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.
Very good. Glad to know it. I use to take a B12 shot for years. Now that I don’t take it, I have signs of bone loss. Thanks
Hi Vivan,thankyou for all yr emails and support very interesting article regarding b12.
kindest regards Stephen Griffin.
Hi, Thanks for the info about B12. However, when I was training in nutrition some years ago, I was taught that I is best to avoid the B12 preparation cyanocobalamin, particularly in certain eye conditions that require vitamin B12, and that hydroxycobalamin is the preferred supplemental form of B12. I look forward to your comments.
HI,
What is the difference between the two cobalamines? Because I thought I had heard the opposite regarding the two, and which one to take/avoid.I’ve been taking the sublingual cyanacobalamine for years. Can numbness of the feet and hands be a symptom of deficiency of the B’s? Very confusing…
Thanks!
Hello again Vivian…
Look forward to all of your emails…Am going out tomorrow and buy some yogurt…I also took your suggestion to be in the sun most every day for the vitamin D (for 15 minutes). I also wear wrap around sun glasses (doctor’s orders) as I have had cataract operations on both eyes. Good for you Vivian, I don’t like to take medicines either. I do take a tablespoon of Flax seed oil every morning, exercise, don’t drink or smoke ( or fool around) he he . Keep up the good work Vivian…we appreciate what you are doing for us. Am 78 and doing great…
For Omega 3, fish oil is better for us because we can’t manufacture the DHA it contains. Unfortunately, flaxseed oil, while nutritious, doesn’t supply this item.
Hi Vivian, I just received your book in the mail and I can’t wait to read it. I loved your E-mail on Vit B-12. I have been taking 100 mg of Vitamin B-complex for years. I’m happy to know that I’ve been doing the right thing. Looking forward to the next E-mail. Thanx,Gerri
I already take vitamin B12. I had RAI years ago which destroyed my thyroid gland and am on Levoxyl replacement hormone. One thing that really bothers me is that the thyroid gland produces
T4, T3, T2, T1 and calcitonin. As Levoxyl is T4 only, it would seem that my body is being deprived of the other elements which I would think is detrimental to my health. The medical profession seems to think that T4 is sufficient. What are your thoughts?
Ivan.
About the same problem; your thoughts, pls.
Levoxyl concerns and bone loss. taken for 55 plus years. Only 25 mcg dose.
Hi Vivian,
Yes your info once again is spot on. I take Menopace multivitamin and mineral supplement., and B12 is included. There is a spray on the market of B12 also and I was thinking of buying it also.
Thank you, Vivian – that is very interesting. Can I take a vit B complex as well as my multivitamin? Can you have too much vit B?
Best wishes,
Marion
Thank you for the information on the B12. I have trouble digesting meat, so I will take B complex daily.
Thanks for info about vitamin D. 1.25mg, once a week. Hoping for the best.
vitamin d3 is VERY important. My OBGYN had a d3 test done on me and I was low. But we must remember to take calicum PLUS. We need all the other ingredients, such as magnesium and calcium. I have osteopor.
I take Tri-Boron Plus which has calcium, Vit.D, magnesiun, boron and zinc. In articles that I have read,the Boron is neccesary for the calcium and D to work properly. Can you give me some info on this?
Very useful info. Thank you so much for all the info on healing bones naturally. I am already taking a vitamin B12 supplement and I’m happy to learn that it helps with bone building. I have also been taking vitamin D3. Thank you for all your hard work. Sue
B12 is also given by regular physicians to improve memory.
what are your thoughts?
Vivian,
Thank you so much for that informative article. I had no idea that Vitamin B -12 had any link to osteoporosis, I just thought it was beneficial primarily as an energy booster. You are truly wonderful to be sharing this invaluable information with women.
Vivian also recommends it for the other sex!!
Thank you Vivian…your hard work is so valuable in so many areas…and much appriciated!!! I will definitely watch the B12 in my diet. Keep up te great work!
Sherry
I found your very informative. For years I’ve taken brewer’s yeast.
Dear Vivian,
I bless the day I found your web site! Love your book and share your research with my friends.
After my 2nd DEXA scan my Doc wanted me to take Fosamax. I refused until I had a chance to research the medication. The office manager documented my refusal on my chart.
Thank you so much for reinforcement that my decision was correct.
Thanks Vivian for the information on vitamin B 12, I have been taking a multivitamin for a long time ,seggested by my doctor,it has all the b 12 items in it that you mentioned, but it also has a few things in it that I am not too sure about. Thanks a lot for the info.
Thank you for all your help, Vivian. Having decided to come off Fosamax and follow your advice instead, I’ve been putting off going back to the doctor. I’m taking AdCal D3 and want to take a multi-vitamin which includes magnesium and B12 but I don’t want to exceed safe levels of calcium and Vitamin D. Looks as though I shall have to pluck up courage and discuss it with the doctor as a priority now.
I really appreciate your indefatigable generosity in researching and sharing your findings with us all.
Nice to see comments from the UK. Like you Cathy I have decided to come off my medication but want to stay within safe limits when taking vitamin supplements. I have been having three monthly intravenous injections of Bonviva – the last one made me feel really ill for over a week. I wasn’t informed of the nasty side effects either, I was just told that if I broke an ankle or a wrist they could put them in plaster but if I broke my back they couldn’t do anything for me so that was enough to scare me into taking it. All the stuff I have read since agreeing to have it has really scared me. I have a hospital appointment later on this month and expect them to tell me there is nothing more they can do for me if I refuse their medication. That’s ok because I feel confident enough now to stick with Vivian’s plan instead.
GOOD FOR YOU!
Since I have cut back on meat, this is great information to have and add to my arsenal. Thanks for all you do for us.
Vivian. I received you book a couple of weeks ago and I’m reading it thoroughly. I always look forward to your emails, they have been so helpful
Thank you
Have found that “methylcobalamin” is the ACTIVE one of the cobalamins.
I found this article extremely interesting as I have never heard of a link between lack of B12 and Osteoporosis before. Because of a number of surgical operations I have had during the past 33 years for Inflamatory Bowel Disease, I can no longer absorb B12 and therefore have to have three-monthly injections of the Vitamin for the rest of my life, in order to prevent Pericious Anemia. I am now wondering if the previous lack of this vitamin has contributed to my Osteoporosis, though I feel sure the steroid treatment played a much greater role. Hopefully the B12 injections will help to prevent further deterioration.
I have taken b-complex for many years..50 mg of each. I am surprised that b12 is linked to osteoporosis. Should I take additional b12?
I have often wondered about B12 but still do not know alot about it. I had my B12 checked and apparently it was okay, but my question is would it still be advisable to take a supplement of B12. I take a multiple vitamin, vitamin D and magnesium, and calcium, but am not sure what else to take as supplements in conjunction with good diet. Thanks for all of your articles as they are a great help in fighting osteoporosis.
This is good news, since I have been taking a B12 supplement for over a year now. Sounds like I did something right for a change.
Vivian
I appreciate all the information you have given about Osteoporosis and all the wonderful drugs that we are to take to keep from having any fractures. I shredded my script for Foxamax. I have had two total knees and went through chemo for breast cancer. When I was getting treatment, I got shingles for the fourth time in my life. The second time I was given B-12 injections every few days as I remember and they dried up the shingles immediately. I have taken Super B complex for years and I can truly say that I never get the flu or a cold but did get cancer. I am very greatful for not being sick with a cold but I am a vitamin nut so I will continue to take them until my life is over. I am on Arimidex for five years and it depletes the calcium also from your bones. All we can do is the best for our bones. Thank you for the information and keep it coming.
Thanks for the info. I have been taking a super B-Complex for years and my B-12 pg/ml is at 450.
I am still having a few flare-ups from the once-a-month Boniva I took in April but overall I am feeling pretty good for 78.
I am so glad I found your web-site before I took any more drugs. My doctor didn’t give me dire warnings when I refused to take Boniva again or any other osteoporosis drug.
Thanks again for all the great info you are giving!
Vivian I am also so grateful for your articles and look forward to them. I so liked your article on B12 which i will purchase the B complex that i was on during the winter but will resume again.. keep up the great work keeping bones strong.
Thank you so much for all the information on healing bones naturally.I am already taking a vitamin B12 supplement and I’m glad to learn that it wil help in bone building.Also I dearly love red grapefruit so that was good news.I am not planning to take any medication so I’m trying very hard to do all i can to keep my bones as healthy as possible.I’m 85 years old and my bone density test was -2.5 for hip and -2.8 for spine.I’m very active and try to walk and exercise some everyday.I’m interested in what are the safest exercises I can do.
Took my 2nd dose of Boniva 2 days ago, and I feel so sick. Will not take it again. Can’t function. Couldn’t sleep. Have Osteo. Don’t know what to do. I’m 65.
Thanks for letting me share this.
Carol
Thank you Vivian – this is very useful. I am not taking any drugs and never have done, so it is very important to me to look for foods that contain minerals and vitamins my body needs.
I used to have pain in my left hip for long time (specially when sitting) and since I’ve started using Miso and eating Miso soup regularly, the pain have stopped! I know that dark barley Miso is a very good source of B complex, and it probably contains a good dosage of B12 too.
Great news, thank you for sharing.
Nina
Hello Vivian, thankyou for providing me with another way to keep my bones and consequently body as good as can be ,…. After 9 years of my doctors pressure to take “the actonels etc” ( I refuse for your good reasons) I am supported by your information and care , Best in Life to you and keep up the Fab work! Warm regards Lauren.
I was very interested to learn that a deficiency in B12 could cause numbness in extremities as I have had this for many years and no doctor has ever addressed it! I did get a new mouse pad for my computer which elevates and massages my right hand as I’m on the computer quite a bit and that does seem to help some, but I will also try taking an extra dose of B12 even though I do take a good multivitamin. I’ll let you know how that works. Thanks so much for the info, you are great! Gloria Megens
Thank you for sending this article. I will talk to my doctor about b-12 shots. How do I find out if my body is low on b-12
Thank you so much for all the info, Vivian, which I greatly appreciate!
You are so very kind. Wonder whether I should take only Vit. B12 or V Complex supplement, and at what dosage? Will taking B12 increase or raise one’s white and red blood cells?
Thanks again!
I was happy to hear that there is something else that can help me with bone loss. I will do almost anything to avoid taking the medication the doctor wants me to. Please keep the information coming.
It’s good to see more people are now thinking for themselves and not taking their doctor’s word as final. When I refused to take bisphosphonates my doctor told me I was at very high risk of fracture, and was not interested in my going the natural way of supplements, healthy eating, exercise etc. & simply dismissed my questions re. side effects of drugs. This told me a lot and I stuck to my guns. I believe the osteo will be less harmful than the poisons he wants me to put into my body. Am taking Calcichew, magnesium a multivitamin which includes B12 and a cod liver oil capsule. Good luck everyone and have faith in your own judgement (and Vivian)
Thank you for sharing your knowledge with everyone. We have found it so helpful and very much appreciated. Rather than take Boniva and whatever else the doctors prescribe…we are going the route of calcium, Vitamin D (50,000 units once week) Omega 3 and now will add a multivitamin that includes Vitamin B-12. Adrianne had a blood test for Vitamin D and the doctor found her very low in content. Keep up the good work and hope this finds you well.
Hi Vivian!
Thanks for all your help and information regarding Fosamax and related drugs prescribed for osteoporosis. I had a bone density test and was called by the office manager at my doctor’s office telling me I had 2.6 test results and she called in a prescription for Fosamax. I go back to the doctor this month and I am sure he will be upset that I have not taken any of the pills. After reading about the adverse effects you can have I will not take the pills. Thank you for all your good information. You helped me make my decision.
Barbara
Thanks, Vivian, for your information and for the opportunity to reply. I’ve recently learned from several un-related sources that taking both Vitamin D-3 and Vitamin B-12 in sublingual form is the best for absorption. Because I live in Canada, I am taking 3,000 to 4,000 IUs of D3 a day (Doctor’s orders — tests showed my D was practically non-existent. In the U.S., two brands of sublingual D-3 are Solaray and TwinLab, which is combined with Vit. K-3. They take about 7 to 10 minutes to dissolve under the tongue. (Latest blood test showed an enormous improvement in D level.) I have Osteopenia and Osteoporosis, but haven’t been tested in a couple of years. I’m 74, active, healthy (otherwise). A very wise old lady, age 93 or so who I met bopping around Portland, Oregon a couple of years ago, told me (when I asked about her agility and obvious “youth”) to Keep Moving!! So…I try!
I too have an elderly friend, she has just passed her 89th birthday and while she does have Macular Degeneration of the eyes, it sure doesn’t stop her from getting around. I have to find out if she takes lots of vitamins (I bet she does).
PS I’m 79 myself and it’s really hard keeping up with her!
Hi Vivian,
After I read your book in March, 2009 I called my doctor and told him that I wanted to stop taking the Fosamax+D and he said okay. I had been on it since 2006 as it was prescribed by another doctor. I was diagnosed with ostopenia, but he told me that I had osteoporosis and that if I fell my bones would break. That doctor never told me to take vitamins, let alone vitamin D or B-12. Other doctors have told me that I didn’t need to take vitamins as long as I ate a balanced diet.
I have shared your book with others who do not have internet and a few have also stopped taking Fosamax. Thank you for all the research you have put into it and your informative email.
My son told me that he is taking supplements made for his DNA and I wanted to know more about it. I sent my DNA in and now I’m taking supplements made according to mine. I don’t have to wonder if I’m taking too much or too little now. You can check my personal URL here: https://www.lifemapnutrition.com/k1mart
It makes the most sense to me and I just have to share it with you!
I am 65 years old. I have asthma and one of the drugs I take for it is theophylline, so I probably shouldn’t be eating grapefruit after reading your last article on red grapefruit. Thank you for that information.
Thank you!
These comments that I have just finished reading support my own concerns. I have been on Fozamax now for nearly a year. My bones ache most of the time,I have reflux, & I have never felt so old. (72yrs). I have always felt so well,walking every morning, now since a complete shoulder replacement in May,2008 & then breaking the other arm 3 mths later, I don’t seem to be able to get up & going. That was when my GP put me on the Fozamax plus. Will certainly try B group vitamins, & all your advice. Thanks
Pamela
I always like to receive your information on bone health. After reading your article, I checked the nutritional information on the bottle of my multi-vitamin and was glad to see that I am getting Vitamin B12. I am really trying hard to approach my bone density problems with diet/nutrition changes and not drugs. All the insights that you offer are greatly appreciated!
May 30, 2009
Thank you vivian for the information on the B vitamins. I was on Fosomax for 6 doses and had several problems with it. I decided to quit it and take my chances with osteoporosis (which I have) without taking anything but vitamins,minerals, etc. I will start on the B vitamins right away. Thanks again for all the information you send.
Doris
I am taking a blood pressure med that is a calcium blocker. Will this hurt the calcium intake I need for my bones???
Hi Carol – I also take a calcium blocker for my blood pressure. I mentioned my calcium tablets to my GP and asked the same question as you. He said that the two were not connected, and to take plenty of calcium.
SANDY
I do enjoy reading all the info from others and learn from them. Thank you for all the help you give us folks with bone problems.
I just read your email about B12–It is strange that you would write this indeed. A few months ago I was in Target Store and they had a large display of Vitiman B12. For some reason I felt that I should buy this just for my well being. Now I am reading this article you have sent me! I love your informationa dn look forward to receiving many many more.
Thanks, Carol Dryden
Dear Vivian: Thanks for your E-mails and great information concerning osteoporosis. I rigidly take calcium, vitamin D, a bone mineral, multiple vitamin etc. in other words just about everything I can. Your information is so helpful and I am just now reading your book. There is so much to learn about bones and I am so glad to have you behind the research. Appreciate it very much. Brenda Sande
I’m 69. About 15 years ago I was dxd with bad osteoporosis -3.8 T score. I was put on Fosamx for maybe 10 years and my scores got better and then a rheumatologist switched me to Actonel and I improved to Osteopenia which is where I probaby am today. My bone density tests every two years show a little improvement in spine. Some years the hip either doesn’t improve or it’s very minimal. My next test is due in July. I’m pretty sedentary, stopped riding my bike, all bad I know. I have a new Alterntive doctor and she just gave me a hormone test and found I was very low on all hormones except cortisol. Been on estrogen/progesterone patch for 15+ years (no dr. had ever suggested checking my hormone levels) and now this dr. is switching me to natural hormones + DHEA + Vitamin B-12 1000 mcg but in the Methylcobalamin form, and extra B-5 for adrenal stress. I have asthma too (probably why I don’t want to ride the bike)so the steroid inhaler might be affecting the hormones and also is not helping the osteoporosis. I take extra C, Calcium, Magnesium, Co-Q-10, Antioxidants, NAC and Synthroid .05 mg. Any help you provide, Vivian, I’m really grateful for. I believe that we all need much help when it comes to choosing the correct multivitamin/mineral formulations. I feel that many do not take high enough dosages & we may not be balanced in what we take. Also I’d like to know just how many separate pills/capsules/tablets we can take and have them be absorbed.
Thanks, Vivian!
Diana