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.
Dear Vivian: Thanks for the info on Vitamin B12. I take a Super B Complex pill daily in addition to my multiple vitamin pill.
By the way, Vivian, I feel so much better, lost 7 lbs of blubber and now weigh what I should weigh, 115 Lbs. and have much more energy since following your acid/alkaline diet. I will have a bone density test in September. I bet I will show an improvement. Margie Shiffman
Thanks once again Vivian for helping all of us. I have only taken Vit B occasionally but will do as you suggest, which is to take a multi viatamin B and check the B12 level. It’s great to read all the comments as well and to feel part of a supportive community.
Love Pat
My mum has been on Fosamax and is new breaking 2 bones at a time .It is obviously not working. Now she on Fortoeo and Calcichew-D3Forte can she take multivitamin, b12 ,magnesuim,at the same time ,the Dr or specalist as not prescibed
Thanks for all the great info about osteoporosis and the article about vitamin B12. My B12 levels were always a little low, and I’ve been taking a supplement for years. It certainly helps to give our bodies what it most needs.
I have taken Fosamax as given by mny doctor for osteoporosis diagnosed by bone scan. That was 3 years ago. At my recent annual exam I told him I was not taking Fosamax anymore. He said okay. (I had received your book and was now following your suggestions.) He wanted to have another bone scan now in order to compare with one a year from now, when I was off Fosamax for a year and taking additional Calcium, Vitamen D, etc. The bone scan done now showed my bone density worse, so obviously the Fosamax was doing nothing helpful for me. I will see what the one a year from now will show. I do appreciate your staying in contact with me and sending this additional information on Vitamen B12. Here am I sending you lots of gentle hugs and kisses.
could a vitamin b deficency cause hives, I started taking a vitamin b complex
thank you
sandy cornejo
Thank you for all your research and the great articles. I feel better knowing the years of taking B12 supplements have been to my benefit. I will not stop that. You are helping so many. Thank you.
Vivian, I too am happy and encouraged by your articles. I’m not taking(nor have I ever taken) any drugs for Osteoporosis. I’m interested in the B-12 info, but like almost everyone else who answered you, I’m wondering if the 50 mcg in my multi-vitamin is enough? the 50 mcg is 833% of the daily value. Should I supplement with a larger dose?
Thank you.
Rolande
Hi Rolande,
The Recommended Dietary Allowance for B12 is 25 mcg.
Thank you Vivian for being so dedicated to helping those of us with osteoporosis to avoid taking those chemicals that hurt us so much. The B-12 information is just another bonus from you.
I have been taking b12 shots once a month
Hello from Bonnie Scotland Vivian :o)
Thank you so much for your article. I have been taking a Multivitamin tablet for some time now, it’s called … SANATOGEN A-Z GOLD…… complete multivitamins and minerals, but the only one that I don’t see mention are the PYRIDOXINE (B6) that you have mention in the article.
Does that mean that these tablets would have to be bought separately, and are not included in a multivitamin form?
have a nice day
Marysia
Thank you for your information Vivian – you are helping me considerably to take care of my bone health – so important.
Back to my Vit B complex – 🙂
Thank you for your continued concern, Vivian. I am 67 and have osteoporosis. My Dr stated that my spine is severe; could have a fracture at any time and end up bed ridden. She wanted me to take Forteo shots. After researching on the net, and reading many blogs about the Rx, I opted to contact http://www.gethealthyagain, and am on their supplements…which among other vitimins contains 30mcg a day of B12, 300mcg of Magnesium in an ionic liquid form. It’s $$$costly, but only a fraction of what Forteo would cost, and I don’t have the ‘bone pain’ that I had two months ago. Also, I am trying to keep my food intake more alkaline, than acidic. I really think that I am better.
Thanks again!!
Hi Vivian,
I look very forward to your articles concerning our bone health. B12 is so valuable to our bodies for many reasons. It is great to know the bones are one of the lucky recipients. I have been following your “Bone Health Revolution” lifestyle for only two months, and although it is much too early to see a difference in my bone density reading, I am noticing some other benefits already. My fingernails look like they did twenty years ago. My acid reflux has markedly diminished. My arthritis is no longer limiting my movement. And I am sleeping like a baby. If this is what an alkaline diet can do, then I am all for it. So keep those e-mails coming. I thank you so much for all the invaluable information. Great job!!! ” To our Bones!”……Marg
Hi Vivian,
I am very grateful for all updates received from you to help treating my osteopenia. I refuse to take the drugs and am trying my best to keep up with a natural treatment such as exercising regularly and taking all the right vitamins. I am doing a fast walking in the sun for at least 20 min 2 or 3 times a week. Also, I am going to try swimming this summer. Thanks again.
Hi Vivian,
I too am exited about your information on vitamin B12. My multi vitamin has
vitamin B12 6mcg (whatever that means),100% and my Bone-Up supplement has vitamin B12(as methylcobalamin)100mcg 1667%. Sounds like enough to me, but I don’t know. Should we be taking more B12 according to the severity of our osteoporosis? You may have already answered this question. I haven’t had time yet to read everything you have so kindly sent to me. I will continue reading and hopefully find my answer. Thank you so much for caring!!!
Sincerely,
Junette Argyle
Do you ever answer any of these questions that these women are asking?
Hello,
I will be talking to my Dr. about the importance of B12.Thank you for this information.
Cheers
Cathy
Thank you for the information on B12.
When reading comments from others on your website I realised what a good doctor I have. When I told him I wanted to stop Alendronic acid, he agreed and said “…it is a nasty drug..”
I am worried about root canal work I had done a few months ago too…I was taking Alendronic at the time. Despite reassurances from my dentist the gum around the crowned tooth is still sensitive. Any advice/reassurance would be greatly welcomed.
Thank you for all the information, it continues to enlighten me and others.
Fran.
Vivian,
In 1982 I had intestinal surgery because of adhesions. A couple of years after that my gastrointerologist indicated that I would need to start taking Vitamin B12 shots because the part of my small intestine where B12 is absorbed was missing. I’ve been taking Vitamin 12 by injection every three weeks since then.
I was diagnosed with osteoporosis in 1998.
Thanks Vivian. Very inormative reading other people’s comments as well as your advice. I have been taking one-a-day vitamins and ran to check and see if they contain B12 and they do. Good to know. Thanks goodness I haven’thad my doctor pushing drugs yet so I am sticking with trying to eat the right food and the vitamin supplements. I intend to keep doing that. Thanks fr all your help.
Hello Vivian: I received your book The Bone Health Revolution and so thankful I ordered it. I stopped taking Crestor a year ago and Actonel 5 months ago. My question is, after reading a comment regarding the importance of magnesium I would like to know if I should get a supplement as my daily vitamin has only 13% of daily need. Not sure which foods contain magnesium. Thank you.
Thanks for the info about B vitimins. I am not drinking milk any more since I bought your book but I am running a little scared. I wonder if I am getting enough calcium. One of my doctors wants me on Evista but I think I was having a side effect. (pain in lower leg) I have always loved milk and was drinking 2 or 3 glasses a day. I take calcium with vit. D every day. I loaned your book to my daughter inlaw who has RA and she hasn’t given it back yet. I may have to order another one. Thanks
Thanks, Vivian, for the info and keeping the conversation going. After reviewing the earlier messages, I am concerned about Susan’s message (Feb 19) to continue taking hormones. I took hormone replacement for many years after my hysterectomy at age 42, stopped for a few years after initial reports of increased cancer risk, but resumed again to help with osteopenia. After last test showed osteoporosis and I read that further studies on hormone replacement shows definite increased risk for breast cancer, I am phasing out the hormones now after recent scare (suspicious tissue) turned out to be okay. Back and forth we go trying to do the right thing.
Please comment on use of steroid cream (clobetasol) and association with osteoporosis diagnosis and effect of your treatment with contd use.
Thank you for giving us great helpful information
YOU HAVE WRITTEN A VERY WELL DOCUMENTED ARTICLE.
Thank you, Vivian, for sending it to me.
Thanks for sharing the article and all of the messages. I believe it would be so helpful for all people to spend 10 to 15 minutes in the sun every day. I think the sun on our skin would help build our bones very strong along with calcium and magnexium and phosporus. Years ago I worked for Armor Pharmiceutal and had a B12 product with ACTH which was liquid and acted fast. It was an injectible product. It was good for humans and animals both. Some of the medicine given to help build the bones like Actonel have serious side effects and confuse the doctors and the individuals so very much. After taking the medicine weekly their body declines they fall down are diebetic and just ruin their health and they and the doctors think they are doing the right thing and they just want to die. It is very sad. I just came back from seeing a family member who has been taking Actonel 35 mg with Calcium. I believe it has helped make her life miserable. The Doctor says that he can not do any thing more to help her but send Hospics nurses out daily to help her.
Thanks for the great information!
Vivian:
Cannot thank you enough for your article about B-12. I intend to print it out for my doctor.
vivian:
I did not know that vit. B12 would also help with keeping my bones in good shape. I have been taking vit.B Complex for some time as I have found that it helps my restless leg syndrome. I guess I am getting two benefits for the price of one.
Thank you for the newsletter. I read everyone. Yours truly, Vivian
Thanks for the info on vitamin B12. Am taking it. God Bless Claire
Vivian : Thankyou for your newsletters I find them very informative. I print them and put them together in a book format for personal use. I get my B vitamins from dark leafy greens, legumes, and fortified cereals. These are full of follic acid. Fish, eggs,meat, and dairy foods also have loads of vitamin B12.
Thank you for informing me about Metformin. I know some foods like spinach trap most of the calcium and keep your body from using it.( I think these calcium-rich foods also contain a natural compound called oxalate.) Other calcium misers include cranberries, rhubarb, and chard. Sweet potatoes and dried beans may leave you deprived of calcium as well! I heard that another calcium bandit is a form of phosphorus called phytate. It lurks in fibre-rich foods like nuts,grains,
raw beans, and some soy foods.Although phytates snare much less calcium than oxalates , they can still keep you from getting 100% of the calcium you expect.
Thank you again for the many letters of advice. ( Keep them coming !)
Hi Viv,
Thanx for the B-l2 info. I take 50 B complex and additional 500 mcg B-l2 sublingual. Is that too much? I’m 75 and have acid reflux because of blood pressure meds so I’m not sure how much I absorb. Next month I’m going for my yearly bone density test. I’ll let you know if I improved.
Thanks again for everything. Peace and blessings in your path. Maria
PS I had stopped Actonel because of awful neck pain that my doctor dismissed, but the pain stopped after a while. I had not gotten worse, hope I improved.
Vivian, thank you so much for the info on B12. How much is needed daily. I take Centrum Silver and it contains B12 25 mcg. Is this sufficient?
Ann Black
Hi Ann,
Yes, 25 mcg is the RDA.
I am glad to hear about vitamin B12. I started taking it last year for more energy. Since I am now off the actonel, I hope that this will help me have a good bone density, along with the calcium, vitamin D and minerals and the yogurt.
I take 100 mcg a day. I dont think it hurts and I hope it helps. The doctor says that as long as I eat a balanced diet also is necessary.
Thanks for the updates.
Marge
Vivian,
You have a lot of advocates including me. I stopped taking Fosamax recently. However, I want to do everything I can to maximize my chances for getting stronger bones. Thus, I sent you an email asking your opinion about adding vitamin k2 to the arsenal of good stuff. Haven’t heard back from you. Is there some way I can get an answer? Thanks.
Marilyn
Dear Vivian,
Thank you so much for your mail & other ladies comments & their blessings to you. You deserve them all. I know vit B-12 is very important to help our general health ,improve memory & as we are getting older we need to take b-12 in higher dose as it does not absorb well inlack of HCL. I took it on & off. I also take pepcid 10mgms atnight to stop burning. so I will take 1000 mcgms in the day time.
Thanks again. Would you please tell all the ladies about EZorb & tell them to read about it.Iappreciate your kindness in helping the humanity.
Love, Suseela
Patients with reflux disorder will have a defeciency of HCL, causing poor if none at all absorption of calcium. Additionally, the most absorbable form is calcium bicarbonate, not calcium carbonate which is a chalk compound. Taking Intrinsic Factor as a supplement will increase B12 uptake.
Continued use of antacids will blockcalcium uptake and cause calcium defeciencies.
Thanks, Vivian. The more information we can share the better off we will be. Thanks so much for all that you do. It’s helped me so much. By the way, in 2 months following starting the eating plan, I have lost 10 pounds. Exercising with the weights I hope will strengthen my bones.
Thank you very much for this added information, Vivian. I am printing it out to take next week when I go to my internist for a routine checkup and blood work. I appreciate the info/advice and look forward to any and all mail you send.
Thanks again for all your research and dedication, and for making so much information available to us! I also notified my gyn and rheumatologist that I’ve cancelled the appointment for the 3rd IV Boniva as a result of much reading (especially from your book) and because of digestive issues I believe are a result of or associated with it. (My primary doctor agreed!) I’m changing the multi vitamin and perhaps the calcium /magnesium capsules I take to use something more specifically geared to osteoporotic care. Also, I’m going to start adding strontium to my regimen. All this is with the approval and help of a highly qualified nutritionist (he’s on staff at a major teaching hospital in Philadelphia and has authored or co-authored a number of articles) that I’ve been seeing for a couple of month now.
Vivian,
The diabetes drug is Metformin–not metmorfin. Could you tell me your degree and credentials.
In the fourth paragraph you mention Cyanocobalamin as being Vit. B-12. My Internist is an M.D. and prefers using natural supplements to cure. She injects me with Methylcobalamin once a month. The advantage is that it doesn’t contain cyanide.
P.S. To Amy Anderson, Feb 13, 2009: I had IBS too. My Internist recommended using a good brand of yogert morning and evening. I no longer have IBS.
Thanks Viv for keeping us all so well informed,you are always very interesting and helpful.
Vivian,
Thank you for this information. You refer to the drug “Metmorfin” used to treat diabetes. I presume this is a typographic error. Do you mean Metformin?
Hi Phyllis,
Yes, it was a typo, and I corrected it.
Thanks for the heads up.
Thank you Vivian for all the valuable information you send me. I was recently diagnosed with osteoporosis of the spine and in the yellow for hips. I think it’s difficult sometimes as I have gastric reflux and take PPis Nexium, I have rheumatoid arthritis and take prednisolone,I have lupus and scleraderma(mild form) sjogrenns (dry eyes and mouth) I feel ill most days and in pain. The worst problem for me is the GERD as I don’t sleep well,my pillows are raised and I get stiff neck raising the bed is worse. Sometimes I feel I should go back to basics and start all over again. I wish I didn’t have this digestive system I think it’s been the culprit for all the other diseases.
Thanks again Vivian for all your help!
Rosemary p.S i’m 62
Dear Vivian,
Thank you for all your very informative emails. I enjoy reading them. I do take multivitamins its B-Complex Forte with Vitamin C & Zinc.
Thank you and always look forward to all your interesting information.
Millicent.
Thanks for your updates, Vivian. I took Fosamax for a couple of years, after first being diagnosed with osteopenia, and then osteoporosis. I switched to Boniva, and then read about the jaw bone necrosis. I told my doctor I didn’t want to take it any more, and advised my sister (who was also on Boniva) to stop, which she did. I take a multi-vitamin with B12, vitamin D, and magnesium, and 1500 mg of calcium citrate/day. I also walk 2 or 3 miles per day. My 89-year-old father’s doctor just decided to put him on Fosamax! I sent him some information and advised him to stop it. One question – my last B12 value was over 1200. I had been taking an extra B12 supplement, and my doctor advised me to stop it. Is it possible to get too much B12? Is it possible that it’s just floating around and not getting absorbed properly? I’ve been a vegan for a couple of years in an effort to control my cholesterol.
Hi Vivian.
Thanks for your new information, surly I am going to take B-12.Your advise is
always appreciated. God bless you.
Mona
Hi Vivian
Thank you for your information on B12. My doctor recently told me about IV Boniva (I am 54 and have osteopenia) but he told me to look it up on the Net before I decided whether to have it or not. Lucky I did as that is where I found you. I did try and take Fosamax but it upset me so much that I only took 2 tablets and threw them in the bin. When I decided against the Boniva my doctor sent me to an Endocronologist who also told me about B12 and got me started on it. I think I must be one of the lucky ones as both doctors gave me a choice on what medication I chose to take and both guided me in the direction of vitamins, exercise and healthy eating. I will no longer have bone mineral density tests and will keep on with the vitamins and exercise. I have told my doctor about you and he seemed very interested and I will take your book to him when I get it – however how do I do that from Australia? Thank you for all your emails which I look forward to receiving.
Kind regards
Val Stopford