Vitamins and Minerals in Diet to Benefit Spinal Health

When it comes to care for the spine and related areas of the body, chiropractic care is a varied and comprehensive approach. Chiropractors aren’t just limited to a few standard techniques – they have numerous treatments and therapies they can look to depending on your needs, with a wide-ranging group of possible areas considered.

At Apollo Chiropractic, our chiropractic care services cover all these areas and more. One related area that speaks to the all-encompassing nature of our expertise when it comes to care for your spine? The recommendations we can offer for altering your diet to make it more spine-friendly. Diet and exercise are both big parts of a healthy spine and nervous system – here are three vitamins and minerals that you should promote in your diet.

vitamins minerals spinal health


Magnesium is a mineral that plays a big role in the way various muscles, including in your spine, contract and relax on a daily basis. On top of this, it’s used to help maintain bone density and strong muscle mass, two areas that directly impact the spine. Finally, magnesium is known as one of the minerals that aids the body in processing protein when it’s consumed.

What are some healthy foods that contain strong levels of magnesium? A few good options:

  • Fruits: Kiwi, bananas and avocados are all stuffed with magnesium.
  • Veggies: Spinach, kale, broccoli and other leafy greens are positive providers of several good minerals, including magnesium.
  • Whole grains: Brown rice, whole wheat bread and others contain lots of magnesium.
  • Seeds: Sunflower seeds, sesame seeds and even flax seeds do wonders.
  • Beans: Chickpeas, black beans and pinto beans all have great magnesium content.


Another vital mineral for the spine and the entire body is calcium, which is one of the central factors in bone mass and density for every person. It becomes more and more important the older you get, as bones naturally wear down with age. Calcium is known to help prevent the bone disease osteoporosis, which often causes significant pain and spinal fractures in older people due to brittle bones.

Some of the top sources of calcium in your daily diet include:

  • Dairy: Many people know the connection between calcium and milk, and it’s also found in other dairy like cheese and yogurt.
  • Leafy greens: Many of the same leafy greens that contain magnesium also have high calcium content.
  • Fish: Particularly fish like sardines and salmon, which have huge amounts of calcium.
  • Legumes: Various baked beans, black beans, peanuts and even tofu.

Vitamin D

Finally, you can never really have calcium without vitamin D – the latter allows the body to properly absorb the former. Many forms of milk are fortified with vitamin D to specifically aid in this process, and you can also obtain vitamin D from eggs (especially the yolks). In addition, while it’s not a diet recommendation per se, spending a little bit of time in the sun every day – not enough to burn, but just a minor exposure – will also help your body obtain more vitamin D.

For more on diet habits that will benefit your spinal health, or to learn about any of our chiropractic care, massage therapy or pain management services, speak to the staff at Apollo Chiropractic today.