Micronutrients for your back/spine
Bones, joints, tendons and intervertebral discs need to be moved and benefit from very specific vital substances. The right nutrition is therefore important for a healthy back and a pain-free life. Bones, cartilage and tendons are in a constant state of building up and breaking down. To maintain the balance, the nutrient intake must be right. A balanced nutrition plays a crucial role in this. If your body lacks vital vitamins, minerals and trace elements, many bodily processes can no longer run optimally and become unbalanced. So always make sure that your nutrient stores are sufficiently filled.
The following vitamins play an important role - numbered according to importance:
1. Calcium | 5. Vitamin B 6. Vitamin C 7. Vitamin D | 8. Vitamin E 9. Vitamin K 10. Zinc |
Zinc
Zinc is involved in dozens of metabolic processes throughout the body. Disturbances of the zinc balance therefore manifest themselves with many, often health problems. As zinc is a strong antioxidant, it strengthens the resistance of the cells. It neutralizes free radicals, which can damage the outer protective layer of the cells (cell membrane), among other things. In addition, zinc promotes the formation of healthy mucous membrane cells and the regeneration of tissue.
Vitamin D
Vitamin D3 is essential for normal bone formation. Vitamin D3 promotes the absorption of calcium from food and increases the amount of calcium stored in the body. Vitamin D3 also has an anti-inflammatory effect by regulating antigen presentation by the cell.
Selen
Selenium has an important role in the conversion and activation of thyroid hormones. It has high antioxidant properties, thus protects against cell damage and supports in rheumatic diseases (there is often a selenium deficiency).
Calcium
The adult skeleton contains about 1 kg of calcium. In the healthy body, only 1 % of the total calcium is found outside the bones. Without calcium, there are no healthy bones and no pain-free back.
Calcium has other roles in the body in addition to its bone-building function. For example, it supports the muscles, is an important factor within the blood clotting system and is involved in the regulation of impulse conduction.
Vitamin K
Building and maintaining bones and protecting blood vessels
Vitamin K activates various proteins (e.g. osteocalcin, matrix GLA protein) that are important for bones and blood vessels. For example, osteocalcin, which is activated by vitamin K, serves as a "signpost" for calcium into the bones. It promotes the incorporation of calcium into bone tissue and at the same time inhibits bone resorption. The matrix GLA protein in turn protects the tissue and vessels from calcium deposits and calcification.
Vitamin C
Vitamin C is mainly known for its relevance to the immune system, but is (together with iron) an irreplaceable cofactor for the synthesis of collagen. It prepares two amino acids for incorporation into collagenous fibers and binds individual fibers into connective tissue. When ascorbic acid is deficient, weak connective tissue develops and elasticity is lacking in the skin, joints, muscles, bones and blood vessels. It is therefore essential for improving bone elasticity and bone density!
Magnesium
Magnesium is essential as a cofactor for hundreds of enzyme reactions. Around 60 % of our body is found in the bones, 30 % in the connective tissue, especially in the liver and in the muscles. Magnesium is always found where calcium is also needed. Magnesium also contributes to the regulation of inflammatory molecules, is involved in the activation of D3 and in the building of bones and teeth (like calcium and phosphorus). Muscle cramps, calf cramps, muscle twitching can usually be treated successfully with magnesium.
Vitamin E
Vitamin E is an important fat-soluble antioxidant. The vitamin fights free radicals that attack and try to break down bone tissue. In addition, vitamin E has anti-inflammatory and analgesic effects and can also be given concomitantly to reduce the progression of osteoarthritis.
Vitamin B
In the vitamin B complex, all B vitamins are water-soluble vitamins that serve as pre-stages for co-enzymes and are thus important for the function of certain, enzymatic processes. All B vitamins have a metabolism-activating effect and are important regulators in protein, fat and carbohydrate metabolism. A deficiency of vitamin B12 (cobalamin) promotes the risk of bone fractures. Scientists have found in a study that the risk increases significantly when there is a latent B12 deficiency.
(Source: Lewerin, C., et al., “Low holotranscobalamin and cobalamins predict incident fractures in elderly men: the MrOS Sweden”, Osteoporosis International, Epub published ahead of print.)
Lycopene
Lycopene is a member of the carotenoid family. Along with alpha- and beta-carotene, it is one of the most important carotenoids. Carotenoids are secondary plant substances. They give fruits and vegetables a yellow to red coloring. Lycopene, alpha-carotene and beta-carotene act together as highly potent antioxidants that trap and destroy free radicals, strengthening the body's defenses. The positive effects of lycopene on health are many-sided. The plant substance strengthens the human immune system by supporting the growth and activities of certain immune cells.
