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 this valuable information. Fortunately, the multi-vit I take has sufficient B 12 in it.
It is sufficient B-12 if all of that B-12 is actually being absorbed by the body. I have read that several studies have shown that even when proper functioning digestion occurs that only 2-15% of the B-12 in a standard oral multivitamin is absorbed by the body. If you are near or over 50, chances are that number is even less than that due to dwindling stomach acids, enzymes & stomach proteins like intrinsic factor which are mandatory for B-12 absorption. Many people have found out only after being diagnosed with macular degeneration that their multivitamin wasn’t cutting it in regards to B-12. Unbeknownst to them, they were deficient in spite of their daily regimen. It must be tragic to lose your sight after having believed the numbers on a label were being absorbed. Many doctors immediately start b-12 injections upon MD diagnosis as treatment. For many, B-12 in standard multivitamins simply makes for expensive pee. Both vitamin D & vitamin B-12 deficiencies are linked to both bone & vision problems. I wouldn’t take it for granted that your covered.
Thank you for your information it is very much appreciated.
Thank you Vivian, vitamin B12 it is very important for the immune system I’m taking every day and glad you men gen it it’s also benefit for the osteoporosis.
thanks…i was diagnosed with vit d3 deficiency,hyperparathyroidism, as I stated…i have severe osteo. but will not take meds. they want to operate,to remove the glands,tho no tumor was found, but I will get on the b12 religiously. cannot take calcium due to hypercalcimia..
thanks for the article about vit. B-12. I have had some problem with anemia all of my life. Will try to make sure I am getting this vitamin, etc. Brenda
I’ve been on Omeprazole(a PPI drug)for my Hiatus Hernia since January 2004. In July this year I had a bone density scan, having broken a bone in my foot, and was found to have osteoporosis. At 57, I didn’t accept this and started researching…my research caused me to suspect the Omeprazole was to blame and that it might be due to malabsorption of Vitamin B12. In the Omeprazole packet it says that it may cause malabsorption of Vit B12, but doesn’t say why that’s significant. In mid-August I started taking Vit B12 supplements and within days noticed I was no longer hungry all the time – possibly an indicator that I was not absorbing Vit B12. A cyst has also recently appeared under my chin, which is also indicated as a very rare side-effect of Omeprazole. So, I think your word of warning about Proton Pump Inhibitors is well-justified! PPI drugs are amongst the biggest selling drugs in history, and everyone with acid reflux, chronic heartburn or Hiatus Hernia is prescribed these drugs. A natural solution is needed.
Concerning an alternative to prescribed drugs for Hiatus hernia.
My Husband suffered on and off for many years, I also needed something occasionaly.
Then we came across arecommendation for APPLE CIDER VINEGAR I think an Organic one is preferential. I was 100% sceptical, guess what it worked for us both and we dont need to take it every day. Whenever we feel the need for it we just take one tablespoon in a glass of water once or twice a day for two or three days. Tha flavour is an aquired taste quite sharp at first but you soon get used to it, and it is so reasonably priced and good for you.
I just found this site while looking for information on low iron levels. I have been getting B12 injections every 12 weeks for the last ten or so years. My doctor has never mentioned B12 in conjunction with osteoporosis. I found your site very interesting. Two years ago, at age 52 I was diagnosed with Polymyalgia Rheumatica. I was immediately put on 15 mgs of pred,which helped take some of the pain away. Unfortunately it also had some very bad side effects, namely osteoporosis. My Rheumy asked for a Dexa scan and I was found to have a T score of -5.3 in my spine.
I was told to try not to fall over because it would cause fractures, which is what happened when I lost my balance just before Christmas last and broke my wrist.
Now I am coming to the nub of the matter. My Rheumy prescribed Forteo and Calcichew+vit D and I have been injecting myself every day for the last 15 months. Have I been wasting my time and injecting myself needlessly with chemicals that even Lilly don’t know how it works?
I will say that when I returned to the hospital to have an x ray before I had my cast removed, the doctor said that my wrist had healed very well considering the extent of osteoporosis and was as solid as a rock.
I do not have a B12 deficiency and I still have osteoporosis. I am excreting high amounts of calcium from my bones. Even though I took 12.5 miligrams of hydrolchlorathiazide to keep the calcium in the bones, I still have osteo. I am 64 but I have always gone to the gym and lifted weights – also I do ballroom dancing. I eat all kinds of greens etc. No body on the in
ternet seems to address this problem. I do keep an alkaline diet – maybe its just a genetic disposition. Everyone is an individual – need to check all areas.
Dear Vivian,
Thank you, so much, for the info on B12. I read you messages regularly. I appreciate your sharing so, much info. to us. This is very kind of you.I do take B12 tablets,among other supplements and several prescriptions, including Actonel. I am thinking of stopping, when I finish this prescription. I mentioned it to my doctor and he said, I would undo all, that I have done. I took Forteo injections for 13 months, in order to have spinal surgery.I have taken other osteoporosis drugs, but they did not agree with me.Also, I am on Omeprazole for very bad, acid reflux, and still have it, on occasion,even with the Omeprazole.I have heard of surgery for that, but need other surgeries and don’t really want to try that.I have had bad pain in my esophigus several times, where it would wake me at night and have gone to emergency for it.Also on Simvastin for cholesterol and Thyroid medication and several high blood pressure meds. I am 85 years old and would like some advice. Thank you for all your help.
Catherine
I am 78 years young and I take V-B shots about four times a year plus B vitamins. These give me energy plus good mental well being. Don’t let a doctor tell that you have to be anemic to have these shots,
Hi Viviam, thank you so much for the very interesting e-mails you send, I was trule un aware that B12 played such an important part in your bones, how wonderful to know that as I do take a sublingual B12 combination every day, thanks again, Mary
Just diagnosed and woul like all and any encouraging news I can get! bev
It looks like having enough of B12 is important. I was taking a supplement for a while until I saw information/warning about it being detrimental for some reason(s) and I stopped. Trying to maintain my health with confusing and/or contradictory information is getting me down.
A lack of B12 can also cause irreversible neurological damage, as well. This is information straight from my bariatric surgeon. After a bypass, the patient must take in massive amounts of calcium CITRATE (cannot absorb carbonate), B-12, D, and mega multis, due to the removal of much of the small intestine where nutrient absorption takes place. I didn’t listen so I got osteoporosis. Now, alas, I take the calcium. I use liquid, and I use sublingual of all the other vitamins so I don’t have to worry about the absorption issues. But seriously, B-12 is critical.
Many times a lot of irreversible damage is done due to vitamin B-12 before it is diagnosed brain damage, loss of vision, bone loss, etc. Most alcoholics are B-12 deficient. There are varying theories whether the alcoholism causes the deficiency or the deficiency causes or contributes to alcoholism. As far as taking B-12 being detrimental, it sounds like hoopla to me. Every credible source I’ve read says there’s no upper limit for B-12 though if taken in a form that also contains high levels of niacin or folic acid, those two can be problematic.
Read information on Coenzyme Q10 supplements used in relation to gum disorders. Speak to your dentist about this supplement.
This is of personal interested to me for a few reasons. In my mid-thirties I was often feeling very low and found a good improvement after a short time of taking a vit. B complex. I now take this for around a week at times when I feel inexplicably low. I have had to stop taking the GP prescribed calcium (carbonate) as I was suffering so much with stomach pains and find that Calcium Citrate is much more tolerable (although I would still feel better without it). From my mid-thirties I very gradually and mysteriously got more and more tired, with muscle stiffness and difficulty getting to sleep, together with early waking. After about 10 years I did receive a diagnosis of Fibromyalgia, which would have been much more helpful to begin with. By then I had found various ways of ‘getting through the day’. I still feel there is some sort of struggle going on in my body, but I had quite a lot of illnesses as a child and have probably acquired some damage that I just have to live with. I did have a paternal aunt who developed pernicious anaemia but I did get tested for that and was found clear. My parents both had stomach ulcers, so there is probably some inherited sensitivity to take on board re stomach acids. My osteoporosis is ‘advanced’ in the spine, but my hips are average, so there might be a connection to B12 in my case, according to yor research report.
doesn’t nutritional yeast have vitamin B12?
I added Vitamin B-12 to the mess of vitamins I take…I really think the B-12 improves ones mood and I know all the B vitamins are good for you…I take my Calcium Citrate before bed, because it makes me so hungry…I sometimes think I am over doing the calcium thing, but I guess I am just covering all my bases..LOL
Is there any vitamin out there that would cover all the vitamins we are supposed to take for Osteo????
I am exercising everyday now and feel a difference…I am not always too good with the diet, but I do eat a lot of fresh veggies and fruit…I need to work more on the diet part of the program……I see the doctor June 7 to discuss another osteo treatment…Little does he know, that I already found my treatment and am not interest in more of the dangerous drugs….I sorta dread my appointment…
Vivian, I look forward to your email and awesome information….Thank you for throwing us another life line..
Mary
Thank You Vivian for all the information you pass on to us all. even our daughter is now reading your emails
Best Regards Peggy
Thank you so much Vivian for your valuable information on B12. I do already take it as I am a vegetarian (have been a vegetarian for 30 years now). I get my supply from my excellent local health shop in South Australia.
I do appreciate all your help that you have been giving us unlike some other “health” organisations who write heaps about a secret they have and then ask you to order a book and with the number of emails they send one would have to buy a tremendous amount. I find your book quite invaluable.
Vivian, please do some research on the benefits of Methylcobalamin vs cyanocobalamin. I have been taking B-12 for years to treat neuropathy in my legs and feet. I get mine from iHerb.com.
Methylcobalamin is the neurologically active form of vitamin B12. The liver does not convert cyanocobalamin, the commonly available form of vitamin B12, into adequate amounts of methylcobalamin, which the body uses to treat or correct neurological defects.
Methylcobalamin is a form of B12 that is sold as a drug in Japan. It is the methylcobalamin form of B12 that has been used in most European and Japanese studies showing efficacy against neurological disease. The liver converts about 1% of ingested cyanocobalamin into methylcobalamin, but it is far more efficient to dissolve a good tasting methylcobalamin lozenge in the mouth for immediately assimilation into the brain.
Good luck with your research.
RE: B12
It’s my understanding that, regardless of age, it
is difficult for the body to get enough.
Per my Naturopath, I take a 1 milligram ( not microgram) 3 times a day sublingually. It is not
known to have a toxic level.
However, even at that level, only my thumbs have moons and all my nails have light ridges.
http://www.health-boundaries-bite.com has more info.
Dear Vivian, again I found your information on the levels of B12 vitamin was so helpful. What we put into our body system is so vital to our health. Please keep sending. Regards, Marie.
Thanks for this information about B-12. It hits home with me since my grandfather died of pernicious anemia before I was born, so my mother fed us a lot of liver. Was taken off Fosamax 20 years ago when I was discovered to have Barret’s Esophagus, for which I’ve been and am being treated with proton pump inhibitors, which I read can also cause bone loss. The fact that I am a vegetarian complicates things for me. I’m beginning to eat more fish, however, but what B12 I get is from Centrum Silver Women. Being almost 88 years old and in good health for my age, I’m aware of the lurking dangers of lack of B12 as well as the esophagus cancer I’ve kept at bay with proton punp inhibitors.
Thanks very much for your research, though.
Shirley
Hi Vivien,
Can you give me 2 or 3 suggestions for a multi vitamin that you can recommend? Thank you.
Sincerely, Liz
Dear Vivian, Thank you for your article on the link between osteoporosis and levels of B12 vitamin. I was not actually surprised by that. Although not well understood , it all makes sense. Previously, deficiency of B12 was linked with anaemia and importance of calcium availability. So, thank you again for this new information. Marta.
Vivian, Enjoy your info.Question for you. have you ever heard that second hand smoke depletes your bone density and causes osteo. Very curious about this and I don’t know where to go to find out more about this.Hoping you can help me.
I have been reading the information on all of Vivian’s sites, and am very impressed. In addition, reading the individual women’s stories have helped me make my decision to not take “the drugs”. I have low bone density scores, my doctor wanted me to take Fosamax or the generic form of it. I am in such good health otherwise that I don’t want to cause problems for myself. I have a history of dental jawbone infections in my life (two times) and also had hair loss from a prescription drug a few years ago. I’m pretty sure I would have problems with Fosamax and all the other meds. I like my quality of life right now at 70 and feel and look much younger than my age. I take good calcium supplements with boron and the other trace minerals. I walk every day and have for many years. I just started drinking Silk Almond Milk and I adore it! I was surprised that Almond Milk has the trace minerals in it as well. I feel that I am doing all I can for myself.
I am trying to get along on Social Security payments and cannot afford to buy books so I really appreciate it that you are giving us all these wonderful free hints.I am wondering if B12 shots would be a good idea. Thank you, Nancy
My progressive general practioner has advised me to give myself an injection of B-12 every week. It is a real boost to my energy level as well (I’m 66 have a job, work out and golf and feel pretty darn good). If you don’t like to give yourself the shot, most docs will give it to you for a charge of around $10.00 The vial of B-12 is pretty inexpensive as are the syringes if you choose to inject yourself.
Might want to reconsider the CYANO based B-12 as it is from cyanide. A much more useful and non-injurious form is METHYL B-12.
https://www.malibukim.com
Hi Vivian,
Thanks so much for your article on B12.
I do take it along with calcium and D & Magnesium.
My problem is trying to get my PH balance up where it should be. It is always anywhere from 5.75 to 6.5. I don’t know if taking all this with PH acidity would really help. I am afraid of possibly kidney stones, etc. as well as disease.
Is there any suggestions?
Hi, Maybe I can help with the Ph. I actually have a good Ph, a nice green color when I test my urine. I make sure I have more alkaline foods throughout the day than acid. For supper, I eat 1 chop or 3 oz. piece of meat: beef or chicken or fish. I have a large plate of greens including lettuces, Bok choy, collard greens turnip greens. I choose 2 or 3. I have a raw carrot. I also cook a vegetable such as green beans.
For lunch, I eat 2 or 3 green vegetables such as asparagus or broccoli. I may also bake myself a sweet potato or regular potato.
For Breakfast, I have fruit: a banana, also applesauce, strawberries, blackberries, or raspberries. I may slice fresh pineapple for my husband and myself.
I have a bowl of oatmeal with raisins.
Throughout the day, I have 2 cups of plain yogurt making sure it contains Vitamin D. I also drink a glass of milk.
It is not expensive considering I do not buy chips or other snacks. The amount of meat is small. It is essentially a vegetarian diet except for the small piece of meat which provides Vitamin B12.
I take a multi vitamin tablet, plus 3 calcium tablets, a Vitamin C and 2 fish oil tablets daily.
I try to get in 20 or 30 minutes of exercise daily.
Please let me know if this helped you or what you do that is successful.
Liz
Yes, it does help me.. I do eat a lot of veggies, but since I am pre diabetic, I have to watch how much fruit I eat…I exercise daily too…I am saving your post for me to look over again later or print…
Thank you..
Mary
I don’t know if the ratio of 80-20 for acid and alkaline foods is for each meal or for the day?
Dear Vivian,
I am taking B12 and hope tht with guud nutrition and the exercse program with weights will help me build better bones. Enjoy all the good information.
Madelyn Guthrie
how many iu should you take a day.
It’s amazing to hear another good news from you(Vitamine B-12).Recenly, I was told to cook the brown rice for tea to drink,1 cup rice and put 8 cups water,when the water is boiling,put the rice into tne water,only boil it 5 minutes and stop keep it 5 minutes in the pot and pull all water out, this rice tea is complex Vitamine B. I’m so lucky to meet you. Heartilyt thank you so much.
Thanks Vivian for the B12 information. I have a consult with my doctor and will definitely go over these recommendations. In the meantime, I am enjoying your book and refer to it often as I jot down notes to discuss with my GP. Thank you for providing intelligent questions to confront him with. Have a great day. I always look forward to your interesting and educational emails. Veronica
hi, just re-read this info……thank you–very worthwhile…..how can we make sure we have enough hydrochloric acid in our tummies?? is there a test that tells?
I’ve felt for years that the reason there’s so many cases of cancers of every type, osteoporosis, arthritis and other diseasis is the fact that so many cities are adding FLUORIDE to our drinking water!! Many doctors who write newsletters are now saying it. Dr. Julian Whitaker who writes newsletters & has his own clinic in California managed to get it out of California’s water years ago, but he had to go to Washington, D.C. & testify before Senate subcommittees and who knows what else to get it done. I’m about as sure as I can be that where I live, they’re still pouring fluoride into our water. NO, folks, fluoride does not keep teeth from decaying (so many still believe this outrageous lie). All you have to do to prevent cavities is wet your toothbrush & use salt or baking soda or use toothpaste from a health food store, use dental floss & brush after meals & before bed, and no cavities. I’m living proof!! Doctors say fluoride can eat the enamel off your teeth. Believe me, palms were greased with money to allow industries who didn’t know how to dispose of fluoride to put it into our water supplies. YES, FLUORIDE IS AN INDUSTRIAL WASTE–POISON TO THE HUMAN BODY!! Now, you can stop wondering why there’s so much disease & ailments in the U.S. I’m 73 years old and really don’t want to have to go door-to-door to have people sign petitions to be put on a ballot to get this atrocity stopped. Does anyone else have any good ideas as to how we can handle this??
Once again thank you for all your work for all of us to SAVE our bones!!!
bula
I have been using Folic Acid, B1, B12, calcium, vit D and also serrapeptase which is a very good all around vitamin and helps the whole body. But of late, I am being bothered with leg cramps, and they are very severe, and have not found a natural thing for them as yet, can you help?
Thanks for all the good info, Eunice
I have been told that an excess of Vit D can cause leg cramps.
Also lack of Potassium can cause them.
Does either of these figure in your diet?
Very interesting. I have mitral valve prolapse and take a beta blocker to relieve the palpitations. Even though I only take 2.5 mg a day, I am hesitant to take anything that may interact with it. However, I will try the B’s. I have osteopenia, and I’m sure it could help! Thanks for the info. I greatly appreciate your time and effort!
I recently read info by the John Hopkins Cancer Center that distilled water is acidic and that filtered or purified water is better. Is this true?
I am all confused about B12. Should one take or not. I take 1 B12 250 mcg every day for my nervous system. I suffer Shingles PHN.
I am 73 years old and my doctor said although I don’t have Osteoporsis; but I am on the border lone. I don’t want to take any medication.
Many thanks.
Fuyun
I am confused about what to do as I take Nexium, I also take a multi vitamin as well as a heaped teaspoon of Torula yeast. I must say that I feel well. I am 77 years old and have been told that my Osteoporosis is borderline, I also take Protos and somehow don’t feel happy about it. Then again I do worry about having a fall and break some bones.
My balance is not as good as I would like due to ear sugery that I have had over the years.
Adriana.
Querida Vivian, de acuerdo con la recomendacion final de este articulo, si mantengo la ingestion de una tableta de MULTIVITAMINAS diariamente, con un contenido del 100% del complejo B, y ademas, tomo yogurt plain diariamente, puedo considerar que estoy haciendo lo correcto para ayudar a la recuperacion de mi densidad osea ?
El pasado 22 de Marzo, debia comenzar a tratarme con ZOMETA (Zoledronic Acid),segun la indicacion del medico, por haberseme diagnosticado OSTEOPENIA. Como estoy siguiendo su PROGRAMA DE ALIMENTACION, decidi no iniciar el tratamiento y dentro de algunos meses, revisar de nuevo la densidad de mis huesos y despues decidir que hacer. La mantendre al tanto de los resultados. Muchas gracias por sus consejos y recomendaciones.
Thank you so much for all your emails they are very much appreciated. I am taking a multi-vitamin that has 50mg B12 is this enough? It is the cyanacobalamin form. I also take Calcium & magnesium + D and Vita E every day. I have osteoporosis in my spine and osteopenia in my left hip. I keep very active but find that at night is when my bones start to ache.
I have suffered with my stomach for many years and was taking medication for GERD but because I believe in natural medicines I stopped taking them and just try and eat health meals.
Again thank-you for your informative emails.
Je trouve vos textes très intéressants mais comme j’ai de la difficulté avec mon anglais, est-ce que vos livres sont publiés aussi en FRANCAIS. Bravo.
i enjoydd the different excerises and some of the movements really felt good to my hips. helen
Dear Vivian,
I have been taking subliqual dots B-12 500 mcg. It
is placed under the tongue for 30 seconds before
swallowing. Glad to hear it is good for the bones.
Thank you.
Carol
Thank you! Checked my Bone Care supplement as well as my multi-vitamin which seems to contain an adequate amount of B-vitamins.
The tips on balance have been very helpful.
Vivian, when I subscribed to your book, I understood that I would receive a phone call from you. If it wouldn’t benefit me any, it is
no big deal, but just wondered if I have missed out on anything ? Also, am I to understand that the damage done to my bones already, cannot be reversed at all, but the plan you provide in your book, simply stops the continuing loss ??? Thanks.
My main concern today is — terrible pain in
my kneecaps — bone on bone the doctor claims.
I Do am at wits end since I cannot find an over-the-counter medications to alleviate the pain.
I do not like to take prescription drugs and
would prefer to do over the counter — which is
getting to be an expensive output. Do you have
any suggestions?
You could try glucosamine for your knees. This encourages cartilege growth and may assist in many joint problems. It can take up to 6 weeks to feel benefits. When my dog was alive she showed improvements in her shoulders within a week. It has certainly improved my quality of life. My old stray cat runs around like a kitten sometimes, a far cry from what he used to be.
Suggest the 1500gm tablet per day as it is slow release.