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.
Thank you for all the info.I just had a bone scan done and the doctor said my bones are strong.I take a multi vitiam and b complete everyday so i guess that helps.However i was just got my results for fibormyalia and said i have it and to try lyrica well i had bad reactiion to it so he told me to try cymbalta i haven’t tried it yet.I’m on a lot of med’s for different thing’s and i’m afraid to try different med’s because i always seem to have a bad reaction to them.what is your input on this.
Dear Viv,
What is the difference between vitamin B12 and B complex? Thanks,
Glenda
Hi Glenda,
B12 is part of the B-complex.
Dear Vivian,
Thank you for your information on B12. I heard pros and cons. I am going to start taking them again.
Talk to you soon.
Sincerely,
Glenda
I love the updates by e-mail. I’m a nurse and have fowarded your information to many co-workers and friends. We have all been amazed by the more naturak approach to reversing osteoporosis. We are “at that age” when the MD’s want to put us all on meds! Thanks, Pat
Hi Pat,
Keep up the great work!
Hi Dr Vivian,
I was always under the impression that B vitamins gave one a tremendous apetite, and so… much gain of weight as a result. I am a pesca vegeterian but I am careful as to what I consume. Yes, I do have osteo porosis. I am reading a lot of diverse information so that i can get a good picture of my choices in medication many of which I have tried but quickly discontinued much to the chagrin of my Doctor. Now I am about to face a new perscription which entails the spine therapy one which I know that I will also not do.
I have decided to do the Holistic thing and se how I do with that. You have greatly encouraged me in this regard and I thank you lots for your help.
Most sincerely,
-Dee
what dosage of Vit B-12 is recommended? I’ve seen from 100 mg up to over 1,000 mg pills. Also, did I read that you also recommend taking a B complex supplement as well?
thanks for the info on vit b12. I take strotium for my bones, can you please let me know what side effects you have found on that. it has worked for me after 6 mo. the name of the product is algaecal pluss..
I have read most of the book and is taking Vitamin B-12 1000mg lozenge.Would that be too much.
Vivan, I also take Levothyroxin for low thyroid and take a simvastatin for high cholesterol. Are these drugs going to make it harder to improve my bone density? Should I stop taking them? I am following your 80-20 guidelines and taking all the vitamins you surgested,also doing weight bearing excerise three times a week. What are your thoughts on this? Carol R.
Hi Carol,
All drugs (which ultimately are chemicals) acidify the body and thus contribute to bone loss.
I have been advised by several people, including GP’s, that taking any kind of statins is a “course for life” and that a huge percentage of people who stop taking them have serious and terminal consequences. I would advise very strongly seeking medical advice before stopping taking any form of statin. I have been offered statins to control my cholesterol many times and have so far refused on the basis that I do not want to be tied to a drug for life if I can avoid it!
I do not have any problems with my bones and thanks to you I probably never will. Thank you for keeping us informed.
I take vitamin B12 sublingually every day to avoid the intrinsic factor problem. I read as many comments as I could to see if anyone brought that up and I couldn’t find that comment. I think it is important for older people to realize that B12 is best ingested under the tongue.
Thanks Again!
do I need a prescription for the bilingual B12 or can I buy it from a health food store?
Sublingual that is.
WHAT ABOUT 2000 IU VITAMIN D a day for bones?
(most Americans are deficinet)
see vitamindcouncil.org
and
http://www.grassrootshealth.net
Vivian,
Is Levothyroxin for low thyroid bad for bone density?
How about Red Yeast Rice for high cholesterol?
Thanks,
Diane
Diane,
You’re better off taking the thyroid drug than having a hypoactive thyroid.
Thank you for this information. I have just been prescribed Pariet 20mg (rabeprazole sodium) for excecive bloating. I will use milti B vitamins as you suggest . Thank you
Thanks for the great information it really helps and can they tell by bone lose if the do an exray on your hand.
I live in the UK.
I have bought the book and am trying to do everything you suggest including the supplements. I am concerned that I am taking so many.
I have yet to tell my Doctor that I do not want to take the drugs but I stopped the statins a while back so she knows what I feel about drugs. We shall wait and see if my bone density improves.
Incidently I took 1000mg of Calcium (calcium carbonate form) and 20 micrograms of Vit D3 for 2 years and half that amount for several years and still my bones got worse!
I have just read that MACA from S America can strenghten(?)bones. Do you know anything about this?
What is MACA? I have never heard of it. Thanks!
Thank You for all your information. I eagerly await your informatonal emails…
Last month I had a bone density test. I was told I have osteopenia and was given a sript for boniva. I have not filled that script and have been following your advice….It was a big chnage for me but well worth it. I will not take that medication.
I have an appointment with my Endo…Watch the fight there…LOLs!
I’m with you! I’ve even read an article where a doctor says, ‘Osteopenia is NOT A DISEASE!’ My bone density has been going down the tubes for 8 years at least (I’m 58). I have refused all the nasty bisphosphonates. I am really excited to read about strontium and am looking into that (That’s how I ended up on this site…) Good luck!
Please be careful with Boniva. I had a really bad expierence with Bonvia. On the internet look up Boniva and read over 1000 comments bad comments about this product. Never would I take this medicine.
I do take 2 3000 units of Vit.D daily plus Calcium
I will start taking Vit.b-12
I appreciate all the information I get from you on bone health. A few months ago I went off Actonel after reading about the dangerous side effects of biphosphonates. I had to go for a root canal of a tooth and became scared of the possibility of jaw bone necrosis. Then, after listening to radio health care talk show hosts, I wanted to switch to Strontium to prevent ospeoporosis, but your comments on possible bad effects from that scared me off the idea. Thanks for the info on B12 in relation to bone health. I do take it. However, I recently read somewhere that it should be taken apart from all other vitamins to be effective, so I’m taking it that way. Thanks again for all the good information.
vivian,
thank you so much for ther information you have given to me(us). It has been very helpful to me.
I take b12 every month for pernicious anemia. thanks again.
frankie
Interesting for me at age 75. I came from a very poor family as a result of the Depression.
Your information may have shed some light on the subj. of osteoporois as I was diagnosed with a mild case of it around 4 years ago……getting older and perhaps a weakness toward it????? I became a foster child at age 8 and found out 20 years later that my real mother had a bad case of pernicious anemia. I never connected Pernicious Anemia with it however.
Thank you very much. Kermit
Interesting research. I would like to know more about this. I don’t really eat the foods rich in B12 so I guess it’s time for a supplement.
again, thanks, vivian for this conection. i take sufficient bcomplex, and will ask my dr. if a blood test will measure this, as well as how to know if i have enough hydrochloric acid in my stomach!
in addition to your information that calcium and d are important for us, i’ve also learned that magnesium, too, is crucial for calcium absorption and for many other healthy reasons.
I knew about Previcid but I didn’t realize Zantac also interferred with Vit. D being absorbed. Reading about Vit. B 12 is interesting.
I really don’t want to take Actonel or one of the others.
I wonder if I am hurting myself by taking none of them.
I will be sure I get the B-12.
Thanks,
Lin
Doc put me on Folic Acid in early ’70’s. Then, took me off it & put me on Vitamin B Complex 100 mgs. Since, now cannot get the 100mgs, am taking Vitamin B Complex 50 mgs. Is that enough?
Took meself off Alendronate Sodium 70 mg—Sig: cap i qweek. Doc did not answer my query about stopping the drug [poison?] & promptly went on vacation. Informed Medical Assistent that I will no longer take it. Try to follow your foods guidelines [80%± Alkalinising & 20%± acidifying. Feel a lot better. Still trying to find out cause of gait abnormality. Have good idea but must do some more research.
Thanks, ever so much, Vivian for your book, advice, research & explanations. Ever so greatful!
JG
Hi Vivian! Thank you for the info–I do take a multi and sometimes I think maybe I am taking to many supplements, but I feel good about it now.
I also really appreciate your emails Vivian, I know it will be something new and special about Bone Health, and always eager to read them.
I take a high potency B multi Vitamin for some time now, and i am glad i have been doing what is good for me. Thank You for sharing your expertise with all of us!
I can’t figure out why so many peoples remarks date back in February, when i just got this email tonight…
i was dignosted brest cancer 2007 i went throuhg kimo threpy removed my both breast. after that the doctor prescripe me femara which side effect is loose bone. i am taking 1000 mg calcium +2000mg vitamin d. i am 65 years old i would to know if i should concolt the doctor before taking b-12
Hi Vivian,
I always knew that Vitamin B12 was great for someone who needed added energy but never knew of the it’s benefits the bones. Over 8 years ago I did start taking the B12 Complex 100 but stopped. Now I am 52 years old.
Since recently been termed moderate bones loss in specific area of my body. Partly to blame is my intolerance to milk products especially milk in general and hereditary disposition.
I will start taking B12 Complex again!!!
Thanks for this interesting fact you shared with all your internet viewers.
Vickie 🙂
When i visited the doctor that read my bone density test she prescribed 1000 mg of b12. When i read your save our bones book, i decided to take Bi2 complex that had every b12 that was described in your book. Thank you Vivian
I do appreciate your very helpful emails. I have now included B12.
Many thanks
I am so glad that you have included the foods that contain B12 along with explanation of the digestive processes. This will be helpful in getting my eating habits in order.
Thanks Vivian,
Regards, John
Hello Vivian,
This is great. I am currently taking a Vit B12 supplement, so this is a good thing.
Thanks for the interesting articles.
Thanks, Vivian for the informations on Vitamin B-12. i will statrt taking the Vitamin.i do enjoy all your article and your emails.
Linda
I started taking Stronitium citrate, as recommended, in early morning to make sure there is sufficient time between it and calcium. I’ve taken it only two days and have lost my appetite completely. I also get aching pains in my hips within hours of taking it. Anyone else with this experience?
Hi Robinette,
Strontium is not a good solution to conquer osteoporosis.
Thank you for the information, Vivian.
I was taking Fosamax and developed severe muscle, joint and bone pain. It took me some time to realize that it might be the medication. I quit taking it in late June however the pain just recently subsided. I have revised my diet and am slowly returning to my exercise routine. You indicated that the free-flowing drug in the bloodstream takes up to 3-4 months. My experience certainly reflects this.
Thank you for the work you are doing. I did not really want to go on meds for my ‘osteopenia’ but was very busy and finally gave in when a second bone density scan showed slightly more loss. I have learned a valuable lesson! I am inspired by the shared stories of those who have found a natural and sensible way to attend to their bone health. I am grateful!
Hi Vivian
Thanks for your advice. I was recently diagnosed with osteoporosis in my spine and osteopenia in my hips and have decided to go the healthy eating, exercise and supplements route. Doctors are not too happy that I have refused the Alendronic Acid and continue to prescribe it despite my crossing it off the prescription each time. Despite my current condition and my medical history (cervical cancer and hysterectomy) I have been told that my bone density will not be checked again for 5 years!
I have some concerns that my prescription for calcium and Vit D are lower than they should be to be effective, but also take supplements I purchase myself and will add B12.
Thank you again for your research. It is so good to find others with similar needs and who support my decisions.
I have purchased your book and have only skimmed through it so far. I had read Perfect Bones and I have worked with a nutritionist on supplements and diet. It was recommended that I take Evista and I did for a year and a half. I exercise 4/5 times a week, walking, water aerobics and yoga. My bone scan improved in my spine and hips a little in my recent scan. I recently worked with a trainer on weight bearing exercises. I just stopped taking Evista a week ago because i had some pain in my left hip area that wouldn’t go away and no one seemed to have a reason why it was hurting. It has improves a lot since I stopped so it might be connected to Evista. I intend to read more of your book and your diet recomendations.
Thank you for all your added information.
Is there any ONE capsule that contains everything we should really be taking for good bone health. My row of containers is getting so very long and wide. Thank you.
I’m just starting to feel more alert after almost a year of recovering from a staph infection in my hip & the resultant surgery. And I have been told via a dexascan (a scan a few years ago indicted I had the bones of much younger person; drink whole milk daily) and that I need to take 2000 IU’s of Vit. D and Fosomax. I nixed the Fosomax and am studying your information. I also take Metformin for diabetes which apparently is not good for thinning bones. What can you take instead of Metformin? I am 77 & feel as if I can start thinking for myself after a long period of confusion & memory loss. It helps me to feel upbeat when I listen to Celtic Thunder when doing housework & breaking into song & dance every few minutes or so. Am seeing a neurosurgeon next week to catch up on the TIA’s I’ve been having.
Thank you, Vivian, for new interesting article about B12.
I try to follow your info , and hope next bone density test will be the best evidence of advantage of your great work on healing bones naturally.
Warmest regards.
Ella
Thank you Vivian for the latest updates about B-12. This info is very helpful. Looking forward to more emals and helpful facts.
I wonder how much vitamin B12 we should take. I don’t really want to go have a blood test to find out what my level is. I checked my multivitamin/multimineral to see how much I was getting. It says 6mcg. Enough or too much?
Thanks for the info. Glad i never started that stuff. Cannot find a multvitiamin but seen a new on a GNC that also has Q10 in it. Looking in to it as i empty the Q10 i bought. did not get a chance to read all letter but will come back.Just glad i would not take fosamax and glad i ran across your info. Still working with the info thanks
Thank you for this!! I take 200 mg. of Lamictal 2x per day. Any problems w/this & B12? Also, take 2 other Rx — a generic statin & Levoxyl. Thanks for the info. re these.
Thanks for info on B12 – I take Losec,is this a pump inhibitor? In any case I will take a multi B vitamin as you suggest. Does more than 2.4g if taking pump inhibitors? Try to stick to a good alkali/acid balance, but I do love my coffee and tea! Although I do take both on the weak side.
Thank you for sending all these updates. I appreciate all the info you give via emails. I,too, Have a very low scan number -3 and have gone off Fosamax. The Dr. told me to take Actonel but as I have high blood pressure fiqured I better not. Now I’m just trying to raise my bone density naturally. Basically I take all the supplements that you have mentioned. They say as we get older it is harder to absorb the Vit B complex of 50mg each but I take it anyway thinking I’m getting at least some. Just started taking Vit K once a week afew weeks ago so hoping that will help.
Thank you for your ongoing research & informative natural “cures”. Because of various serious health issues I can understand why my dexta scan is -3.4…doctors are furious because I am being so “foolish” by not taking the Evista they insist I need. Even threaten me with death scares.
I am determined to overcome this osteoporosis thing in the natural way God intended. Again Thank you for caring & sharing with all of us.
Good for you, not taking the drugs – me too, anything is possible with God and death is not the end anyway so no fear there either. Keep looking up.
I can understand your not wanting to take the osteoporosis meds. I was on Boniva for 11 months and had two fractured femurs which I blamed on the Boniva. The doctors do not agree and insist I take some kind of medicine which I have refused. I learned that eating 8-10 prunes a day will help build bones and I am taking a multivitamin which I get from the naturopath and it contains all the vitamins listed. I am also trying the balanced diet named in Vivian’s book.
Catherine,
Please don’t give in to the “doctor threats”…
February I was diagnosed by my dentist with massive bone loss over a less than 6 month time period–osteonecrosis. I had been prescirbed Fosomax for the last 11 years. My dentist thinks there is a connection. Does anyone out there have a similar issue
I have read and heard numberous reports of the connection between Fosomax and osteonecrosis.
I was diagnosed with osteopenia a few years back and found out it was due to a parathyroid growth, which has scine been removed. I refused to take Fosamax or any of those drugs and my doctors are not happy with me. Oh well, it’s my body and I refuse to take those kind of drugs…they are nothing but trouble!
Thank you for taking the time to keep us informed on all this matters of osteoporosis. Your information is great and very useful. Thank you again.
Lupe
For years I’ve been puzzled about the numbness in my feet. I exercise daily and eat a high omega-3, high antioxidant and high fiber diet based mostly on plants. The only source for B12 was fish, 2-3 times a week. This info has been very helpful!
I have read research done at a Florida university on eating 9-10 prunes daily. Apparently, prunes inhibit shedding of bone cells and stimulate new gowth.
Thank you for the article on B-12. What is your opinion of the
benefit of taking Strontium? Some articles recommend it, but I
wonder where you stand.
My friend was prescribed Strontium Ranelate and had so many serious side effects. I have had Didronel P.M.O. Fosamax, Actonel and then the Ibandronic Acid injection whereby I was more Fatigued and unbalanced than ever with other terrible side effects, I have stopped all drugs and do the alternative system and now after 2 years I am just about feeling back to normal, thank the Lord.
What about a natural strontium supplement. I presently get this from an American company ‘iherb’ and have been taking it for 6 months. It is a natural mineral needed for bone health. Does anyone have any comments?
Hi,
I have been considering Strontium also…have heard very good reports on it’s effectiveness to re-build bone and retard loss. Let me know what you find out!
Thanks!
I have also been considering taking Strontium at the suggestion of the Endocrinologist as I have just had my second spinal fracture. Like the first one I was lifting a pretty weighty object and as usual was in a rush and unable to find help. Stupid! don’t I know it. I am a breast cancer survivor from l993 and am 62yrs young. I was horrified at the possible side effects of Strontium and having bought it can’t get myself to swallow it! Thank you so much for giving me another way to help bone density.
9 to 10 prunes a day – urgh! I hate prunes but have had to take them daily for the bowels, and 3 to 4 are bad enough. Do I really have to eat that many?
i love prunes but see it on the acidifying fruits list 20%
Thanks for your important updates and reminders, especially, about the perscription medications that can affect absorption of vitamins and minerals you recommend for strong and healthy bones.
Best,
Linda Grimes
dear viv thank you for your emails. they are important .my journey is much lighter and happy.knowing you are there.thank you linda
I had the usual problem with NHS doctors in the UK. Scare tactics to make me take Fosamax, including the threat of death! I’ve had no help or information from my doctor. I took three doses of Fosamax and developed terrible tooth/jaw ache. I wanted further tests but he told me there was nothing more he could do, so I went to a private hospital consultant. He took blood samples to test thyroid finction and wanted me to take Strontium (which I won’t) . I have followed your advice for a drug free cure and feel much better. When I go to see my consultant again, I will ask to be tested for the vital minerals and vitamins (especially vit B12). Thank you for your caring
There has been a fascinating series on TV about the discovery of the’Wonder Drug’ penicillin. Since this discovery doctors have been brainwashed by giant drug companies to use drugs for all ills, whether harmful or not. Wish I could find an enlightened doctor in the UK
I suspect that in the UK (and anywhere with a government-run healthcare) doctors are prisoners of the “system” and fearful of thinking out of the box. That is precisely why governments want to have universal health care: so they can make decisions for the patients and control the doctors.
I have a great idea: let’s deregulate health care, allow competition with prices because of a lack of a third party payer… and offer “grocery” insurance.
If that were to happen, medical costs would plummet, and get ready to pay $20 for a pound of apples. Grocery products would skyrocket. Why? The consumer doesn’t care how much it costs, because somebody else (the government or an insurance company) is paying for it.
Get the picture, everyone?
Amen, Vivian!