41 Ways To Get B Vitamins From Alkalizing Foods - Save Our Bones

In the Osteoporosis Reversal Program I recommend that you get as many vitamins and minerals as possible from food sources. Vitamin B complex presents a unique challenge, because there are few alkalizing food sources that contain it.

So today, I give you a list of the alkalizing food sources for each one of the B complex vitamins. You’ll be surprised at the variety, and the preparation possibilities for most of them are almost endless.

B Vitamins are Vital for Bone Health

All of the B complex vitamins work in synergy with each other. They are included in the Osteoporosis Reversal Program’s list of Foundation Supplements because they are fundamental to the health and integrity of your bones.

Vitamin B1 (Thiamine)

This member of the B family aids in carbohydrate metabolism and plays a role in nervous system function, including direct benefits for the brain.

Alkalizing food sources include:

Vitamin B2 (Riboflavin)

Vitamin B2 promotes healthy skin, hair, and nails, and enhances the healing process by stimulating the production of red blood cells. It helps metabolize fats, carbohydrates, and proteins.

Alkalizing food sources include:

Vitamin B3 (Niacin)

B3 steps in to help release the energy from carbohydrates, fats, and proteins, and promotes healthy skin and nerve function.

Alkalizing food sources include:

  • Peas
  • Green beans
  • Lima beans
  • Dried apricots and peaches
  • Broccoli
  • Carrots
  • Tomatoes

Vitamin B5 (Pantothenic acid)

One of the lesser-known B vitamins, Vitamin B5 aids in metabolism by releasing energy from foods. B5 is also a component of coenzyme A (CoA0), which is involved in many crucial body processes including hormone synthesis.

Alkalizing food sources include:

Vitamin B6 (Pyridoxine)

This member of the “B family” is essential for proper protein metabolism and promotes a healthy nervous system.

Alkalizing food sources include:

Vitamin B9 (Folic acid)

Vitamin B9, like B5, acts as a coenzyme in conjunction with Vitamin B12 and Vitamin C. In synergy with these vitamins, B9 helps metabolize protein. In addition, B9 is vital for red blood cell formation and DNA synthesis, and plays a crucial role in cellular reproduction.

Alkalizing food sources include:

  • Asparagus
  • Kale
  • Collard greens
  • Spinach
  • Mustard greens
  • Mushrooms
  • Dates
  • Peas
  • Green beans
  • Beets
  • Parsnips

Vitamin B12 (Cobalamin)

This B vitamin is familiar to Save Our Bones readers, and for good reason. Deficiency in this vitamin can result in low bone density and increased fracture risk, particularly fractures of the hip, as shown in two studies from 20081 and 2004.2

Vitamin B12 metabolism is an exacting process that is prone to disruptions and blockages. In addition, with the exception of plain yogurt, there are no alkalizing food sources for this vitamin.

What This Means To You

As today’s article reveals, there are many alkalizing food sources that contain these crucial vitamins. Bone Appétit, the Save Our Bones cookbook, offers over 200 delicious, balanced recipes rich in Foundation Supplements, including B-complex vitamins. Based on nutrient-rich Foundation Foods (all of which are listed in the cookbook), Bone Appétit shows you how to easily incorporate bone-strengthening foods into your pH-balanced meals.

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40 comments. Leave Yours Now →
  1. Wallace

    Stress management is vital in the tech world. Knowing that Vitamin B5 aids in metabolism and energy release is valuable. Avocados and mushrooms being alkalizing options add a healthy twist. I’ve adjusted my diet and included a B complex supplement. Can you share more on how B vitamins contribute to overall well-being, particularly in high-pressure corporate environments, and whether supplements complement or substitute dietary sources?

  2. archna pant

    Hi Vivian, I go through your comments regularly and your suggestions are really valuable. However, I have a query. There are few recipes suggested in your diet plan which are not available everywhere. Further, what is the replacement of milk if someone is lactose intolerant. Kindly suggest. Regards

  3. Debra

    I read the comments regarding B12. Nutritional Yeast contains many B vitamins, including B12. The product is recommended to all vegetarians as a supplement to the B’s found in animal protein.

  4. Virginia Schrantz

    Having joined the SAVE program only three months ago, I am amazed how much I have learned (and continue to learn with your ongoing education) from this site! Every doctor needs to know about this wonderful program in order to help their patients make informed decisions!!! Thank you Vivian and the entire SAVE team for all you do to make my health better!

    • Vivian Goldschmidt, MA

      You’re very welcome, Virginia!

  5. Mimi Wrobel

    Thank you Vivian, for your tireless effort to educate us all toward better bones and health in general! After reading the above comment I wanted to add that a whole -foods, plant-based diet, which is the basis of Vivian’s recommended diet, is credited by many doctors with helping fight cancer. I recommend watching the documentary “Eating you Alive” for some very inspiring stories of healing based on diet.

    • Vivian Goldschmidt, MA

      Thanks for sharing this, Mimi! The documentary sounds really interesting 🙂

  6. Mario DSouza

    Hi Vivian Goldschmidt, MA
    Thank you for all your informative and inspiring articles.

    • Vivian Goldschmidt, MA

      You’re welcome, Mario!

  7. Keith Faulkner

    Thank you Vivian but I didn’t see a food source for vitamin B12

    • Vivian Goldschmidt, MA

      All the foods that contain Vitamin B12 are acidifying, Kevin. You can see that in Diane’s reply.

    • Diane

      Salmon, milk & dairy, eggs, trout, fortified cereal, tuna, trout, beef, sardines, clams, animal liver and kidneys.

  8. Georgina

    Thank yo Vivian for all your wonderful information. We do appreciate what you do for us.
    Kind regards

    • Vivian Goldschmidt, MA

      You’re very welcome!

  9. Dorothy Lonson

    What do you know about the drug: Alendronate Sodium and Chole-Calciferol?

    • Customer Support

      Dorothy, you can find a lot of information on both of these things by using the Search feature on the Save Our Bones site. Simply type the topic into the Search box at the top of the page, and his Enter. 🙂

  10. Marlene Hamilton

    I recommend your book to many friends!I am desperate to do this program correctly since I fractured T3 and also damaged T2 and T1 in a fall last November.

    I would appreciate your comment on the article “Strontium and Why Your Calcium Information is Wrong by Bel Marra Health?

    Also, I take 2 TrueOsteo at breakfast and 2 at supper. I hope that is not taking too much calcium.

    Could I add some concentrated lemon from the grocerystore to my distilled water (rather than slices of organic lemon?)

    Thank you so much for your help!!

    • Vivian Goldschmidt, MA

      Marlene, thank you for spreading the word about Save Our Bones!

      With TrueOsteo, you do take 4 capsules a day with meals (2 at one meal, 2 at another). So you’re right on the track!

      I recommend fresh lemon juice rather than lemon concentrate, because lemon juice begins to lose its nutritional value after a half an hour or so. 🙂

  11. Leslie (Ms. L. Carmel)

    Hi! Vivian,

    I Do Take B Vitamins, However I Will Have To Start Taking More Of The B12!

    Thank You VERY MUCH FOR SHARING Your Articles With Us. They Are Very Helpful!


    • Vivian Goldschmidt, MA

      You are most welcome, Leslie! 🙂

  12. Cherie

    Thanks Vivian! I look forward to your e-mails. I am a cancer survivor and can tell you that I have done alot of research into cancer. It is critical and proven that having an alkaline balance VS acidic in your body is important to fighting not only bone loss, but also cancer. Cancer cannot live in an alkaline environment and good oxygenation is also important. You saved me from the poison drugs the doctors prescribed for my osteopenia and helped me rid my body of cancer! Please keep up your wonderful work.

    • Vivian Goldschmidt, MA

      Thanks for your kind words and for sharing your story, Cherie! Stay healthy and strong!

  13. ita

    Thank you, Ita .

    • Vivian Goldschmidt, MA

      My pleasure!

  14. Gloria Josiah

    The comprehensive list of foods containing Vitamin B (complex) is sure appreciated. Does this mean I may not need the B supplement after all? Why are some foods in red? Are they alkaline as well? Thanks Vivian!

    • Vivian Goldschmidt, MA

      I still recommend a good B complex supplement, Gloria (or a multivitamin that includes them), because today’s foods just don’t have the nutritional value they once did. But eating plenty of B-rich foods means your body is getting a very bioavailable form of the vitamins, and the supplement you take is just that – a supplement to your diet! 🙂

      • joan

        I had blood tests done and my Doctor rang me and asked me if I was taking a B supplement I said yes she told me to stop taking it as I don’t need it.I do eat a lot of food that containe this supplement so the food must be working for me I have to say I would be nervous about taking both of them.

  15. Avis Mawson

    Thank you for your wonderful advice and information. It is really appreciated and put to good use.

    • Vivian Goldschmidt, MA

      You’re welcome, Avis!

  16. Diane

    I’ve asked about adding lemon instead of lime to the deodorant. I did not receive a reply. Is it possible to let me know before I waste the ingredients? Thanks

    • Vivian Goldschmidt, MA

      Hi Diane! I am sorry you missed my reply. Feel free to use lemon instead of lime; it’s a matter of preference. 🙂

  17. Michele

    I enjoy reading very bit of your program and I have been for years. I was wondering if a person had to take one of the bone thickening meds which one is least harmful. Thanks, michele

    • Vivian Goldschmidt, MA

      Michele, that’s a good question, and the answer is, they are all harmful! The notion of a bone-thickening drug is harmful in and of itself. The least harmful course of action is to adopt a healthy lifestyle that promotes bone density. 🙂

  18. Terry

    Thanks Vivian, it’s nice to see that so many of the good foods I already consume are on your list! It’s an affirmation to me that I’m doing a good job at following the Save Our Bones program. I needed that!!

    • Vivian Goldschmidt, MA

      I am so glad that this article encouraged and affirmed you, Terry! That always helps on one’s health journey. 🙂

  19. Olga Fernández

    Hi Vivían,

    Thank you for your support , every note you send us is so valuable in order to prevent and take care of our health.

    Olga O Fernandez.

    • Vivian Goldschmidt, MA

      You are most welcome, Olga!

  20. Robert

    I’m battling cancer and will begin to utilise your ‘Save our Bones’ advice. I’m hoping you can help me restore the shrinking bones and at the sinking time help me to add the weight I’ve lost over the last few years. If you have any programmes specifically for my particular need I would appreciate some guidance in the right direction so that I don’t waste time searching down the wrong alleys. I’m 73 and have lived with bowel cancer for about 5 years. Please help.

    • Vivian Goldschmidt, MA

      Robert, I am so sorry to hear about your cancer. It sounds like you are putting up a valiant fight, and I encourage you to keep it up!

      The Osteoporosis Reversal Program is designed to treat and manage osteoporosis without the use of drugs. It’s a unique nutritional, lifestyle, and exercise plan designed to naturally improve bone density and for strong and healthy bones.

      While many on the Program have experienced relief from a variety of health issues besides osteoporosis, I recommend that you discuss the program (and your other health concerns) with your oncologist and get his or her opinion. Hopefully, you have access to a naturally-minded specialist who can help you along your chosen path.

      I wish you a full and speedy recovery!

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