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). 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 cyanocobalamin- 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 good news is that 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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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.
January 23, 2012
Thank you Vivian for all your information. Can you recommend a good brand of multivitamin that has all the right levels of B vitamins in it.
Have you heard of the vitamins from the company Algaecal called The Kitchen Sink? Do you recommend them ?
January 16, 2012
Hello Vivian
Thank you for all of the emails regarding vitamins and minerals that we need to keep our bones strong. I’m currently taking a multi-vitamin for women 50 and older. Although this vitamin seems to have all of the vitamins & minerals that you suggest in your articles, it does fall short of your recommended doseage in most cases. I’m not sure I want to be taking 4 or 5 supplements daily in order to make up the shortfall. In addition,I take CO Q10 and flaxseed oil capsules. Should I continue on this path or just stick to the multi-vitamin? Also, what are your thoughts on Strontium? I believe this is a fairly new supplement in the fight against Osteoporosis.
January 11, 2012
Thankyou Vivian i didnt know about vitamin B12 ,I dont know what my levels are,would i need a blood test ? or could i just start taking one a day? many thanks for all your help Cheryl
January 12, 2012
Hi Cheryl – Unless you’re taking a drug that interferes with B12 absorption (such as those I mentioned in the article), you should be fine as long as you’re taking a multi-vitamin that includes B12.
December 2, 2011
Sublingual B-12 is great I take it everyday. I am happy to know it is good for your bones. Thanks Vivian for the info.
December 11, 2011
In 2005, one ovary, the appendix, a cyst, endometriosis tissues, and part of my colon was remove. As the result of removing this portion of my colon, I was told that my body would never produce B-12 again. So I currently take B-12 injections. In 2007 I had my first bone density scan, which showed that I was osteopenia. Every annual scan since then, has shown decreasing bone mass. I attempted the drugs but had a bad experience and prefer to treat this condition wholistically. There has to be some healthier alternatives.
November 16, 2011
Thank you Vivian for the sharing of your constant research. I am enjoying some of the benefits of the saveourbones programme after only 1 month.
November 13, 2011
No recommended level of B12 was stated in your article on Low Levels of Vitamin B12 Linked to Osteoporosis. That info with your recommendation would be helpful.
November 13, 2011
You article “Low Levels of Vitamin B12 Linked to Osteoporosis” failed to state a recommended daily amount of B12. That would be helpful information from you.
November 14, 2011
The RDA for B12 is 2.4 mcg, David.
November 11, 2011
Is it easy to get a test to find out one’s level of Vit B12?
As always, none of this is straightforward, The level of B12 partly depends on the correct level of Hydrochloric Acid (HCL). Yet HCL itself, if too high, reduces calcium absorption. I am currently trying to get hold of test papers to find out my HCL level but they don’t sell them in the chemist shops in the UK. Oh, if only it were more simple!
October 19, 2011
Just heard about Hydroxaden 2.5 a B12 spray to spray in the mouth as the best way instead of a pill to maintain B12 in the body. Have you any info?
October 3, 2011
I take Andrew Lessman’s B-12-300 from Pro Cap Labs. He makes his own. This is a protected form of the vitamin in the bottle and its contents are only released in the small intestine where it can be asborbed. Pro Cap Labs, 430 Parkson Road, Henderson, Neveda Call to order 1-800-944-9999 or for questions and answers about this product call 1-800-808-7311. His products are excellent and he takes what he makes. He has been making his vitamins for 30 + yrs. now.
October 3, 2011
By the way I switched to a B12 vitamin along with the regular B complex that I always take. I mix almond milk with my oatmeal and also with the Whey powder protein drink as well. I think all of this has helped me a lot.
October 3, 2011
Genentech which makes Boniva has put out a rather interesting statement in Ocotber magazines stating they are making an important correction regarding Boniva for women with postmenopausal osteoporosis.
The FDA has found there is not enough evidence to support the statement “After one year on Boniva 9 out of 10 women stopped and reversed their bone loss.” This is not true and not a cure for for postmenopausal osteoporosis. It only increases bone mass. It helps reduce the chance of having a spinal fracture (break). It is not known how long Boniva works for in the treatment and prevention of osteoporosis. This is what was published.
I recently had a bone scan, after my doctor bugged me into getting one as the last one several years ago was not good. she was sure she was going to recommend some of this awful medication for me. When I went for the follow up visit determine to keep saying no to that medication she never even brought it up. She was a cholesterol jag that day. The medical profession will scare you to death saying if you break a hip you will die two years later and on and on. They believe this is a true disease. I have no patience with the medical profession anymore. They serve a purpose in a true medical emergency. They do not have the right to manage every aspect of our personal lives.
September 26, 2011
I have your book but I don’t know how to construct meals in the 80–20% that you suggest.
I’ve written this to you many times but never get an answer.
What Ineed is instructions on how to put together such meals.
The book is not doing me any good without further instructions.
September 25, 2011
I never thought to much about bone loss until now. Here I am 70 with M.S. and some of the medication causes bone loss.
December 31, 2011
Here is a link about a woman who cured herself of MS. I hope this helps.
http://www.youtube.com/watch?v=KLjgBLwH3Wc&feature=share
September 19, 2011
I am ready to start the healing process of my Bones after being told that I have osteoporosis and I don’t want to use either Fosamax or Actenol.
I will now try some of your suggestions like Vitamin B-12, Almond Milk, grape fruit and the new exercise, although I walk everyday. I am already starting to sleep with my window open which I never did. As I find new things as I read the Hand Book I am willing to do what every it takes without these drugs. I only took 1 pill of Fosamax and it caused my Jaw to hurt for 5 days. My doctor was not happy that I did not want to take any more
September 16, 2011
i have osteo and isince march have shrunk 3 inces from 4.11 to 4.8. i ordered strontium as an alternative to osteo drugs.has anyone had god results from this? my doc also mentioed soy protein. i dont want to be the incedible srinking woman. suggestions?
September 15, 2011
Your free e-book and continued articles that deals with osteoporosis are gems initself. They show how consumate you are in helping people with their problems of osteoporosis and give us an opportunuty to know more about it and how to prevent and heal ourselves.Save Our Bones is indeed a book that we haven to have. My God bless you! Keep the good work.
August 10, 2011
Please help! I am 12 years old and my b12 is low the docter said. They are starting me on injections. My b12 is 115 its a gene i got from my mom who had it to. She got the injections but she had a reaction that she got worse instead of better.. She felt weak more n more tired.. I just got my first injection earlier today and now i feel tired and when i do small things like picking up clothes my heart starts beating really fast as if i was doing alott of work. Am i having a reaction?? Is the tiredness just because i woke up at 6am?
August 1, 2011
Thank you Vivian very informative and i love that you mention and give details on the studies. My husband gives me a hard time when studies are not specific. Also would you add birth control to the list of medicine that depletes vitamin B12? And should people who already have vitamin b12 deficiencies go on birth control?
Take care!
July 25, 2011
I have pernicious anemia( I do not have the intrinsic factor to draw the B-12 from food or supplement) so I know the importance of B-12. The food I eat that contains B-12 does not even work in my case. All the other nutrients have to be present for my injection to work. They are just as important since B-12 does not work unless you have iron, folic acid potassium,etc. stated in her article. So people do your home work so you can get the benefits from all nutrition not just one supplement.
July 25, 2011
Please comment on the best way to take vitamin B-12 if a person is deficient. I have heard that taking a B-12 tablet is not as efficacious as a B-12 shot or sublingual B-12 if you are elderly.
September 26, 2011
YOU CAN ORDER B-12 PATCHS ONLINE AT MACOLA WEBSITE – THESE ARE FLESH COLOUR
July 25, 2011
Sublingual B12 is generally quite well-absorbed, Virginia. B12 injections are only necessary in cases of extreme deficiency.
July 20, 2011
What brand has these all these vitamins?
July 19, 2011
I have a question. An educated health expert
told me about Vit B12 cream. What do you know about this? And is it effective?
July 19, 2011
What about taking Vit B 12 sublingually? (I don’t think I spelled that right) But I have heard that that is the only way that it can be digested. Putting it under your tongue. Especially if you are over 50. What is the truth
about Vit B 12?
July 17, 2011
This is wonderful news! Thank you!
July 17, 2011
I have Parkinsons, polar motor neuropathy.
I have been taking B-12 under the tongue, for over 2 years. 2 x a day 5000units. This keeps me calm and my tremor down a lot…..
When i get extra stress, i take extra.
ruth
July 11, 2011
What happens if you have too much vitamin B12 in your body? what is the link then between
vitamin B12 and osteoporosis?
July 26, 2011
wonderful and so useful info,thanks alot.
July 17, 2011
There is no known overdose level of B-12. There are also no known bad side effects. Good side effects happen for those who are significantly deficient. These may include an energy boost shortly after use or a cessation/reduction of recurrent, multiple canker sores not caused by stress, trigger foods or poor oral hygiene.
July 11, 2011
I appreciate your articals , even tho I have purchased your SAVE Your BONES PROGRAM. & working on that. Thank you for your hard work.
July 7, 2011
thank you very much for all your great advice.I am following it all .Ita.
July 4, 2011
I am doing fine now since I got your book “Save
our bones” I am taking the b12 vitimins, and
doing the one and two step jump exercises. plus
proper food combineing. Thanks Viv. for all your help. I have stopped taking the biphosphoneates Actonel. I’m 90 plus years old
and at the moment feeling good
Yours as always
D.J.Ross.
June 30, 2011
Dear Vivian,
In reading the article and all of the comments, I did not notice any information regarding there being two forms of Vitamin B-12. One is cyanocobalamin and the other is methylcobalamin. The one attached to cyanide is usually the most prevalent in products as it is cheaper. However, I understand that cyanocobalamin must be broken down to get rid of the cyanide before it can be used by the body. This takes methyl groups from the system but the methyl groups are needed by other processes for health. Methylcobalamin does not have to be separated from anything so it is more bio-available.
I read about this sometime ago and switched to methylcobalamin; regretfully, I don’t remember from which publication I read it. I think that you could use your considerable research skills to look into this and let your readers and followers of the Save Our Bones program what you think of this.
Thanks for all of the help you have given to those who have osteoporosis and those who don’t want to get it.
July 17, 2011
There are also another forms of B-12. Hydroxocobalamin is also bioavailable & so doesn’t have to be broken down either. Many people who get B-12 injections at their doctor’s office receive this type. It has recently become available to the public in a sublingual as well. (This is the form I take to bypass the whole intrinsic factor (IF) deal. Mine includes adenosylcobalamin as well).
From what I understand, the methylcobalamin form specifically helps those suffering from Alzheimer’s.
June 27, 2011
Hi Vivian,
Very interesting article on B12, I also take daily 5ml of hydrochloric acid in water every morning, can you tell us more about hydrochloric acid.
Thanks Beryl
June 6, 2011
I am surprised that you do not mention magnesium as it is needed for calcium absorption.
Would appreciate your comment on this.
Otherwise,good info.
June 3, 2011
I have been taking Vitimin B12 for a long time, but i did not know it was good for our bones.Thank you for the article.
June 2, 2011
what can say about Fosvance?
May 30, 2011
I have been prescribing vitamins and minerals plus herbs and special diets for my patients since 1960 with the attitude of an ounce of prevention is worth a pound of cure. It worked and I have continued to try new ways for better care. As to the article on B-12, I have found that the absorption of B-12 is more efficient when using the liquid form followed by 800 mcg. of folic acid;
May 17, 2011
Hi Vivian:
Can you recommend some multi-vitamin brands that include all the minerals and vitamins that you recommend taking for optimal bone health? I am having trouble finding ones that do that. I already take AlgaeCal. Thanks!
May 16, 2011
I have recently read that, especially for older people who cannot absorb Vitamin B12 so easily, it is better to take it in liquid form and take the dose by placing and holding it under your tongue for several seconds before swallowing. Thus, as I understand it, the vitamin passes straight into your blood stream. Is this correct?
May 29, 2011
Hi Liz,
Yes, that is quite an efficient way. The most efficient way is by injection, but that’s only recommended in extreme B12 deficiencies.
July 19, 2011
what do u consider extreme 249? 200? or lower?
April 7, 2011
Can you recomment some multi-vitamin brands that include all the minerals and vitamins that you recommend taking for optimal bone health? I am having trouble find ones that do that. Thanks!
June 26, 2011
I also would like for you to send information on multi-vitamin brands that include minerals and vitamins you recommend for our bone health.
I liked this article on B12.
Thanks
April 6, 2011
this i really hope will help me, and others like me. i am waitting for my email from vivian now, i am not surprised at the results that were found, yes no lie they do strenghten the bones, but do not feed the bone for the inner strenght.truely make so much sense. thank you vivian very much. and i am looking forward to the book
April 4, 2011
VIVEAN, I enjoyed the article , but i take nexium, i also take b12 and oyster shell calcium , but i got out of bed in jan. and my leg did not hold me up and i fell and broke my foot. I also have problems with my lower legs and feet cramping and feeling numb.
April 4, 2011
I love all your articles.
April 4, 2011
Very informative; indicated ehy I really need B Vitamins, which I take regularly.Tthanks.
March 17, 2011
I take B12 vitamin Complex sometimes for stress. I decided to give my husband the Vitamin daily but forgot myself. So I think your article about Vitamin B 12 tells us all to take them from age 50 on. I feel so much better now. My chiropractor told me to take them. He was so right. Thanks for why it is so important.
February 28, 2011
I already take b-12 along with calcium, magnesium, D3, and K2. But I have GERD and take Ranitidine HCL. How do I get rid of the GERD so my vitamins can work better? Thanks for your help. Since reading your book and articles I broke my pelvis (a week before your book and great info) and six weeks later it was healed. Sticking with your program and telling everyone I know!!
July 25, 2011
I had terrible GERD but decided not to take the drugs. Instead I use probiotics and enzyme tablets before each of my meals. Think about the food that may trigger it and remove it from your diet. Your body does not like that food/drink.Also if you take vinegar water a few times a day it keeps you more alkaline. This will help you tremendously. Everyone’s body like to be in the alkaline state instead of being too acidic. Hope this helps you get started to a better place for your health.
February 20, 2011
A very informative article, thank you, Vivian.
I do take B-complex from time to time but one thing escaped me – if I stick to plain yogurt, instead of synthetic vitamins, isn’t it better (I understand that dairy products are more difficult to absorb after a certain age, but what about artificial vitamins ?) How can I be sure of their better effect? I would appreciate your advice
Thanks again, Margarita
January 14, 2011
You are perfectely right as an MD , trained in my youth in gastroenterology ,years ago, we noticed that cianococobalamide helped mainlybthe men to avoid osteporosis
Daniele aronrosa
January 13, 2011
Thank you Vivian
Great information.
January 11, 2011
Hi Vivian
Keep up the good work.
Read about egg shells soaked with fresh lemon juice for 6 hours provides calcium citrate. I eat Omega 3 eggs fed with seaweed. I did it for a few days and felt relief in my lower back. I am not sure if this can be absorbed by the body. I read about it in a research carried out in Holland that it is beneficial. What is your take?
Regards
Marjorie