3 Essential Nutrients for Spine Health

If you’re dealing with back pain, you might be wondering what you can do to find relief. These days, there are a lot of different treatments and therapies available. But did you know that making sure you’re getting enough of certain nutrients is also important for spine health? Here’s a look at three essential nutrients for keeping your spine healthy and strong: calcium, vitamin D, and magnesium. While these nutrients cannot heal spinal problems, they can help to improve your bone health and prevent additional problems.

Calcium is essential for strong bones and teeth – without it, our bones would be weak and brittle.

Everyone knows that calcium is essential for strong bones and teeth – it’s probably one of the most basic tidbits we’ve heard since grade school! But without proper intake of this essential mineral, our bones would be weak, brittle, and potentially more susceptible to fracture. This is because calcium is necessary for maintaining bone structure and building new bone. While it has been traditionally recommended to consume 1,000 mg-1,200 mg of calcium daily, a new study shows that less may be beneficial.

Luckily, there are plenty of good sources for calcium; some of these include:

Food Group	Food	Serving Size	Estimated Calcium (mg)
Produce	Collard greens, frozen	8 oz	360
Produce	Broccoli rabe	8 oz	200
Produce	Kale, frozen	8 oz	180
Produce	Soy Beans, green, boiled	8 oz	175
Produce	Bok Choy, cooked, boiled	8 oz	160
Produce	Figs, dried	2 figs	65
Produce	Broccoli, fresh, cooked	8 oz	60
Produce	Oranges	1 whole	55
Seafood	Sardines, canned with bones	3 oz	325
Seafood	Salmon, canned with bones	3 oz	180
Seafood	Shrimp, canned	3 oz	125
Dairy	Ricotta, part-skim	4 oz	335
Dairy	Yogurt, plain, low-fat	6 oz	310
Dairy	Milk, skim, low-fat, whole	8 oz	300
Dairy	Yogurt with fruit, low-fat	6 oz	260
Dairy	Mozzarella, part-skim	1 oz	210
Dairy	Cheddar	1 oz	205
Dairy	Greek yogurt	6 oz	200
Dairy	American cheese	1 oz	195
Dairy	Feta cheese	4 oz	140
Dairy	Cottage cheese	4 oz	125
Fortified food	Almond milk, rice milk or soy milk, fortified	8 oz	300
Fortified food	Tofu, prepared with calcium	4 oz	205
Fortified food	Orange juice fortified with calcium	4 oz	150
Fortified food	Cereal, fortified	8 oz	100-1,000

Source: International Osteoporosis Foundation

Vitamin D helps the body absorb calcium and is necessary for proper bone growth. Good sources of Vitamin D include:

Vitamin D is a vital component when it comes to healthy bones. Not only does it help the body absorb calcium, an essential mineral for strong bones, but it can also aid in proper bone growth and development. Fortunately, there are various ways to obtain Vitamin D through our diets and lifestyle habits. Eating foods rich in the vitamin like fatty fish and egg yolks, or taking supplements, go a long way in ensuring that our bodies get the necessary amount they need. In addition to that, spending time outside can give us a natural boost of Vitamin D as well. It is recommended to get about 600-800 mg of vitamin D daily and avoid consuming more than 4,000 IU of vitamin D daily, including any supplements.

Some food sources of vitamin D include: 

Food	International Units (IU)
Salmon, pink, cooked	444
Tuna fish, canned in oil, drained	229
Sardines, canned in oil, drained	165
Milk, nonfat, fortified	116
Orange juice, fortified	100
Egg, whole, cooked, scrambled	44
Cheddar cheese	7
Frozen yogurt, flavor other than chocolate	5

Source: USDA National Nutrient Database for Standard Reference.

Magnesium is involved in over 300 biochemical reactions in the body, including those needed for healthy bones and muscles.

Magnesium is an essential nutrient for overall health, but especially for maintaining strong bones and muscles. It plays a critical role in over 300 biochemical reactions occurring in the body and helps our bodies to absorb calcium and vitamin D, which are also essential for bone health. As part of a balanced diet, magnesium can help support healthy skeletal structure and minimize injuries of the spine. It is recommended to get at least 125-600 mg of magnesium daily, depending on your needs.

Some food sources of magnesium include:

Food	Serving Size	mg of Magnesium per Serving
Pumpkin seed – kernels	1 oz	168
Almonds, dry roasted	1 oz	80
Spinach, boiled	½ cup	78
Cashews, dry roasted	1 oz	74
Pumpkin seeds in shell	1 oz	74
Peanuts, oil roasted	¼ cup	63
Cereal, shredded wheat	2 large biscuits	61
Soymilk, plain or vanilla	1 cup	61
Black beans, cooked	½ cup	60
Edamame, shelled, cooked	½ cup	50
Dark chocolate -60-69% cacoa	1 oz	50
Peanut butter, smooth	2 tablespoons	49
Bread, whole wheat	2 slices	46
Avocado, cubed	1 cup	44
Potato, baked with skin	3.5 oz	43
Rice, brown, cooked	½ cup	42
Yogurt, plain, low fat	8 oz	42
Breakfast cereals fortified	10% fortification	40
Oatmeal, instant	1 packet	36
Kidney beans, canned	½ cup	35
Banana	1 medium	32
Cocoa powder– unsweetened	1 tablespoon	27
Salmon, Atlantic, farmed	3 oz	26
Milk	1 cup	24–27
Halibut, cooked	3 oz	24
Raisins	½ cup	23
Chicken breast, roasted	3 oz	22
Beef, ground, 90% lean	3 oz	20
Broccoli, chopped & cooked	½ cup	12
Rice, white, cooked	½ cup	10
Apple	1 medium	9
Carrot, raw	1 medium	7

Source: https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food 

In Conclusion

As we grow older, it becomes vitally important to ensure that our bodies get the necessary amounts of calcium, vitamin D, and magnesium – all three of which play an essential role in maintaining bone health. The spine is no exception – not only does it benefit from having strong bones to protect it, but ensuring that your diet contains enough of these nutrients can help minimize the risk of age-related spine problems. Vitamin D helps you absorb more calcium to strengthen bones, and magnesium aides in the formation and maintenance of healthy bones. Therefore, eating a balanced diet rich in these three nutrients is a great way to ensure optimal spine health as you age.