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 so much for all the emails which I find keep me right up to date especially, as up to now I have not bought the book.
I think it is most gracious of you to send me the helpful information.
I have osteopenia and stopped taking Fosamax and Lanzoprazole which made me feel very ill and caused a deep red rash on both lower legs.
I am now feeling much better and the rash has gone and with your help have made dietary and lifestyle changes. Once again, my sincere thanks.
THANK YOU FOR INFO ON VITAMIN 12.
HAVE NEVER TAKEN IT BUT WILL NOW.
Thank you so much for all your help. I would like to know if its ok to drink decaffeinted coffee and tea ? I’m drinking lots of water now & go to the restroom often, i’m I losing calcium when I urinate?
What kind of multi-vitamin do you recommend?
Hi Vivian,
Interesting to receive your info regarding Vit.B12. Thankfully I have been including it but not every day.
Angie, drinking lots of water is excellent for your health in general. Decaffeinated tea and coffee are still acidifying, so go easy with those drinks. And getting rid of fluid does not cause calcium loss; the latter happens only if you have lots of calcium in the blood.
Dea Vivian,
Thank you for your very informative website. I have orderd your program – has not arrived yet.
I had a hysterctomy at age 35 (severe prolapse).I am 57 now. They were supposed to only take the uterus vaginally, however severe hemoraging (spelling?) required emergency surgery same day and in the battle to save my life took the ovaries. I was on premarin for about 1-2 years. I stopped taking it – could not afford it and found I felt much better…I was getting continuous hot flashes. I’ve had osteoporosis fo about 10 years or more.
I’ve had B12 deficiency since I was 16 and still need extra B12. I also have stomach ulcers (I see a specialst for that in March).
Today I saw my GP for bone density results and the three numbers I got are: -2.3 -2.8 -3.5.
I was prescribed Fosamax Advance 5600 and 500mg of calcium. I asked about magnesium nd he said it has nothing to do with bone health so don’t other with it. I read the side effects of Fosamax and that was enough to give me an ulcer attack
I am looking forward to getting on your program.
Signe
A B-12 deficiency may be caused because your digestive system has lost it’s ability to extract B-12 from your food. Thats what happened in my case. I had numbness starting in my toes and the ball of both feet. Also had burning and tingling in my feet that kept me from getting a good night’s sleep
I was referred to a neurologist who did several tests and found that my B-12 was relly below minimum levels. other factors were ok. I was about 63 at the time.I am now 77. He priscribed a B-12 serium that I inject myself once a month. very low cost too. This stopped the damage from getting any worse, but could not restore dead nerve endings. Vitamin B-12 pills cannot be absorbed into my body very well. That’s why the serium.
Your newsletters are so informative. Thankfully I take a B50 complex vitamin daily and have been doing so for years but it’s so nice to read that I’m doing the right thing.
Thank you for your daily letters.I read every one of them and pass the info on to my 4 daughters
Is grapefruit safe to eat if I take levothyroxine? I was told it reduces the effect of the medication.
I also take Lipitor for my cholesteral and I’m not supposed to eat grapefruit.Although I do love it.
may i please have a fax number so that i can order.
cheers jenny
Vivian: Thanks again for an excellent article. Because of your great article, I read them all, I have switched to Unsweetened Almond Breeze almond drink from Silk Soy Milk. The unsweetened almond drink is delicious. Margie
hi there very interesting article, the link of b12 with the info about ulcers etc, i currently am awaiting scope results having been diagonised with 3 ulcers two yrs ago and now have flared up again im also been tested for coaelic disease (forgive spelling)and still awaiting my dax scann, is it possible this is all related to one another??????? it would answer alot of questions for me, will keep in touch, thankyou
Thank you for interesting site. I have raised calcium levels – just had a bone density test and its its fine – I take boron – and used to take a clcium and magnese supplement – would it be wise to continue in view of raised calcium levels
Thank you very much for your information about bone health. I have certainly learnt a lot about how to look after my bones what the doctor never told me. All I got from them was painkiller tablets which had side effects.
I watch my diet carefully and do excercises you have recommended. I am very grateful for your good advice.
Good, detailed info. Very useful to me.
Thank you.
This is interesting about B-12 and bone density. My question is if as your article suggests once we are older we cannot absorb B-12, how is taking a supplement, without some help with absortion, going to make any difference? Is there some other way to get B-12, without taking it orally, and so relying on the ability of the stomach to breakdown B-12 and absorb it?
I’ve had problems with B12 deficiency since I was in my teens. I have found in recent years that the sublingual (under the tongue)version of B12 works the best. It is also better to use the methylcobalamin form rather than cyanacobalamin as the cyana- form needs to be changed by the body to the methyl- form in order for the body to be able to use it. The amount available for use is considerably reduced in that transition. Hope that helps, Vickie.
I have been aware of the requirement for the B vitamin complex, but not that HCL depletion
could cause a deficiency. I saw an article that said to take 2 tbl
spoons of apple cider vinegar & 1 tbl spoon of honey in water to help turn on the acid pumps, about
30 minutes before a meal, & on an
empty stomach. I think it works!
Vickie, the supplement gives you a larger dose of B12, taking into account that not all will be absorbed.
The article is excellent and I agree 100%. I am an RN and this article has excellent tips. I have MS and just returned from 2 wks. in Asia. I took my vitamins on the trip and ate plenty of salmon. Eating right is everything to maintaining health. Upon return I’m ready to get back to lifting weights. thanks for your article.. Elle
I have recently changed my service provider hence the new email address. Would like to receive your emails.
It has been drawn to my attention that one needs to drink water that is alkaline which helps with your bone density.
Thanks for your e-mails. I enjoy reading them even if I don’t leave a comment because I work full time.
thanks again vivian b12 now a regular in my diet still no confirmation from my gp they believe that dilantin,which i take daily for eppilepsy may also be a blocking agent for the body to absorb vitamin d which might account for my low bone density in spine thanks again mark wa australia
Thanks for your emails with recent articles. The B12 connection is something I hadn’t heard before. My grandma, who had some degree of osteoporosis, also had pernicious anemia (my dad gave her shots every month)– I wonder if there was any connection there….
What’s the recommendedlevel for B12 in multivitamins for osteoporosis diagnosis? Thanks.
I DO TAKE B12, BUT MY DOCTOR SAID I WAS TAKEING TOO MUCH . I AM SO HAPPY TO SEE YOU MENTION IT IN YOUR REPORT.
THANK YOU, VIVIAN, RUTH
I appreciate your e-mails and read every one of them. I also try to copy them to put in my folder so I can remember to follow these tips.
My Doctor wanted me to take forteo and I didn’t want to. I had taken fosamax for about 10 to 12 years.
So now I’m trying to help myself the natural way.
May I ask at what age you started taking fosamax?
I really enjoyed your article about the best plants to have in your home. I thought that was quite interesting.
Have a wonderful Christmas and keep up the good work.
It means a lot to know these things.
Hello Vivian:
Thank you for that article on the effect of Vit.B-12 on the bone’s health. I always liked Vit.B-12 because every time I felt a little moody, I would start taking vit. B-12 and I would feel happy again. As a little girl I used to suffer from Anemia a lot so vit. B-12 in all forms, pills, shots, foods, were a part of my life. I am so glad that it has it effect on the bone also and I will keep on taking this wonderful vitamin. Thank you,
Rosalinda
I read the article and found it intacting.
My multivitamin supplement contains 6 mcg of vitamin B12 which should be an adequate amount to take. A nurse practitioner at my doctor’s office who specializes in women’s health issues has me on 50,000 units of vitamin D a week and I’m questioning the amount and if it is too much considering my multivitamin which I take daily has 800 I.U. I don’t take calcium with vitamin D when I’m taking the 50,000 units weekly. Any thoughts?
50,000 units a week sounds like way to much. Went to a lecture by a professor from the U of Toronto who has spent his years in research on Vitamin D – his suggestion was no more than 2000 I.U. daily and most of us with osteoporosis are on 2000 I.U. daily – something to think about – I would question were this nurse info came from – I trust the professor from Toronto – his years of research back up his advice on how much to take
I pretty much have been doing just about everything you suggest to have healthy bones, with the exception of milk and water.I did get almond milk once and I found it hard to drink even if I didn’t mind the taste.
I find your research most interestig.It’s sad physicians lack almost all your knowledge and worst,have closed minds.
After taking Fosamax and Actonel,four months on each,terrible side effects from both,though no reflux,I refused to take any of the other drugs.I then was given the names of two psychiatrists, and also told the usual,as to what might happen to me.I am considered an obstinate patient.I appreciate all the information you share with us.Thanks
B-complex has been in my vitamin regimen for several years. I recently stopped taking Evista after a long time and actually feel better. All the side effects I had disappeared in a matter of days. Next bone scan is February, and I am anxious to see what has occurred since last. Regular exercise has helped my strength, Yoga/Pilates and Zumba. I will be 66 in January, and look and feel great. On another note, B12 also indicated to help prevent Alzheimers, or so I read.
I have been taking extra Vit. B12 for a few years. Also, I recall reading that it is better to take it by itself rather than with all the other vitamins because it is not absorbed well when taken with others.
Wilda
I am 79 years old and have been told it is too late to try to strengthen my bones. Is this true?
I have been taking Calcium and Vitamin C and D for over 20 years.
I have lost over 3 inches in height in that 20 years. HELP!
I am 82 and just diagnosed with a deteriating spine and ostoe arthritis in my knees from a fall I had several years ago. It’s NEVER to late. Do what you have to do. Diet, vitamins exercise. Something is better than nothing.
Thank you for bringing this to my attention.
Vivian, thank you for giving me your information on my e-mail,I’ve been reading lots of your letters. I’m going to get your books,I’ve always believed in the natural way first.I did have a bone test taken about 3 months ago, doc told me to start using one of the drugs. I did not pick it up of course,just started reading more on what you had to say about our bones. I have 7 sisters and 3 brothers this will be good information for them.I just need to give some other proof that there is a natural way than the drugs, it’s better coming from someone who has knowledge in this area. Thanks again, Linda
Thanks for your E-Mails Vivian. I’m 78 years and have taken Dr. Whitaker’s Forward Plus multi vitamins for the past 15 years. I also add 1,000 vitamin C and extra Calcium called Osteo-Plex which I buy from my chiropracter.
I’m trying hard to make my diet more alkaline rather that acidic. It’s hard to do when we have 1/2 beef in the freezer, but I’m trying.
Hi Viviana tank you for your emails . i do take vitm.. B 12 and calcium vitm D . green energy bone builder end strontium eat green veggy.i try to excises to keep in shape . have a happy thanksgiving week.
I fill well and stronger from last yaer . thanks.
From Hamilton Canada..
Thank you for your commitment to helping people (read: ME) understand that osteoporosis is just a word. Instead, the real concern is “bone health.”
I appreciate your insight and positive approach to this significant part of the aging process. I particularly appreciate the references you include in each of your articles. It allows me to continue my research and interpret the findings you present.
I recently suffered two stress fractures–despite years of exercise to avoid bone difficulties such as this. Your articles are helping me put some sense into the contradictory statements I hear from the science community.
Thank you for the work you are doing. I have a lot of decisions to make. I value your research.
You really have to know the science behind the vitamins. One-a-Day and Centrum have been shown to have about a 9% absorption rate. Health food store vitamins have about a 25-50% absoption rate.
Very interesting, seeing I’ve been taking a sublingual B12 of 2500 mcg/day for at least 1 year because it was recommended for a sleep problem. I was told to take it in the morning, sublingually for 30 seconds and then swallow it.
Apparently had no effect on my diagnosis of excreting too much calcium in October.
If you excrete a lot of calcium, you may have a condition called rapid turnover osteoporosis. Using a urine test before and after using Miacalcin, I found it extremely effective to turn this around. I went from “off the charts” on bone loss to right in the middle range. May be worth testing for yourself. Miacalcin is often dismissed as ineffective. But for this specific condition, it was enormously effective for me, and quite easy to document re efficacy.
This is so good to hear because I have no thyroid so don’t have the calcitonin which the thyroid makes to absorb calcium. I started using Miacalcin nasal spray a month ago and have had no bad effects so far. I’m hoping it will help my bones as well as the vegetarian diet I’ve followed for 6 yrs.
hi Vivian !, thanks a lot for all the extra and updated information. I take Niacin every day, but did not know about the other B complex that are so important for my bones. In muy way home, I will stop by to get the rest of the vit.B complex.
Dear Vivian
Doctorsnever tell People with Diabetes that Metformin interferes with Vitamin B12 and that Vit. B12 absorption requires calcuim.
Drs. do not keep their patients in the Know. They like them to be puppets. There are many drs. who think that the patient doesn’t
have to know what is going on. So if you are interested you have to find out for yourself.
Frances
I need to know about the effect of Metformin on the B-12 intake also. I also take lisinopril and lipitor. After reading some of the comments about the effects of medicines when taking vitamines. I would like to know what to watch for. I am taking vit. B-12, calcium, osteo b flex, vit. D, plus the medicines prescribed by the dr.
Thank you.
Vivian,
I just finished reading your article on Vitamin B12. I have started taking a Multi vitamin/Multi mineral with Iron and Calcium. My B12 intake is 6mcg and my B6 is 2mg. Is that enough plus what I also get in food. I’ve also started taking Calcium twice a day. Thanks for all your support and being there for us women that are just learning to eat healthier to save our bones.
Sharon
Thanks, Vivian, for the article about B-12. About 2 years ago I became anemic, and the only thing they could find was a B-12 deficiency. I had never been anemic before. I do take a lot of extra B-12 now, but the interesting thing is that I have been taking calcium citrate, Vitamin D3, and Actonel for several years to treat osteopenia. My recent annual exam showed that my vitamin D was below normal, and my bones had regressed on my bone density. In addition, I am a walker, but nothing seems to be working. I do have the B-12 levels back up, but I am going to see an endocrinologist to find out why my body is not absorbing all the supplements. It’s amazing how all of these things affect bone density.
Hi Pat,
Your best bet is to buy well-known, reliable brands.
I use the Twinlab brand of vitamins. How would I know if this is the right brand to be using. I like them because they are all in capsules and easier to swallow!
i take a B12 complex with the vitamins you mentioned in the B12 artical is this ok to take instead of a multivitamin
I take a B12 caplet every morning along with my calcium plus vitamin D. I’ve been doing this for years. The B12 helps keep my energy level up.
Hi vivan, My Husband has B12 shot every monthe and he also has osteoporis.
I did not know there was a conection there,
Regards Margaret.
Vivian,
The active form of B12 is METHYLcobalamin. Does one need both forms: CYANAcobalamin and METHYLcobalamin to treat osteoporosis?
Hi Vivian,
Thanks for the article on B-12. Is there any advantage to take methyl-cobalamine over the cyanocobalamine? One nutritionist suggested I take the methyl form. Then when I had a hair analysis done in the Keys, the nutrionist told me that I was taking way too much B-12 as it was in my multiple, liver wellness, B-complex, etc. I thought B-12 was water soluable, and you just lose what you don’t use via urine. Could I be taking too much?
Although I don’t drink them often, I noticed that XS energy drinks are powered by B vitamins, particularly B-12 with 4900% RDA.
http://www.dnedimyer.healthzone.com
Thanks,
Denise
I do have osteoporosis and take prscription medication for that, along with extra calcium and vitamin D. I also take a multi-vitamin daily; however, I got out a copy of a blood test tkaken about two years ago and find that my B12 level is fine (501). It was good to have this extra information. Thanks.
Sorry about the typographical errors in the response that I just sent. I didn’t proofread it. I do know how to spell “prescription” and “taken”!
ViviAn : Thanks so much for your article on Vitamin B12. I know that it is good information
especially for people with bone loss condition.
I take multi-vitamins and minerals everday and
also walk an hour or so everyday. I have improved my osteoporosis to osteopenia during my recent bone density test. Your love to share
your researched information are always appreci-
ated. Julie Hernandez
Thankyou for your emails i do read them.i have had osteoporosis since the 70’s and wsa on esterderm patches for years which kept it under cotrol. the doctor has now taken me off them and oferred me Aclasta
injection which i have refused I have a good diet of fresh fish, lots of vegetables and fruit.i also take salmon oil capsules and Q10 i have not had any medication for 6months and plan to have a bone density test
within this next week or so and compare the last result.i will consider the B12 I have also been prescribed Micardis for blood pressure???I which warns on the package avoid potassium??
I found the article about B12 and osterporosis very interesting. Is there a specific mg. dosage needed? If it is in multi-vitamin, do you assume it is in the right proportions with other B vitamins or should each be at least a certain mg amount? Thank you for your advice.
I would like to know how much vit. B12 and all the other B vitamins.
Also, it would be nice if you had a print option on all your articles.
Thanks
Thanks for the info. I checked my Multi and it is included. I am trying to follow your program and thanks for your advice.
Regards,
Alice
thank you vivian but please unsubscribe me. your articles are just too long for me.