Did you know your spine is the foundation of your body—literally holding everything together and helping you move through your day? While chiropractic care and movement play key roles in keeping it healthy, what you eat also makes a big difference.
The right nutrients can help protect your discs, reduce inflammation, and strengthen the muscles and bones that support your spine.
So what should you be eating to promote better spinal health? Here are a few essentials:
1. Omega-3 Fatty Acids for Inflammation
Inflammation can contribute to back pain and stiffness. Foods rich in omega-3s—like salmon, sardines, walnuts, flaxseeds, and chia seeds—help reduce inflammation naturally. These healthy fats support joint mobility and may even improve the cushioning in spinal discs.
2. Calcium for Bone Strength
Calcium isn’t just for kids—it’s essential throughout adulthood to maintain strong vertebrae. Get your calcium from leafy greens (like kale, collard greens, and broccoli), almonds, sesame seeds, and dairy or fortified plant milks.
3. Vitamin D for Absorption
Without vitamin D, your body can’t properly absorb calcium. Natural sunlight is one source, but during Minnesota’s colder months, include foods like eggs, salmon, mushrooms, or fortified orange juice—or talk to your provider about a Vitamin D3 with K2 supplement, which helps calcium move into your bones instead of soft tissues.
4. Magnesium for Muscle and Nerve Function
Magnesium helps your muscles relax and supports proper nerve signaling—both critical for spinal comfort. Load up on pumpkin seeds, avocados, black beans, spinach, and dark chocolate. (And if you need extra support, our Magnesium Lotion is a great topical option for muscle recovery and relaxation!)
5. Collagen and Protein for Disc Health
Your spinal discs are made of collagen, which acts like cushioning between bones. Support disc repair by including bone broth, chicken, fish, eggs, and collagen powder or stick-packs in your daily diet.
6. Antioxidant-Rich Fruits and Veggies
Colorful foods—like berries, peppers, carrots, and leafy greens—help combat oxidative stress that can damage spinal tissues over time. Aim to “eat the rainbow” every day for natural protection.
The Bottom Line
Spinal health isn’t just about adjustments and exercise—it’s also about fueling your body with the right nutrients to support healing and strength. Small daily choices, like adding magnesium-rich foods or getting enough vitamin D, can make a big difference over time.
If you’re looking for guidance on supplements that support joint, muscle, and bone health, stop by Domier Chiropractic—we’re happy to help you find the right fit for your wellness goals.
Brittany Domier
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