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.
Please comment on the best way to take vitamin B-12 if a person is deficient. I have heard that taking a B-12 tablet is not as efficacious as a B-12 shot or sublingual B-12 if you are elderly.
Sublingual B12 is generally quite well-absorbed, Virginia. B12 injections are only necessary in cases of extreme deficiency.
What brand has these all these vitamins?
I have a question. An educated health expert
told me about Vit B12 cream. What do you know about this? And is it effective?
What about taking Vit B 12 sublingually? (I don’t think I spelled that right) But I have heard that that is the only way that it can be digested. Putting it under your tongue. Especially if you are over 50. What is the truth
about Vit B 12?
This is wonderful news! Thank you!
I have Parkinsons, polar motor neuropathy.
I have been taking B-12 under the tongue, for over 2 years. 2 x a day 5000units. This keeps me calm and my tremor down a lot…..
When i get extra stress, i take extra.
ruth
What happens if you have too much vitamin B12 in your body? what is the link then between
vitamin B12 and osteoporosis?
There is no known overdose level of B-12. There are also no known bad side effects. Good side effects happen for those who are significantly deficient. These may include an energy boost shortly after use or a cessation/reduction of recurrent, multiple canker sores not caused by stress, trigger foods or poor oral hygiene.
wonderful and so useful info,thanks alot.
I appreciate your articals , even tho I have purchased your SAVE Your BONES PROGRAM. & working on that. Thank you for your hard work.
thank you very much for all your great advice.I am following it all .Ita.
I am doing fine now since I got your book “Save
our bones” I am taking the b12 vitimins, and
doing the one and two step jump exercises. plus
proper food combineing. Thanks Viv. for all your help. I have stopped taking the biphosphoneates Actonel. I’m 90 plus years old
and at the moment feeling good
Yours as always
D.J.Ross.
Dear Vivian,
In reading the article and all of the comments, I did not notice any information regarding there being two forms of Vitamin B-12. One is cyanocobalamin and the other is methylcobalamin. The one attached to cyanide is usually the most prevalent in products as it is cheaper. However, I understand that cyanocobalamin must be broken down to get rid of the cyanide before it can be used by the body. This takes methyl groups from the system but the methyl groups are needed by other processes for health. Methylcobalamin does not have to be separated from anything so it is more bio-available.
I read about this sometime ago and switched to methylcobalamin; regretfully, I don’t remember from which publication I read it. I think that you could use your considerable research skills to look into this and let your readers and followers of the Save Our Bones program what you think of this.
Thanks for all of the help you have given to those who have osteoporosis and those who don’t want to get it.
There are also another forms of B-12. Hydroxocobalamin is also bioavailable & so doesn’t have to be broken down either. Many people who get B-12 injections at their doctor’s office receive this type. It has recently become available to the public in a sublingual as well. (This is the form I take to bypass the whole intrinsic factor (IF) deal. Mine includes adenosylcobalamin as well).
From what I understand, the methylcobalamin form specifically helps those suffering from Alzheimer’s.
Hi Vivian,
Very interesting article on B12, I also take daily 5ml of hydrochloric acid in water every morning, can you tell us more about hydrochloric acid.
Thanks Beryl
I am surprised that you do not mention magnesium as it is needed for calcium absorption.
Would appreciate your comment on this.
Otherwise,good info.
I have been taking Vitimin B12 for a long time, but i did not know it was good for our bones.Thank you for the article.
what can say about Fosvance?
I have been prescribing vitamins and minerals plus herbs and special diets for my patients since 1960 with the attitude of an ounce of prevention is worth a pound of cure. It worked and I have continued to try new ways for better care. As to the article on B-12, I have found that the absorption of B-12 is more efficient when using the liquid form followed by 800 mcg. of folic acid;
Hi Vivian:
Can you recommend some multi-vitamin brands that include all the minerals and vitamins that you recommend taking for optimal bone health? I am having trouble finding ones that do that. I already take AlgaeCal. Thanks!
I have recently read that, especially for older people who cannot absorb Vitamin B12 so easily, it is better to take it in liquid form and take the dose by placing and holding it under your tongue for several seconds before swallowing. Thus, as I understand it, the vitamin passes straight into your blood stream. Is this correct?
Hi Liz,
Yes, that is quite an efficient way. The most efficient way is by injection, but that’s only recommended in extreme B12 deficiencies.
what do u consider extreme 249? 200? or lower?
Can you recomment some multi-vitamin brands that include all the minerals and vitamins that you recommend taking for optimal bone health? I am having trouble find ones that do that. Thanks!
I also would like for you to send information on multi-vitamin brands that include minerals and vitamins you recommend for our bone health.
I liked this article on B12.
Thanks
this i really hope will help me, and others like me. i am waitting for my email from vivian now, i am not surprised at the results that were found, yes no lie they do strenghten the bones, but do not feed the bone for the inner strenght.truely make so much sense. thank you vivian very much. and i am looking forward to the book
VIVEAN, I enjoyed the article , but i take nexium, i also take b12 and oyster shell calcium , but i got out of bed in jan. and my leg did not hold me up and i fell and broke my foot. I also have problems with my lower legs and feet cramping and feeling numb.
I love all your articles.
Very informative; indicated ehy I really need B Vitamins, which I take regularly.Tthanks.
I take B12 vitamin Complex sometimes for stress. I decided to give my husband the Vitamin daily but forgot myself. So I think your article about Vitamin B 12 tells us all to take them from age 50 on. I feel so much better now. My chiropractor told me to take them. He was so right. Thanks for why it is so important.
I already take b-12 along with calcium, magnesium, D3, and K2. But I have GERD and take Ranitidine HCL. How do I get rid of the GERD so my vitamins can work better? Thanks for your help. Since reading your book and articles I broke my pelvis (a week before your book and great info) and six weeks later it was healed. Sticking with your program and telling everyone I know!!
I had terrible GERD but decided not to take the drugs. Instead I use probiotics and enzyme tablets before each of my meals. Think about the food that may trigger it and remove it from your diet. Your body does not like that food/drink.Also if you take vinegar water a few times a day it keeps you more alkaline. This will help you tremendously. Everyone’s body like to be in the alkaline state instead of being too acidic. Hope this helps you get started to a better place for your health.
A very informative article, thank you, Vivian.
I do take B-complex from time to time but one thing escaped me – if I stick to plain yogurt, instead of synthetic vitamins, isn’t it better (I understand that dairy products are more difficult to absorb after a certain age, but what about artificial vitamins ?) How can I be sure of their better effect? I would appreciate your advice
Thanks again, Margarita
You are perfectely right as an MD , trained in my youth in gastroenterology ,years ago, we noticed that cianococobalamide helped mainlybthe men to avoid osteporosis
Daniele aronrosa
Thank you Vivian
Great information.
Hi Vivian
Keep up the good work.
Read about egg shells soaked with fresh lemon juice for 6 hours provides calcium citrate. I eat Omega 3 eggs fed with seaweed. I did it for a few days and felt relief in my lower back. I am not sure if this can be absorbed by the body. I read about it in a research carried out in Holland that it is beneficial. What is your take?
Regards
Marjorie
I always appreciate updated information. It is another step toward better bone health.
Thank you Vivian for all the wonderful work you had done with research about the vitamin B12 to save the bone density.
Hi vivian,
I am 57 years old Asian, Indian woman. My B12 was high 1108pg/ml last year. My T-value this year on spine-1.9 and Hips -1.0, &-0.7. My doctor want me to take Fosomax. I decided to follow your program Insted. Is high B12 causing my bone problem? I don’t take any extra B12 only multivitamins. I also stopped Prilosac, which I was taking for last 3 years. What should I do to bring my B12 down? Thanks, Mamata,
I have been told that B vitamins are best absorbed sublingual–under the tongue, rather than in the form of a normal vitamin supplement.
I don’t agree that your best bet is to take a multivitamin paying particular attention to the B12 level. If you are low on vitamin B12 or you are taking PPIs, you are better off taking it separately in sublingual form. This way it is absorbed directly without being affected by the problems involved in the stomach, i.e. low stomach acid or low intrinsic factor.
I’m 71 and diagnosed with pre ostoporous?.Just had my 2nd bone density test (waiting for results). My wife has been insisting that I take monthly B12 shots. She does. My wife also uses many of the drugs that you mentioned block B12 absorption. We will followup.
Thank You
GVB
I think we will never have enough to pay your valuable advices for our health. I am very grateful.
I have enjoyed reading all the comments and got good tips for myself Thank you each and all. I have multiple nerve damage from a car accident and I take B-Complex as well as A.D.E.C. along with Turmeric, Cinnamon, Nutmeg and Hypericum pellets to ease nerve pain. I eat a
mediterranean diet and cook everything with Extra Virgin
Olive Oil. It seems to work for me. Since I am in a wheelchair and have no strength in my arms I use my legs to push my chair and do it once a week for a mile which gives me cardiovascular benefit and I do chair exercises twice a week and stretch exercises every day.I am in very good health considering and I do not look my age. Thank you Vivian for your research and your willingness to share your findings with all your readers, and those like me who are on fixed limited incomes.
Be aware you should not cook with olive oil. The chemical changes are not healthy for you. Try coconut oil to cook with. It is very healthy for you.
Thank you for letting us know that Vitamin B-12 is good for my bones., I have known of the benefits of Vitamin B-12 for well being and for my Thalassemia (Mediterranean Anemia) and now I learn that it can help my bones..Your emails are very much appreciated.
Dear Vivian,
I am a 60-year-old Asian American woman with osteopenia in the spine and osteoporosis in the hip. Up until now I have avoided bisphosphonates and other such therapies. However, my doctor is concerned that my condition is progressing and we should take some action. Since I don’t like taking drugs, she suggested either strontium, or else the so-called “medical food” Fosteum. I’ve read your comments about strontium, but what do you think about Fosteum? Thank you. -Jane
Hi Jane,
I don’t recommend Fosteum, due to the fact that one of its main ingredients is soy-derived genistein, which is a phytoestrogen.
Really enjoyed this and alll the articles. I’m happy to say that my orthopedic surgeon went along with me on trying your program to improve my bones. He is going to recheck the bones in a year to a year and a half.
Betsy
i am happy to have read this as i have 177 b12 and am worried as i have numbing etc, lack of concentration i was advised to get injections but i am worried it may cause other problems. what do you recommend? the doctor says this will boost b12 quick. could u please respond? i don’t have facebook.
Injections of B12 are safe and give a quick boost to B12 levels that can take a while to elevate via ingested supplements. Monthly is a good regimen until levels elevate sufficiently. If you’re not keen on injections, sublingual B12 is the best form of supplement because it doesn’t require intrinsic factor for absorption. If you’ve already been consuming sufficient B12 containing food and your serum levels are still low, you are likely to have an intrinsic factor problem.
Good luck!
I am 81yr type2 diabetic. Started taking Boniva infusions 3years ago, Last bone scan showed no improvement. Will stop the infusions. Dr wanted me to try a new drug Prolia but i am not going to. I started taking Liquid Calcium w/magnesium and taking a Vit D sublingual also vita B12 sublingual daily . I take 4 Metaformiin plus 2 Starlix daily. I have found if I take the Metformin Mid way though my meal. it cuts down on the gas and diahrea, I also take Vitamin B complex. I had part of thyroid removed because of Hoshimoto’s disease, take 1 levoxyl daily.Thank you for your good info.
I don’t see that you supplement with K2. I have read many places that without adequate K2, calcium supplementation may do more harm than good because the calcium may be placed in places it doesn’t belong, such as joints, aterial walls, etc. K2 prevents that. Vivian is a strong advocate of balanced mineral & vitamin supplementation, which would include K2.
Btw: Be aware that K1 & K2 serve different purposes in the body with only directly benefiting the bones.
I meant: Be cognizant that K1 & K2 serve different purposes in the body, with only K2 directly benefiting the bones & K1 dealing with blood clotting. Both are needed & useful for proper body function.
Hi Vivian;
Just saying thankyou for your emails and
good information. Will soon get your book.
Interesting to read the questions and
answers too. Till next time, Louise
You say that we should pay special attention to the levels of B12 in a multivitamin. How much do you recommend?
Please let me know where I can buy these vitamins..
Teresa Cannizzo
This article from Vivien is, as always, interesting and informative. It is clear that much work goes into this programme and it is with thanks that people such as Vivien take the time to tell us the things we need to
know.
Julie
I am taking extra B12 as prescribed by my doctor. My B12 was found to be low with blood test so she had me on shots at first but now I take a 1000 mcg tablet each day. Will this help my already diagnosed osteoporosis, or will B12 only help to prevent it before hand?
I am taking extra B12 as prescribed by my doctor. My B12 was found to be low with blood test so she had me on shots at first but now I take a 1000 mcg tablet each day. Will this help my already diagnosed osteoporosis, or will it only help to prevent it?
Thank you for the valuble information Irealy apprcciate all your help yougiving to mde
regard nafila
Vivian, I already take vitamin B-12 supplement for nerve syndrome; which has helped so I do not have to take so much pain medication.
Is there a multi-vitamin that you recommend?
I’ve stopped taking Actonel due to back aches.
I’m curious to see the results of my bone scan taken Thursday.
I know I should be taking a multi-vitamin but am confused as to the best one for me. Help!
I enjoy picking and choosing food for my diet and my husband’s based
on “power” foods that you recommend.
Thank you for all the information and for giving me a new path to follow.
Blessings