March 10, 2025—When it comes to keeping your spine healthy, physical activity and weight management are great. But these two things don't provide everything your spine needs to stay strong and supple. Proper nutrition is important too.
Your skeleton is made up of living tissue. It uses calcium to build up bone mass throughout childhood. By age 30, most people have achieved their peak bone mass, says the National Spine Health Foundation (NSHF). After that, your bones start losing calcium and weakening as you age.
This can lead to osteoporosis, a common bone disease that makes bones fragile and more likely to break. Other health problems that can be caused by fragile bones are chronic pain and reduced mobility, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
Ideally, healthy eating habits should begin in childhood, but a nutritious diet supports spine health during every stage of life. And it's never too late to make healthy changes.
Spine health superstars
So what nutrients are good for your spine, and which foods contain them? Here's a rundown.
Calcium. Your bones store calcium, a mineral that protects bone health and is also used for many other essential functions. If you aren't consuming enough calcium, your body will take it from your bones, which can leave them weak. Milk, yogurt and cheese are great sources of calcium, as are nuts, seeds, beans, leafy greens and fish.
Vitamin D. This nutrient helps your body absorb calcium. According to the NSHF, some research suggests vitamin D may help improve recovery after spinal surgery. You can find it in fish such as canned tuna, salmon, sardines and mackerel. It's also present in egg yolks and shiitake mushrooms.
Magnesium. A mineral that helps your bones absorb calcium from your bloodstream, magnesium is found in beans, seeds, nuts, brown rice, quinoa and spinach.
Vitamin K. A deficiency of this vitamin is linked to a greater risk for fractures caused by osteoporosis. Rich cheeses such as brie and gouda, as well as eggs, poultry, meat and leafy greens, are good sources.
Omega-3 fatty acids. Fatty acids help reduce inflammation in the body, and that's good news because inflammation is a factor in many painful spinal conditions. You can find them in salmon; yogurt; nuts; and some vegetable oils, such as canola oil.
The NSHF recommends eating a variety of leafy greens, vegetables, fruits, whole grains and lean proteins to help ensure that you're getting all the nutrients you need for a strong, healthy spine. And while diet is the best source of essential nutrients, supplements may be helpful for some people. If you think you might need supplements, talk with your doctor.
Support your spine
Keeping your bones healthy is one way to reduce your risk for certain spine problems. Check out our infographic to discover seven more simple steps to prevent back pain.
Sources
- Bone Health & Osteoporosis Foundation. "Nutrition." https://www.bonehealthandosteoporosis.org/patients/treatment/nutrition.
- Bone Health & Osteoporosis Foundation. "Nutrition & Bone Health Fact Sheet" https://www.bonehealthandosteoporosis.org/wp-content/uploads/Sunsweet-Fact-Sheet.pdf.
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. "Bone Health and Osteoporosis: What It Means to You." https://www.niams.nih.gov/health-topics/surgeon-generals-report-bone-health-and-osteoporosis-what-it-means-you.
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. "Health Lesson: Learning About Bones." https://www.niams.nih.gov/health-topics/educational-resources/health-lesson-learning-about-bones.
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. "Kids and Their Bones." https://www.niams.nih.gov/health-topics/kids-and-their-bones.
- National Spine Health Foundation. "30 Tips for Spine Health Prevention & Wellness." https://spinehealth.org/article/spine-health-wellness.
- National Spine Health Foundation. "Nutrition and the Spine." https://spinehealth.org/article/nutrition-and-the-spine.