I’m sure you know that the most commonly used supplements to conquer or prevent osteoporosis are calcium and Vitamin D. While both of them have well-known proven benefits, you might not be aware that vitamin B12 may play an important role in your bone health.
A study conducted by epidemiologist Katherine Tucker at the Jean Mayer USDA Human Nutrition Research Center on Aging in Boston, found a link between B12 deficiency and osteoporosis in men, and later confirmed the link in women as well (Journal of Bone and Mineral Research, Volume 20, pages 152-158. Jan. 2005). The research was based on the vitamin B12 blood levels and bone health indicators of 2,576 men and women spanning from 30 to 87 years of age participating in the Framingham Osteoporosis Study.
At least for now, the mechanism by which vitamin B12 and bone health indicators are interrelated is not well understood. However, the study did confirm that both men and women with vitamin B12 levels lower than 148 picomoles per liter (pM/L) were at greater risk of an osteoporosis diagnosis than those with higher levels. Also, study subjects with B12 levels below 148 pM/L had significantly lower average bone mineral density (at the spine in women and at the hip in men) than those with higher levels of B12.
Besides the recently found bone health benefit, Vitamin B12 – also known as cobalamin – plays many important roles in the body, such as the processing of carbohydrates, proteins and fats. It also helps make all of the blood cells, acts as a coenzyme in the synthesis and repair of DNA, and is required for maintenance of nerve sheaths.
A Vitamin B12 deficiency may result in pernicious anemia, a condition characterized by general weakness, numbness of the extremities, pallor, and other symptoms. Foods that contain the highest levels of B12 are liver, meat, fish, and yogurt.
During digestion, hydrochloric acid helps release vitamin B12 from the protein in food and then it is absorbed as it combines with the Intrinsic Factor, a mucoprotein made by the parietal cells in the stomach lining.
The minimum requirement is only 2.4 micrograms a day – the amount in just three ounces of beef. However, approximately 30% of people older than 50 no longer have the ability to absorb adequate vitamin B12 from meat or dairy products. This is due to a lack of stomach acid production, as two articles by R. Carmel confirm (“Cobalamin, the stomach, and aging”, American Journal of Clinical Nutrition, 1997;66:750-9 and “Prevalence of undiagnosed pernicious anemia in the elderly”, Archives of Internal Medicine, 1996;156:1097-100). Additionally, foods highest in B12 have an acidifying effect on the pH (except for plain yogurt), so, as I explain in the Save Our Bones Program, their consumption should be limited.
A word of caution: Proton Pump Inhibitor drugs such as Prilosec, Nexium, and Prevacid as well as drugs used to treat peptic ulcers (Tagamet, Pepsid, Zantac) can interfere with B12 absorption from food by reducing the release of hydrochloric acid into the stomach. Metformin, a diabetes drug, also indirectly affects the absorption of B12 because it interferes with calcium metabolism and B12 absorption requires calcium.
Your best bet is to take a multivitamin paying special attention to the levels of Vitamin B12 and the rest of the B complex vitamins, as they all act in synergy with each other. The other B-complex vitamins are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid, and biotin.
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March 8, 2013
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March 4, 2013
Thanks for the detailed and excellent information.
January 21, 2013
Hi,
Again, thank you for that information…I take the liquid B-12 but not as often as I should….I will change that habit right away..Sue
January 20, 2013
My father worked for the U.S. government during WWII and got some vitamins
at the Naval Yard in Newport News Va. He started taking them and got me started when I was 12 Yrs old. I have been taking B,C & E all my adult life. I now take many brain supplements and a daily MultiVitamin. What is
your opinion of Glucosamine and Chondroitin?
January 7, 2013
I’m extremely inspired along with your writing abilities and also with the format for your weblog. Is this a paid topic or did you customize it yourself? Either way keep up the nice quality writing, it’s uncommon to see a great weblog like this one today..
December 15, 2012
I just started to take B12(methyl)sublingually on the advice of a great pharmacist who specializes in Women’s Health issues. My doctor did not indicate a need after recent blood work but the pharmacist thought I could use more from the records I gave her. So I hope that helps my bones. I will review whether I need the other family of B components.
Thanks for this article.
Betty
November 22, 2012
I reciently went to a new doctor with many complications. One was tremmors, I also have had rehumatism or arthritis since age 5. My legs would hurt until my parents would rub them until they had blisters we did not have heating pads, I would cry in pain until I fell asleep. Now the doctor is taking blood tests for vitamin deficiencies. I have had type 2 diabetes for 20 years living on needles, with pain yet in my back, leggs, shoulders arms,hands and feet yet I can still laugh maybe someone knows what I have? I am 68 and love the lord he makes it all worth while.
November 21, 2012
Rather interesting article and will be discussing it with my Doctor!
November 14, 2012
HI VIVIAN, I WROTE EARLIER BUT FORGOT TO WRITE MY NAME ON THE BOTTOM. AGAIN I WANT YOU TO KNOW THAT I PURCHASED YOUR BOOK “SAVE OUR BONES PROGRAM” AND FIND IT VERY HELPFUL. THANKS FOR TAKING THE TIME AND NO HOW TO PUT IT IN WRITING. BEST WISHES,
ANN BLOOMBERG.
November 14, 2012
Hello Vivian, I am enjoying your e-mails and find them very helpful. I also own your book: Save Our Bones Program and find it very interesting . I am trying to follow your advice as it all makes good sense. Thank you for helping the public through your efforts and research. Best wishes.
November 9, 2012
This info is SOOO good in ALL WAYS. Some 45 years ago my Lady Doctor told
me in no uncertain manner….NEVER BE WITHOUT B12,ALWAYS TAKE B12.
Thank You Very Much. eqsp
November 8, 2012
Thanking you for all your good work and the e mail tips which are very useful. Best wishes from England
October 20, 2012
Dear Vivian
Thanks for the education.I am now able to take better care of my bone health.
Claudia
October 5, 2012
Dear Vivian,
Thank you for your time and for sending us a lot of information.
Eleni
September 29, 2012
You do not mention Greek /Greek style yoghurt. In what quantity should this be consumed to be of benefit with respect to B12?
September 23, 2012
Hi Vivian,
I read your comments about B12. I do use B12 methylcobalamin from Jamieson, 1000mcg, which now seems to be too much, based on information you published above,(2.4mcg). (It was recommended in a report about the Brain)
My latest blood test 11-sept-2012 shows a B12 level of 497 pmol/L, which seems to be well within the acceptable range of 133-675. My next complete blood test will be towards the end of November. I think I’ll slow down the 1000mcg Vit B12 until I see the result of the blood test.
Regards, Joseph
September 13, 2012
Thank you for any other informative web site. Where else may I get that type of info written in such an ideal way? I’ve a challenge that I’m just now operating on, and I have been on the glance out for such info.
September 4, 2012
Thank you for the information on Vit. B12. Very interesting article, especially in the subject or the anti acids of prilosec, etc that are advertised continually. I take Tums, one perhaps, and immediately my heartburn is gone. When I get heartburn. But for the bones, I have Colostrum. I have it in powder form, and I can use it in milk, soups, etc. I cannot take the ones recommended because they cause difficulty in swallowing, and I already have that. I am 84 years old, and I am still dancing with International folk dancing, specializing in Scottish dances. Perhaps you can look into the colostrum. A.
August 20, 2012
Not sure if this article is an appropriate place to ask this question, but I didn’t find an article on this subject directly. I would like to know how Vivian (and/or the readers) feel about ionized, alkalanized water. I got an IonPod from Healthy Habits. The ionized water has a ph of 8.5, the Britta filtered water I was using has a ph of 5.0, and my tap water has a ph of 7.0. I’ve read a couple of good articles online (elsewhere) about ionized water but also read one that says ionized water is “snake oil”. It was by a chemist who went into great scientific detail. Also, I am in my 60′s, and if my stomach is already not producing enough acid to correctly digest protein (and thus allow for B12 absorption), is it wise to somewhat neutralize the gastric juices with alkalanized water?
August 20, 2012
I like what you have to say about vitamins D and B-12. Many of us want to better understand the relationship between these vitamins and our body. You accomplished that very well in todays email.
Thank you
Earl
August 5, 2012
I take 10,ooo mg’s a day. Years ago, when I came down with shingles I started takeing 7,000 mg’s a day, and after about three days, the pain was gone! I shingles for about three weeks, but without the pain. A couple of tjmes over the years they tried to come back,but I took B=12 again, and it stopped it.
August 1, 2012
Im taking b12 now but thanks for reminding me.
Although I’m told it’s not that easily absorbed and often given to old people
by injection….
I am taking a supplement just the same.
Thanks again
All you advise is practical, drug free and based on common sense health.
July 18, 2012
Very good re vt.b12…….I take it regularly…..in addition to my daily vitamins.
Vivian
July 26, 2012
If you are over about 40 years old and you are taking B-12, make sure you take,not CYANOCOBALAMIN, which is not readily converted to METHYLCOBALAMIN after you’re in your early forties. Check into the assertion that CYANO implies it has CYANIDE in CYANOCOBALAMIN, which can be absorbed in the body when you are in your 20s and 30s because it is a small amount and your body can handle it, but- not so when you reach forty! Check it out!
Dr. Bolmarcich
June 23, 2012
Very interesting reading.Your caring for women’s health and your presentation here is showing the professional that you are..We need dedicated professionaly trained Dr’s like yourself to better this world we live in.
I say thank you.
June 23, 2012
Very interesting – will certainly look into it
Your book was very good bed reading – have now finished and are carrying it out to the best of my abilities – my current Doctor doesn’t have much faith in the book so I’m currently looking for a new Doctor
Will let you know how I go
June 17, 2012
I ordered your book and follow your Save Our Bones Program. I have been taking a Mega B-50 supplement that contains 50 mcg of B-12 for many years. Thanks for all the helpful advice!
Elfriede
June 6, 2012
Hi,Vivian thank you for your time,you keep sending lot’s of information about
the bone. Good job.And thanks again.
Lawrence.
May 14, 2012
VIVIAN, I would love to get your program right now , but there is a problem of money , even though it is reasonable . I’m on social security & funds are limited. I maybe able to get it in 2 months. Thank you for sticking with me. I’m in such pain you can’t believe. I’m taking tylenol 3 round the clock almost. CAn only sleep on my stomach not my side anymore.
May 4, 2012
I would appreciate to hear from you about ULTIMATE BONE SUPPORT
because it includes all vitamines ‘ minerals you refer to un your program but in addition there is strontium- it is not a medicine
the link is :
http://www.advancedbionutritionals.com/Products/Dr-Nan-Favorites/Ultimate-Bone-Support-ABBONE3.htm
awaiting to hear from you and thank you in advance
nice weekend
April 23, 2012
Vivian:
As I read yours articles and the book Save Our Bones Program, I noticed that in order to improve and maintain healthy bones and/get rid of osteoporosis you need to have to take care of many things. There are many supplements that are needed to buy and drink for a good healthy bones. I wondering if there is a comprehensive multivitamin product in the market that you may recommended because if not it is difficult for compliance with all the nutrients needed every day, especially for people who lives alone, impaired or busy schedules.
Thank you, I like your information very much.
April 9, 2012
Thank you .Ita.
April 9, 2012
Spelled regards wrong. Sorry about that.
April 9, 2012
I am 82 years old and take vitamin D, calcium and magnesium. Meat ,fish and yogurt are on my diet. My problems are related to wear and tear from playing football, basketball and running in track. Had 5 operations on my right knee including a replacement one on the 4th operation. It had to be revised after 3 years and before it was fixed I broke my right hip and it had to be replaced. Still able to walk and drive and my bone density seems to be satisfactory. Having some pain in my left knee, which was never operated on because I was not happy with the results from the right one, and some pain in my left hip at times. Any advice? Regareda Ron
April 2, 2012
Vivian –
I find it alarming that you only mention cyanocobalamin in your article, when clearly we need to be taking B-12 in the form of methylcobalamin.
Everyone should be aware that most vitamins contain the synthetic form of B-12 (cyanocobalamin) which is B-12 bound to a CYANIDE molecule (yes, the poison!)
Read mote here:
http://www.naturalnews.com/032766_cyanocobalamin_vitamin_B-12.html
April 4, 2012
I have been on methylcobalamin shots for 3 and a half years due to severe pernicious anemia causing me to go down to 82 pounds and was so weak, using a cane and thinking of wheelchair. Coincidently with starting the B12 treatment, I also started 1000 mg of calcium carbonate and 44,000 i.u. of D3 a day. My osteoporosis stopped getting worse and slightly improved. Still severe by the scan, but my condition is significantly better. Am 67 and milk-free for 35 years. Not a good thing to not get calcium supplements. Also tested 8 for my Vitamin D. The B12 level was like 38. Like others also had a diagnosis of fibromyalgia. Those symptoms improved tremendously with the supplements. Telling the drs no I will not take Forteo and no I don’t want the cyanocabalamin shots. I get the methylcobalamin from a compounding pharmacy and give myself the shots. My nutrition is so much better, have the energy to take care of myself better. You can spiral down but you can spiral up. Trust yourself and keep informed.
March 19, 2012
Dear Vivian,
If you want my opinion of B vitamins, I will be glad to share my thoughts.
First: doctors told me that there was a big medical research which showed negative effects of multivitamins. So I am trying to replace them with food and additional organic separate vitamins. I failed with algea Ca -
bad for my stomach. I decided to take CCM CA for better absorbtion though I doubt: maybe almond milk and orange juice (fortified) are better?
Wild salmon – good for D. Kasha, banana, Salmon, yellow squash – Mg
Etc. As for vit B then salmon and other is O’K. For some reason B2 should be supplemented and also Q10, K2 (per you), Cr, Z. So the diet are vegi, fruits, 1 egg (fish and egg = Se), salmon, kasha (banana+kasha..=Mg)
Thanks for barley grass or smth! I will add. Whey brings too much protein.
Flax seed bread is not acidic I think. Do you agree?
For exercise I think: jumping twice a day; tap dance – half an hour, power walking, squats different kinds, wearing wellness belt (8 ounces for me)
Thanks
Leonard
March 17, 2012
Vivian -
It is imperative that professionals such as yourself always stress that people only take vitamins (especially multivitamins) that are organic and whole food-based!
Synthetic ‘vitamins’ are not vitamins. One’s body recognizes them as foreign invaders. I consider them to be poisons. Most of them are manufactured by drug companies. You would never take them if you knew how and of what they are made.
It is unconscionable and immoral that so many doctors and others who market such synthetic atrocities call themselves ethical. And, if they do not know any better, they should not be in a business dealing with the health of fellow humans.
In discussions with many synthetic product companies, I have found that virtually all company representatives were totally ignorant of what I am presenting here.
And, I must also emphasize that every single one of my otherwise intelligent relatives, friends and associates were clueless about this deal over the years.
You should also always emphasize that virtually all organic, whole food vitamins lack the needed potassium and magnesium, elements crucial to one’s health. So everyone must also buy supplements of those two
elements.
The current situation in which these long-established facts are not disseminated religiously by the holistic and natural health community is beyond depressing.
Vivian, please join my crusade in elevating the consciousness of the masses in regards to this current state of affairs.
March 13, 2012
Hi Viv
I go straight to your item when open my E-mail as it is informative and of considerable value to my complaint and that of vitamin B-12 of no exception ,please carry-on, God bless you.
I share Connie requisition ’to recommend some multi – vitamin brand that include all minerals and vitamins that you recommend taking for optimal bone health.
Respects & appreciation
Yasin
March 13, 2012
Hi Viv.
I go staight away to your article when open my email as it comes informative and of cosiderable value.
And so it is with B-12 .please curry on for more.
AI ask you to recomend supplements & multi-vitamins all in one-As we find it difficult to remember each one.
yours
Yasin
March 9, 2012
Hi, If you are going to use Vitamin B12, Why use the Synthetic B12 made from cyanocobalamin ?
Why not use the natural B12 Methylcobalamin.
The cyanocobalamin is cheaper.
March 4, 2012
I know you don’t recommend dairy products for osteoporosis, but what about magnesium to help absorption? Also would you say Natural yoghurt, cottage cheese, or either Rice or Almond milk is advisable? We need one of these to even make a simple sort of mayonaise for salad! Please forward some answer here – thanks.
March 4, 2012
Hi Peggy – Magnesium is an important Foundation Supplement that I discuss in detail in the Save Our Bones Program, and yes, it is essential for absorption of calcium. Fermented dairy products such as plain, unsweetened yogurt or kefir are fine – I do not recommend other dairy products. And dairy alternatives such as almond, rice or coconut milk are just fine.
February 27, 2012
Ms. Vivian,
I have been taking vitamin b12 for a long time but about a year ago
my Dr. told me to stop taking it or maybe every few days. It was
causing my blood to become too thick. So what do I do. It just amazes
me that one Dr. will tell you one thing to take or do and the next Dr.
will say don’t take or do that. Example: One Dr. said to drink plenty
of water every day and another said he hadn’t had a glass of water in 30
years as we get water from the food we eat and that’s all our body needs.
So what is a person to do?
February 25, 2012
Thanks for all of your helpful information, Vivian. I am 92, past the age for studies, etc. I eat fish and yogurt, have cut out meat. Had scoliosis as a child and my posture is bad but I am here! Have had two B-12 shots; think they help and give me energy. Have no life-threatening problems….take no medications…..stopped Nexium when you recommended doing it. Thanks…keep up the great work!
February 22, 2012
I do take sublinqual B12.
Question: I have a small amount of calcium deposits in my heart. Is this the same type calcium taken as a supplement? I decided not to take calcium as I don’t want to create any more calcium deposits.
February 20, 2012
Dear Vivian,
I just found out today that I have osteoporosis; you can imagine my fear and anxiety. The nurse told me they would have to do some lab work before they can decide on the treatment. However, I do not have any insurance and I am not sure how am I going to pay for it. Finding your website is like a miracle that I cannot explain yet. I just ordered your program and cannot wait to get it so I can start. Vivian, I also wanted to know whether program could aid with hypertension.
Thanks you the hope.
C.M. Anderson
February 14, 2012
You are the greatest! Your information is very helpful. I have seldom taken any prescribed medications and am very thankful and grateful that I have not. However, I am on prednisone at present because of ITP and I want to get off it as soon as possible. The Dr. tells me I have to been weened off it very slowly. My platelets keep going down and then up a little but as long as they stay quite a ways below normal, the Dr. tells me I must stay on it. Isn’t there a natural herb that would be better for my body and bones? Other then the ITP I am in excellent health and intend to stay that way with your help. Love, blessings and peace, Pat
February 13, 2012
Very good information. My wife has some problem with bone loss and so my
interest. Keep up the good work as so much information and advice these days
is completely faulty and inaccurate.
February 27, 2012
Natural yogurt is good for bones?
February 27, 2012
Hi Maria, Yogurt and other fermented dairy products like kefir are acid neutral and contain beneficial bacterial cultures. Other than these fermented dairy products, I do not recommend using dairy, which is highly acidifying.
February 12, 2012
I found out many years ago that I needed to take my B vitamins. I don’t feel well unless I do. I make sure I get my B 12 because I know how important it is. I am 83 years old and do have some osteoporosis but I have never broken a bone. It pays to pay attention to your nutrition.
February 6, 2012
Hello Vivian:
You write about the need for Vit Bs for also a synergistic effect.
Would Brewer’s yeast (from the Beer making process and it is not the kind of yeast we would use for baking) (which is balanced and complete with all the B vitamins) be then not best, although it is some production to dissolve the powder and not too good tasting, either. But balanced.
Thanks. Karla
February 6, 2012
Hi Karla – I don’t recommend brewers yeast as a source of B vitamins. About 20 percent of the crude protein nitrogen in brewers yeast is in the form of purines which elevate blood levels of uric acid.
February 6, 2012
So what can you do if you have to take a proton pump inhibitor. Should you take a B12 supplement?
January 28, 2012
Vivian, thank you for the article.
I recently started using a B-12 Energy Patch (by Healthy Habits)…an external dietary supplement you place behind the ear on upper part of the neck. Product can be found online (check for best prices).
The patch contains B-12 (as methylcobalamin)and Folic Acid.
I’m enjoying the trans-dermal delivery system. I now have more peace of mind knowing I’m getting the B-12 my body needs.