone fractures so beware of excess intake.

Vitamin B3

Vitamin B3 also known as niacin which can help to maintain a healthy nervous system which is essential for many spinal conditions. A good source of Vitamin B3 is turkey, chicken breasts, peanuts. mushrooms and tuna.

Vitamin B12

This vitamin plays an important role in the functioning of nerve and brain cells. This vitamin also aids in the production of myelin that surrounds nerves including those in the injured area of the spinal cord. It is crucial for healthy bone marrow and for the spine to grow. It also reduces pressure in your back and eases chronic back pain. Good sources of vitamin B12 are clams, beef liver, mackerel, crab, and tofu.

Vitamin C

Vitamin C is also essential for the development of collagen which allows the cell to be able to form into tissue. It is important in the process of healing for injuries involving tendons, ligaments, discs, bones, and burns. It increases the absorption of calcium in the body in order to promote strong bones and also protects your back from damaging free radicals. Good sources are orange, red peppers, kale, sprouts, and broccoli.

Vitamin D

Vitamin D is important for the development of healthy bones which helps in the absorption of calcium to help prevent osteoporosis. It produces new bone cells, decreases the inflammation in the body, and also can lessen the spasm occur in the lower back. Good sources are sunlight, sardines, salmon, tun as well as soy milk.

Vitamin E

Vitamin E can aid in alleviating lower back pain as a powerful antioxidant that fights off free radicals. It also increases the antioxidant reaction in the body and reduces muscle pain by repairing the damaged tissues. Good sources of vitamin E are almonds, spinach, sweet potato, avocado, sunflower seeds.

Vitamin K

Vitamin k is needed for the bones to properly use calcium which in turn help in the strength of healthy bones. Good sources of vitamin K are dried basil, kale, onions, asparagus, etc.


Calcium is required for bone health and building strong bones. It also helps to maintain the necessary level of bone mass and prevent osteoporosis. Good sources are watercress, milk, yogurt, tofu, etc.


Iron helps in the production of myoglobin which is an important element of healthy muscles that is needed for supporting the spine. The good sources of iron are squash, pumpkin seeds, chicken liver, mussels, clams, nuts, etc.


Magnesium helps to maintain muscle tone and also bone density which can help in the prevention of back problems. It is a factor in the prevention of calcium deficiency and also osteoporosis. Good sources of minerals are raw spinach, squash, mackerel, soybeans, and brown rice.

Omega -3 fatty acids

Omega-3 fatty acids can aid in inflammation that causes pain back. Good sources of it are cold-pressed flaxseed oil, salmon, chia seeds, caviar, etc. The reason people are told to eat lots of plant oils and fish is that ALA, EPA, and DHA that is obtained mostly through a diet that includes dietary supplements.

Last Updated on October 9, 2023 by anup