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

In the Osteoporosis Reversal Program I recommended 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.

But there is one rich source of B12 that is often overlooked. You won’t find it in your grocery store aisle, because it’s not a “food” per se. But it is an edible plant, like so many healthy foods. It’s…

A Vitamin-Packed Algae Called Chlorella

Chlorella is a very simple life form, yet this alkalizing algae is rich in bone healthy nutrients. It’s also high in protein, vitamins and minerals, many of which are Foundation Supplements, including:

  • Vitamin A
  • Vitamins B1*, B2*, B6*, and B12*
  • Vitamin C*
  • Vitamin E
  • Magnesium*
  • Calcium*
  • Chlorophyll (helps alkalize the body)
  • Amino acids (the building blocks of protein)

*Foundation Supplement

In addition to packing in some amazing whole foods nutrients…

Chlorella Is a Potent Detoxifier

This is because chlorella binds to toxins – especially heavy metals – in the body. Therefore, it promotes liver health.

Ridding the body of toxins is key to bone health, as explained in OsteoCleanse™, the 7-Day Osteoporosis Drug Cleanse. OsteoCleanse™ “is designed to promote bone health in addition to protecting kidney and liver function and purging your body of stored toxins and acidifying drugs.”

In fact, I recommend doing this cleanse twice a year to keep your body balanced and alkalized. Chlorella can be a part of your regular, biannual detoxification as well as your daily supplement intake.

Where Can I Get Chlorella?

Chlorella supplements usually come in the form of a powder. The good news is that the calcium supplement TrueOsteo contains chlorella as part of its regular formula. So if you’re taking TrueOsteo, you don’t have to add another supplement to your regimen.

Because TrueOsteo is a plant-based formula, it does not carry the cardiovascular risk associated with inorganic calcium supplements. Additionally…

The Key to Effective Calcium Supplementation is Bioavailability

TrueOsteo is efficiently absorbed by the body. This is why 800mg per daily serving is sufficient; your body absorbs it so well that no more is necessary. This high rate of absorbability also makes TrueOsteo easier on your digestive system than any calcium supplement.

In addition to calcium, TrueOsteo contains the following vitamins and minerals, all of which are Foundation Supplements in the Osteoporosis Reversal Program:

  • Vitamin K
  • Silicon
  • Magnesium
  • Manganese
  • Boron
  • Vitamin D3

TrueOsteo also contains extracts from bone-healthy fruits and herbs like Ashwagandha, an herb that helps reduce cortisol levels in the body (cortisol is the “stress hormone,” and stress wreaks havoc on your bones). TrueOsteo offers Alma fruit extract, a rich source of Vitamin C, and cilantro leaf which works with the chlorella to bind to toxins and remove them from the body.

When you order TrueOsteo today, enter the coupon code SAVEOURBONES on the checkout page, and you’ll receive 20% off your order. This coupon is exclusive to the Save Our Bones community.

Exclusive 20% OFF TrueOsteo Coupon Code for Save Our Bones Readers!

Use coupon code: SAVEOURBONES at checkout to get 20% off your order!

Try TrueOsteo, the perfect calcium, now →

Click here to find out more about TrueOsteo and the special offer →

Till next time,


1 McClean, Robert R. “Plasma B Vitamins, Homocysteine, and Their Relation with Bone Loss and Hip Fracture in Elderly Men and Women.” J Clin Endocrinol Metab. 2008 June; 93(6): 2206–2212. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2435634/
2 Stone, KL, et al. “Low serum vitamin B-12 levels are associated with increased hip bone loss in older women: a prospective study.” J Clin Endocrinol Metab 2004 Mar; 89(3) :1217-21. Web. https://www.unboundmedicine.com/evidence/ub/citation/15001613/Low_serum_vitamin_B_12_levels_are_associated_with_increased_hip_bone_loss_in_older_women:_a_prospective_study_

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Comments on this article are closed.

  1. Georgina

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

    • Enrique Perez

      Vivian does not have enough formation to criticize the FDA, she is a diet counselor, she is not a physician. She is promoting her Items.

  2. Diana S

    I have used TrueOsteo since learning about it from your site. When I went to reorder, I learned that they no longer ship to Canada. I expressed my disappointment to the Call Centre staff, but now must find an alternate product. I welcome your recommendations. Thanks.

  3. 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. 🙂

  4. Rosetta

    I am not getting all my email. I`m working on it. I get just part of my mail. I`m keeping this one so I can refer back to it. Keep sending maybe it will go thru. Thank you

  5. Rosetta

    I haven`t received any new information lately I checked my spam and it wasn`t in there. I hope you are okay.

    • Vivian Goldschmidt, MA

      All is well, Rosetta! I’m not sure why you stopped receiving the emails; it’s possible that you clicked on the “unsubscribe” link in one of the emails by mistake – that’s easy to do.

      To make sure you start receiving information again, just sign up at this link:


      I’m glad you’re part of the Save Our Bones community!

  6. 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. 🙂

  7. bobby tc chan

    after reading your recommendation on “TrueOsteo” i was so excited but unfortunately it could’nt be shipped to me in China or Malaysia. Please advice and see whether u can help me to send them to Hongkong?

  8. Carolann

    I would buy the supplement you suggest (have your book)however after adding p&p to UK plus import duty – the cost is prohibitive especially as a large proportion of the people needing these supplements are possibly pensioners – me for one!

  9. 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! 🙂

  10. Janet

    I have been taking true osteo for the past 4 months & look forward to my next dexa scan. I was interested to find out if any body on true osteo has had an improvement in there bone density.

  11. 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.

  12. Ruth Luka

    Hi Vivian,

    Do you happen to know if True Osteo, or similar, is available in the UK. Only A few times I have ordered supplements from the USA I had to pay not only a considerable amount of postage , but also a lot of tax which made the supplement very expensive.

    Thank you
    Ruth Luka

    • Catherine Boxall

      Hi Ruth, I to live in England and would like to order True Osteo, I wondered about the tax you have just confirmed my fear of the extra cost, how much extra did you have to pay? I don’t think you can buy it hear yet, probably it would need a good consumer base before someone was making a profit. many thanks for your info cath

  13. ita

    Thank you, Ita .

  14. doreen ramm


  15. 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.

  16. shula

    Dear Vivian

    What about Raw Calcium, also made of Algae. Is this a good Calcium supplement?


  17. Avis Mawson

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

  18. Ava Perigault Monte

    Hi Vivian,

    You are really doing a very good job. Both my mother and I have been diagnosed with osteoporosis. Every week we learn something else from your letters we are receiving. But today something bad happened. We are living in the year 2013. Still you do not know about the world we live in. Never heard of Europe. Never of Africa and least of all never of the Caribbean. I really think you need more help. I want to make use of your good offer TrueOsteo but I can’t because of your discrimination excluding us from the possibility. Osteoporosis is something world wide. Not only in those countries. Do your utmost to fix that problem a.s.a.p. and let me also be part of those specials. I DO hope you understand.


  19. 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. 🙂

  20. Ilene

    I am wondering about switching from the Save Our Bones multi vitamin that comes with your program to the Truosteo you are offering here. What is the difference?

  21. Andrea McMurtrie

    I’m wondering if the polution from the ocean, especially the radiation from Japan, has been concidered with taking TrueOsteo. Please comment about this. I’m really concerned about it.

  22. Linda

    I’m confused. I am currently taking AlgaeCal and I look forward to good results from my next dexa scan. So, are TrueOsteo and. AlgaeCal one and the same? Both products are promoted in the same article, so I’m a little confused. Please clarify.

    Thank you,

    • Vivian Goldschmidt, MA

      Linda, AlgaeCal is in the TrueOsteo supplement. 🙂 I understand how that can be confusing!

  23. vaidyanathan


    Chewing betel leaf with a smear of lime and arecanut added is a very good source of bio-calcium which can be readily absorbed by the body.This practice
    is prevalent in India., but unfortunately tobacco was added to this to give a kick and this combination killed the very purpose of intake of betel leaf


  24. 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. 🙂

  25. 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 post encouraged and affirmed you, Terry! That always helps on one’s health journey. 🙂

  26. 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!

  27. 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!

  28. Roberta

    What do you think about phytates?

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