Vitamins to Promote Bone Health

Calcium’s Role – Diets lower in calcium can increase the risk of developing osteoporosis (weak and brittle bones) that can result in bone fractures. Calcium is a mineral and is important for optimal bone health. It is also important for many body processes, such as blood clotting, hormone secretion, muscle contraction, and nervous system function.

Foods Rich in Calcium to Promote Bone Health

Vitamin D’s Role 

  • Vitamin D helps your body absorb calcium.
  • Vitamin D is found in many foods and is also produced by the body when your skin is exposed to sunlight.
  • Vitamin D is also important for blood pressure regulation, hormone production, and immune and nervous system function.

Recommendation: Daily Value for Vitamin D is 400 International Units (IU) per day. Vitamin D is not mandatory on the Nutrition Facts Label.

Sources of Vitamin D to promote Bone Health

Recommendation: Consume a variety of foods that are good sources of calcium. The Daily Value for calcium is 1,000 milligrams (mg) per day. Try to get 100% DV of calcium on most days. Source: Food and Drug Administration

Vitamins to Promote Spine Health

A balanced diet is important for overall health. But what might surprise people is that diet, nutrition and maintaining a healthy weight also play a major role in the health of your back and spine as well.

As described in Spine-Health, the roles of different vitamins and nutrients each have different effects, allowing a patient to impact his or her health needs through food selections.


Vitamin A – An antioxidant that assists the immune system in fighting off disease. It enables tissue repair to occur, as well as the formation of bone, and allows the body to absorb protein. It can be found in beef, liver, dairy, and orange and green vegetables like carrots and spinach.

Vitamin B12 – Necessary for healthy bone marrow and growth, it can be found in liver, fish, rd meat and poultry, as well as milk, yogurt, cheese and eggs.

Vitamin C – Collagen forms when Vitamin C is prevalent, allowing cells to form into tissue. This is why Vitamin C is important for the healing of tendons, ligaments and vertebral discs, and for keeping bone and tissue strong. Vitamin C can be found in fruits and tomatoes, broccoli, spinach, red and green peppers, sweet potatoes and white potatoes.

Vitamin D – Improving the absorption of calcium is the main benefit of vitamin D. This is particularly important for bone development and staving off osteoporosis (a disorder characterized by weak and brittle bones in the spine that can result in paintful vertebral fractures. Vitamin D occurs in egg yolks and fish oils, and in most brands of fortified milk. Vitamin D can also be gained by spending time in the sunlight.

Calcium – Essential for bone health, calcium maintains the necessary level of bone ass throughout one’s life and especially in old age. It is found primarily in dairy products and leafy vegetables such as spinach, broccoli and kale, tofu, peanuts, peas, and black beans.