Top 7 Supplements for Spinal Health

According to the CDC, nearly 60% of adults experienced pain in the past three months. Back pain was the most frequently reported issue, with almost 40% of adults citing back issues as a source of discomfort. Back pain makes it hard to stand, move around, and even rest comfortably. It makes sense, then, that those who have experienced back pain (or know someone who has) want to avoid it in the future.

One way to prevent back pain and support spinal health is to take supplements. These vitamins, minerals, and nutrients can help protect your back and other body parts. That said, none of the recommended supplements on this list are magic pills. Supplements work best when they are paired with healthy lifestyle choices like smoking cessation, frequent exercise, and a good diet.

Here are a few supplements for spinal health and how they work.

Why Supplements Matter for Spinal Health

Supplements are designed to fill in gaps in your diet or provide an extra boost of specific support that helps your body. They can be consumed as pills, powders, gummies, or liquids. People take supplements when they want to target specific areas of their health, whether that means addressing bone deficiency with calcium or supporting the immune system with Vitamin D.

Those who are concerned about back pain may take supplements to support their spinal health and prevent lifestyle or genetic conditions like degenerative disc disease – a condition where the shock-absorbing discs in between your vertebrae wear out over time.

Dr. Todd H. Lanman, an award-winning spinal neurosurgeon, recommends taking supplements as part of a comprehensive approach to spine care. They are effective as one part of good spinal care habits. He has a line of supplements available in his office to support patients. However, he still recommends requesting a consultation to confirm that supplements are a good fit for you, especially if you currently take other medications. He might also suggest some supplements over others depending on your current condition.

Be sure to talk to a doctor before starting any of the supplements below and mention these supplements to medical professionals before adjusting your prescription medication.

1. Calcium: Building Strong Bones for a Stronger Spine

Calcium supports bone health and protects your bone density as you age. Brittle bones are more likely to break and low calcium levels put you at risk of osteoporosis – a condition that wears away your bones. While your muscles support your spine, you want the bones in your vertebrae to stay strong. This is where your calcium intake comes in.

Because your body doesn’t produce calcium naturally, you will need to consume it in your diet. You can find calcium in dairy products, leafy greens, broccoli, and fish with soft bones (like sardines and salmon). Consider taking an additional calcium supplement if you would like a boost of this nutrient or if the foods mentioned in this list aren’t a significant part of your diet.

2. Vitamin D: Enhancing Calcium Absorption and Bone Health

Vitamin D and calcium work together, which means you can’t enjoy the benefits of calcium without also taking in vitamin D. This vitamin supports calcium absorption, making your calcium-rich diet or supplements more effective and building strong bones.

Vitamin D is known as the “Sunshine Vitamin” because you can get it from going outside and basking in the sun’s rays. It isn’t commonly found in many foods but is present in fortified milk and fatty fish.

People who may benefit from vitamin D supplements include those who live in areas without a lot of sunlight – especially in the winter months – and shift workers who sleep during the day. If you aren’t exposed to natural sunlight, a vitamin D boost can help you out.

3. Magnesium: Relaxing Muscles and Supporting Nerve Function

Magnesium can also support bone health so your vertebrae are supported as you age. However, this supplement also supports your muscles and nerves, which are crucial for spinal health. Your muscles help you navigate the world and protect your spine, while your nerves send messages to and from the brain. Magnesium could reduce your back pain or reduce uncomfortable muscle spasms.

Magnesium is found naturally in plenty of foods, but not typically in high-fat diets. To boost your magnesium intake, increase your consumption of vegetables and leafy greens, along with nuts, beans, and grains. If you are still worried about your magnesium levels or lost a significant amount of magnesium because of a medical procedure, you can take oral magnesium supplements to boost your intake.

4. Omega-3 Fatty Acids: Fighting Inflammation for a Healthier Spine

Omega-3 fatty acids have anti-inflammatory properties that can increase your comfort levels and help you heal. This is particularly important if you already have a spinal injury or back sensitivity. Omega-3s support your overall joint and spinal health while ensuring you have healthy cells that will continue to reproduce.

This is another nutrient that your body does not produce naturally. You can increase your Omega-3s by eating fish like salmon or picking up chia seeds and flaxseed. Many fish oil supplements focus on supporting your Omega-3 fatty acids. You also might notice thicker, healthier hair as a result of taking these supplements.

5. Collagen: Supporting Cartilage and Connective Tissue

Collagen is an essential part of our bodies. It supports the health of soft tissue like your spinal discs, cartilage, and ligaments. You can thank your collagen for your mobility, flexibility, and healthy spinal discs.

Collagen is naturally produced by the human body, providing support throughout our lives. However, collagen production decreases with age, which is why some people turn to supplements. Sun damage, smoking, and alcohol can also all negatively affect collagen production.

You can boost your collagen by consuming meat, fish, and bone broth. You can also take supplements in the form of pills and powders that are mixed into drinks. These drinks may derive collagen from fish or livestock, which is important for vegetarians to consider. That said, some studies show that improving lifestyle factors like quitting smoking can do more for collagen production than taking these supplements.

6. Vitamin C: Promoting Collagen Production and Healing

Vitamin C is known for its healing qualities and immune support. It is also easily consumed in a wide variety of fruits and vegetables. A delicious fruit salad or dinner sides of brussels sprouts, potatoes, and broccoli can all support your vitamin C intake.

Just like vitamin D and calcium work together, vitamin C and collagen are partners. You can support your collagen production by increasing your vitamin C intake and boost the overall health of your spinal tissue. Vitamin C also has antioxidant properties that protect the spine from oxidative stress.

If you still enjoy various fruits and vegetables and want to boost your vitamin C intake, consider taking an oral supplement. Consult your doctor to make sure you aren’t over-consuming this vitamin.

7. Turmeric: Natural Anti-Inflammatory for Spinal Health

Tumeric is a spice that is widely consumed in India and China and is a relative of ginger. It can be added to a variety of foods to enhance the flavor and increase its consumption as a supplement. Incorporate turmeric into a fruit smoothie or add it as a seasoning to your grilled chicken.

Turmeric is known for its anti-inflammatory properties, which are ideal for boosting both comfort and healing. Curcumin, the active compound in turmeric, can help alleviate chronic back pain and support overall spinal health.

If you do not like the flavor of turmeric and don’t want to add it to your meals, consider taking a high-quality turmeric supplement. A quick pill can boost your turmeric intake without requiring you to engage with the flavor.

Supporting Your Spine Health with the Right Supplements

Each of these supplements plays a different role in supporting your spinal health. Calcium helps you build strong bones while collagen supports the soft spinal discs in between your vertebrae. Together, these supplements can help you live a healthy life and reduce your chances of feeling back pain.

Do not rely on supplements alone if you live with back pain. They likely will not cure your pain and you may have an undiagnosed condition that needs to be addressed. Dr. Lanman will evaluate your spinal health and recommend treatment options to restore your range of motion while reducing your pain levels. He can provide personalized advice based on your specific needs.

Request a consultation with Dr. Lanman today to discuss your back pain and review any supplements that might benefit your spinal health. He can put you on a path to healing.