Your bones and muscles rely on a steady stream of nutrients to stay strong and perform at their best. The same holds true for the structures in your spine. To provide the body with the support it needs so you can stand upright, sit comfortably, and move with ease, the 33 bones (vertebrae) that make up your spinal column need to be nourished.

“Instead of suggesting to my patients that they eat a bone-healthy diet, I like to encourage a back-healthy diet,” says Steven Tijmes, D.O., a physical medicine and rehabilitation, pain medicine, and spine specialist at Spine Team Texas, a Texas Health Physicians Group practice, and on the medical staff at Texas Health Southlake. “A healthy back is so important to daily living, so giving it what it needs in the way of good nutrition and a balanced diet should be a priority.”

What are some back-friendly nutrients to include in your daily diet? Tijmes points to calcium and vitamin D as two workhorses.

The Role of Calcium and Vitamin D in Back Health

Calcium has long been known for its ability to build and maintain strong bones. The problem is it’s a mineral not made in the body so it must be absorbed from the foods you eat.

About 75 to 80 percent of the calcium consumed in American diets is from dairy products such as milk, yogurt, and cheese, according to the American Academy of Orthopaedic Surgeons. Other good sources of calcium include:

• Green leafy vegetables: kale, broccoli, and Bok choy
• Sardines, salmon, and other soft-bone fish
• Legumes
• Tofu
• Plant foods: almonds
• Breads, pastas, and grains
• Calcium-fortified cereals, juices, and beverages

While calcium is found in a lot of healthy, everyday food items, there are also dietary choices that can sabotage the positive impact of calcium on your bones.

“Some drinks, like sodas and carbonated beverages, make it hard for the body to absorb calcium and should be avoided whenever possible,” Tijmes advises.

To effectively absorb calcium from food, your body needs vitamin D. You might know vitamin D from its creation through exposure to the sun’s rays. It’s also present to some degree in egg yolks, saltwater fish, canned tuna and liver, and in vitamin D-fortified milk and other fortified foods such as orange juice and cereals.

“Without enough calcium and vitamin D in your diet, the bones in the spine may weaken and lead to osteoporosis, a disorder in which bones become very fragile,” Tijmes adds.

Osteoporosis is especially common in the spine and affects an estimated 1.5 million Americans. The good news is osteoporosis is preventable in many cases.

“Diet plays a significant role in achieving peak bone mass,” Tijmes says. “An adequate intake of calcium and vitamin D reduces the risk of deficiencies in the nutrients necessary to strengthen the bones of the back — and all bones, for that matter. Getting enough of these key nutrients early in life helps support bone health down the line. Malnutrition is a serious risk factor for osteoporosis as you age.”

Can You Ever Have Too Much?

Tijmes does caution, however, that too much of a good thing can have its drawbacks. “Too much calcium, for instance, can cause kidney stones and a higher risk for heart problems and an excess of vitamin D can lead to kidney damage. It’s important to visit with a health care provider about your specific nutrient needs before loading up on things like supplements and fortified foods.”

There are some safe limits for nutrients like calcium and vitamin D that vary by age and are outlined by the Food and Nutrition Board of the Institute of Medicine of the National Academies.

The key takeaway here is that good nutrition and a balanced diet are important components of overall health. A diet that maintains a healthy weight to promote bone strength is a good one to follow, for your back and beyond.

To better understand your back health, take our quick Back Health Assessment or visit YourBackHealth.com to find a back and spine specialist near you.