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 Osteoporosis Reversal 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.
Wish I had found this before I took fosamax mess up my kidneys.
Pernicious anemia is caused by lack of a factor in the gut. If you have pernicious anemia your gut will not absorb b12. This is treated by monthly b12 injections because taking oral supplements is pretty useless if your gut doesn’t absorb it. It is an auto immune disorder and runs in families. Hence my grandmother and mother had it and now I have it. It generally appears as we age and is more prevalent in women. Believe me I have studied this and lived with it. I have tried oral supplements. Doesn’t work for me. You may also tend to have other autoimmune diseases. I also have osteoporosis which is most often found in thin white women. To be properly diagnosed have your cobalamin levels done. If you have pernicious anemia you will experience exhaustion beyond explaining. This isn’t just an oh I’m a little tired I’ll take vitamin b12 orally and be cured. There is no cure.
Thanks for the detailed and excellent information.
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
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?
Anxious to learn from these questions and answers. Enjoy your site.
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..
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
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.
Anxious to learn from these questions and answers. Enjoy your site.
Rather interesting article and will be discussing it with my Doctor!
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.
Hello Vivian, I am enjoying your e-mails and find them very helpful. I also own your book: Osteoporosis Reversal 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.
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
Thanking you for all your good work and the e mail tips which are very useful. Best wishes from England
Dear Vivian
Thanks for the education.I am now able to take better care of my bone health.
Claudia
Looking forward to learning from your comments. Thank you.
Dear Vivian,
Thank you for your time and for sending us a lot of information.
Eleni
You do not mention Greek /Greek style yoghurt. In what quantity should this be consumed to be of benefit with respect to B12?
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
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.
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.
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?
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