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.
I take 10,ooo mg’s a day. Years ago, when I came down with shingles I started takeing 7,000 mg’s a day, and after about three days, the pain was gone! I shingles for about three weeks, but without the pain. A couple of tjmes over the years they tried to come back,but I took B=12 again, and it stopped it.
Im taking b12 now but thanks for reminding me.
Although I’m told it’s not that easily absorbed and often given to old people
by injection….
I am taking a supplement just the same.
Thanks again
All you advise is practical, drug free and based on common sense health.
Very good re vt.b12…….I take it regularly…..in addition to my daily vitamins.
Vivian
If you are over about 40 years old and you are taking B-12, make sure you take,not CYANOCOBALAMIN, which is not readily converted to METHYLCOBALAMIN after you’re in your early forties. Check into the assertion that CYANO implies it has CYANIDE in CYANOCOBALAMIN, which can be absorbed in the body when you are in your 20s and 30s because it is a small amount and your body can handle it, but- not so when you reach forty! Check it out!
Dr. Bolmarcich
Very interesting reading.Your caring for women’s health and your presentation here is showing the professional that you are..We need dedicated professionaly trained Dr’s like yourself to better this world we live in.
I say thank you.
Very interesting – will certainly look into it
Your book was very good bed reading – have now finished and are carrying it out to the best of my abilities – my current Doctor doesn’t have much faith in the book so I’m currently looking for a new Doctor
Will let you know how I go
I ordered your book and follow your Osteoporosis Reversal Program. I have been taking a Mega B-50 supplement that contains 50 mcg of B-12 for many years. Thanks for all the helpful advice!
Elfriede
Hi,Vivian thank you for your time,you keep sending lot’s of information about
the bone. Good job.And thanks again.
Lawrence.
VIVIAN, I would love to get your program right now , but there is a problem of money , even though it is reasonable . I’m on social security & funds are limited. I maybe able to get it in 2 months. Thank you for sticking with me. I’m in such pain you can’t believe. I’m taking tylenol 3 round the clock almost. CAn only sleep on my stomach not my side anymore.
I would appreciate to hear from you about ULTIMATE BONE SUPPORT
because it includes all vitamines ‘ minerals you refer to un your program but in addition there is strontium- it is not a medicine
the link is :
https://www.advancedbionutritionals.com/Products/Dr-Nan-Favorites/Ultimate-Bone-Support-ABBONE3.htm
awaiting to hear from you and thank you in advance
nice weekend
Vivian:
As I read yours articles and the book Osteoporosis Reversal Program, I noticed that in order to improve and maintain healthy bones and/get rid of osteoporosis you need to have to take care of many things. There are many supplements that are needed to buy and drink for a good healthy bones. I wondering if there is a comprehensive multivitamin product in the market that you may recommended because if not it is difficult for compliance with all the nutrients needed every day, especially for people who lives alone, impaired or busy schedules.
Thank you, I like your information very much.
Thank you .Ita.
Spelled regards wrong. Sorry about that.
I am 82 years old and take vitamin D, calcium and magnesium. Meat ,fish and yogurt are on my diet. My problems are related to wear and tear from playing football, basketball and running in track. Had 5 operations on my right knee including a replacement one on the 4th operation. It had to be revised after 3 years and before it was fixed I broke my right hip and it had to be replaced. Still able to walk and drive and my bone density seems to be satisfactory. Having some pain in my left knee, which was never operated on because I was not happy with the results from the right one, and some pain in my left hip at times. Any advice? Regareda Ron
Vivian –
I find it alarming that you only mention cyanocobalamin in your article, when clearly we need to be taking B-12 in the form of methylcobalamin.
Everyone should be aware that most vitamins contain the synthetic form of B-12 (cyanocobalamin) which is B-12 bound to a CYANIDE molecule (yes, the poison!)
Read mote here:
https://www.naturalnews.com/032766_cyanocobalamin_vitamin_B-12.html
I have been on methylcobalamin shots for 3 and a half years due to severe pernicious anemia causing me to go down to 82 pounds and was so weak, using a cane and thinking of wheelchair. Coincidently with starting the B12 treatment, I also started 1000 mg of calcium carbonate and 44,000 i.u. of D3 a day. My osteoporosis stopped getting worse and slightly improved. Still severe by the scan, but my condition is significantly better. Am 67 and milk-free for 35 years. Not a good thing to not get calcium supplements. Also tested 8 for my Vitamin D. The B12 level was like 38. Like others also had a diagnosis of fibromyalgia. Those symptoms improved tremendously with the supplements. Telling the drs no I will not take Forteo and no I don’t want the cyanocabalamin shots. I get the methylcobalamin from a compounding pharmacy and give myself the shots. My nutrition is so much better, have the energy to take care of myself better. You can spiral down but you can spiral up. Trust yourself and keep informed.
Dear Vivian,
If you want my opinion of B vitamins, I will be glad to share my thoughts.
First: doctors told me that there was a big medical research which showed negative effects of multivitamins. So I am trying to replace them with food and additional organic separate vitamins. I failed with algea Ca –
bad for my stomach. I decided to take CCM CA for better absorbtion though I doubt: maybe almond milk and orange juice (fortified) are better?
Wild salmon – good for D. Kasha, banana, Salmon, yellow squash – Mg
Etc. As for vit B then salmon and other is O’K. For some reason B2 should be supplemented and also Q10, K2 (per you), Cr, Z. So the diet are vegi, fruits, 1 egg (fish and egg = Se), salmon, kasha (banana+kasha..=Mg)
Thanks for barley grass or smth! I will add. Whey brings too much protein.
Flax seed bread is not acidic I think. Do you agree?
For exercise I think: jumping twice a day; tap dance – half an hour, power walking, squats different kinds, wearing wellness belt (8 ounces for me)
Thanks
Leonard
Vivian –
It is imperative that professionals such as yourself always stress that people only take vitamins (especially multivitamins) that are organic and whole food-based!
Synthetic ‘vitamins’ are not vitamins. One’s body recognizes them as foreign invaders. I consider them to be poisons. Most of them are manufactured by drug companies. You would never take them if you knew how and of what they are made.
It is unconscionable and immoral that so many doctors and others who market such synthetic atrocities call themselves ethical. And, if they do not know any better, they should not be in a business dealing with the health of fellow humans.
In discussions with many synthetic product companies, I have found that virtually all company representatives were totally ignorant of what I am presenting here.
And, I must also emphasize that every single one of my otherwise intelligent relatives, friends and associates were clueless about this deal over the years.
You should also always emphasize that virtually all organic, whole food vitamins lack the needed potassium and magnesium, elements crucial to one’s health. So everyone must also buy supplements of those two
elements.
The current situation in which these long-established facts are not disseminated religiously by the holistic and natural health community is beyond depressing.
Vivian, please join my crusade in elevating the consciousness of the masses in regards to this current state of affairs.
Hi Viv
I go straight to your item when open my E-mail as it is informative and of considerable value to my complaint and that of vitamin B-12 of no exception ,please carry-on, God bless you.
I share Connie requisition ’to recommend some multi – vitamin brand that include all minerals and vitamins that you recommend taking for optimal bone health.
Respects & appreciation
Yasin
Hi Viv.
I go staight away to your article when open my email as it comes informative and of cosiderable value.
And so it is with B-12 .please curry on for more.
AI ask you to recomend supplements & multi-vitamins all in one-As we find it difficult to remember each one.
yours
Yasin
Hi, If you are going to use Vitamin B12, Why use the Synthetic B12 made from cyanocobalamin ?
Why not use the natural B12 Methylcobalamin.
The cyanocobalamin is cheaper.
I know you don’t recommend dairy products for osteoporosis, but what about magnesium to help absorption? Also would you say Natural yoghurt, cottage cheese, or either Rice or Almond milk is advisable? We need one of these to even make a simple sort of mayonaise for salad! Please forward some answer here – thanks.
Hi Peggy – Magnesium is an important Foundation Supplement that I discuss in detail in the Osteoporosis Reversal Program, and yes, it is essential for absorption of calcium. Fermented dairy products such as plain, unsweetened yogurt or kefir are fine – I do not recommend other dairy products. And dairy alternatives such as almond, rice or coconut milk are just fine.
Ms. Vivian,
I have been taking vitamin b12 for a long time but about a year ago
my Dr. told me to stop taking it or maybe every few days. It was
causing my blood to become too thick. So what do I do. It just amazes
me that one Dr. will tell you one thing to take or do and the next Dr.
will say don’t take or do that. Example: One Dr. said to drink plenty
of water every day and another said he hadn’t had a glass of water in 30
years as we get water from the food we eat and that’s all our body needs.
So what is a person to do?
Thanks for all of your helpful information, Vivian. I am 92, past the age for studies, etc. I eat fish and yogurt, have cut out meat. Had scoliosis as a child and my posture is bad but I am here! Have had two B-12 shots; think they help and give me energy. Have no life-threatening problems….take no medications…..stopped Nexium when you recommended doing it. Thanks…keep up the great work!
I do take sublinqual B12.
Question: I have a small amount of calcium deposits in my heart. Is this the same type calcium taken as a supplement? I decided not to take calcium as I don’t want to create any more calcium deposits.
Dear Vivian,
I just found out today that I have osteoporosis; you can imagine my fear and anxiety. The nurse told me they would have to do some lab work before they can decide on the treatment. However, I do not have any insurance and I am not sure how am I going to pay for it. Finding your website is like a miracle that I cannot explain yet. I just ordered your program and cannot wait to get it so I can start. Vivian, I also wanted to know whether program could aid with hypertension.
Thanks you the hope.
C.M. Anderson
You are the greatest! Your information is very helpful. I have seldom taken any prescribed medications and am very thankful and grateful that I have not. However, I am on prednisone at present because of ITP and I want to get off it as soon as possible. The Dr. tells me I have to been weened off it very slowly. My platelets keep going down and then up a little but as long as they stay quite a ways below normal, the Dr. tells me I must stay on it. Isn’t there a natural herb that would be better for my body and bones? Other then the ITP I am in excellent health and intend to stay that way with your help. Love, blessings and peace, Pat
Very good information. My wife has some problem with bone loss and so my
interest. Keep up the good work as so much information and advice these days
is completely faulty and inaccurate.
Natural yogurt is good for bones?
Hi Maria, Yogurt and other fermented dairy products like kefir are acid neutral and contain beneficial bacterial cultures. Other than these fermented dairy products, I do not recommend using dairy, which is highly acidifying.
I found out many years ago that I needed to take my B vitamins. I don’t feel well unless I do. I make sure I get my B 12 because I know how important it is. I am 83 years old and do have some osteoporosis but I have never broken a bone. It pays to pay attention to your nutrition.
Hello Vivian:
You write about the need for Vit Bs for also a synergistic effect.
Would Brewer’s yeast (from the Beer making process and it is not the kind of yeast we would use for baking) (which is balanced and complete with all the B vitamins) be then not best, although it is some production to dissolve the powder and not too good tasting, either. But balanced.
Thanks. Karla
Hi Karla – I don’t recommend brewers yeast as a source of B vitamins. About 20 percent of the crude protein nitrogen in brewers yeast is in the form of purines which elevate blood levels of uric acid.
So what can you do if you have to take a proton pump inhibitor. Should you take a B12 supplement?
Vivian, thank you for the article.
I recently started using a B-12 Energy Patch (by Healthy Habits)…an external dietary supplement you place behind the ear on upper part of the neck. Product can be found online (check for best prices).
The patch contains B-12 (as methylcobalamin)and Folic Acid.
I’m enjoying the trans-dermal delivery system. I now have more peace of mind knowing I’m getting the B-12 my body needs.
Thank you Vivian for all your information. Can you recommend a good brand of multivitamin that has all the right levels of B vitamins in it.
Have you heard of the vitamins from the company Algaecal called The Kitchen Sink? Do you recommend them ?
Hello Vivian
Thank you for all of the emails regarding vitamins and minerals that we need to keep our bones strong. I’m currently taking a multi-vitamin for women 50 and older. Although this vitamin seems to have all of the vitamins & minerals that you suggest in your articles, it does fall short of your recommended doseage in most cases. I’m not sure I want to be taking 4 or 5 supplements daily in order to make up the shortfall. In addition,I take CO Q10 and flaxseed oil capsules. Should I continue on this path or just stick to the multi-vitamin? Also, what are your thoughts on Strontium? I believe this is a fairly new supplement in the fight against Osteoporosis.
Thankyou Vivian i didnt know about vitamin B12 ,I dont know what my levels are,would i need a blood test ? or could i just start taking one a day? many thanks for all your help Cheryl
Hi Cheryl – Unless you’re taking a drug that interferes with B12 absorption (such as those I mentioned in the article), you should be fine as long as you’re taking a multi-vitamin that includes B12.
Sublingual B-12 is great I take it everyday. I am happy to know it is good for your bones. Thanks Vivian for the info.
In 2005, one ovary, the appendix, a cyst, endometriosis tissues, and part of my colon was remove. As the result of removing this portion of my colon, I was told that my body would never produce B-12 again. So I currently take B-12 injections. In 2007 I had my first bone density scan, which showed that I was osteopenia. Every annual scan since then, has shown decreasing bone mass. I attempted the drugs but had a bad experience and prefer to treat this condition wholistically. There has to be some healthier alternatives.
Thank you Vivian for the sharing of your constant research. I am enjoying some of the benefits of the saveourbones programme after only 1 month.
No recommended level of B12 was stated in your article on Low Levels of Vitamin B12 Linked to Osteoporosis. That info with your recommendation would be helpful.
You article “Low Levels of Vitamin B12 Linked to Osteoporosis” failed to state a recommended daily amount of B12. That would be helpful information from you.
The RDA for B12 is 2.4 mcg, David.
Is it easy to get a test to find out one’s level of Vit B12?
As always, none of this is straightforward, The level of B12 partly depends on the correct level of Hydrochloric Acid (HCL). Yet HCL itself, if too high, reduces calcium absorption. I am currently trying to get hold of test papers to find out my HCL level but they don’t sell them in the chemist shops in the UK. Oh, if only it were more simple!
Just heard about Hydroxaden 2.5 a B12 spray to spray in the mouth as the best way instead of a pill to maintain B12 in the body. Have you any info?
I take Andrew Lessman’s B-12-300 from Pro Cap Labs. He makes his own. This is a protected form of the vitamin in the bottle and its contents are only released in the small intestine where it can be asborbed. Pro Cap Labs, 430 Parkson Road, Henderson, Neveda Call to order 1-800-944-9999 or for questions and answers about this product call 1-800-808-7311. His products are excellent and he takes what he makes. He has been making his vitamins for 30 + yrs. now.
By the way I switched to a B12 vitamin along with the regular B complex that I always take. I mix almond milk with my oatmeal and also with the Whey powder protein drink as well. I think all of this has helped me a lot.
Genentech which makes Boniva has put out a rather interesting statement in Ocotber magazines stating they are making an important correction regarding Boniva for women with postmenopausal osteoporosis.
The FDA has found there is not enough evidence to support the statement “After one year on Boniva 9 out of 10 women stopped and reversed their bone loss.” This is not true and not a cure for for postmenopausal osteoporosis. It only increases bone mass. It helps reduce the chance of having a spinal fracture (break). It is not known how long Boniva works for in the treatment and prevention of osteoporosis. This is what was published.
I recently had a bone scan, after my doctor bugged me into getting one as the last one several years ago was not good. she was sure she was going to recommend some of this awful medication for me. When I went for the follow up visit determine to keep saying no to that medication she never even brought it up. She was a cholesterol jag that day. The medical profession will scare you to death saying if you break a hip you will die two years later and on and on. They believe this is a true disease. I have no patience with the medical profession anymore. They serve a purpose in a true medical emergency. They do not have the right to manage every aspect of our personal lives.
I have your book but I don’t know how to construct meals in the 80–20% that you suggest.
I’ve written this to you many times but never get an answer.
What Ineed is instructions on how to put together such meals.
The book is not doing me any good without further instructions.
I never thought to much about bone loss until now. Here I am 70 with M.S. and some of the medication causes bone loss.
Here is a link about a woman who cured herself of MS. I hope this helps.
https://www.youtube.com/watch?v=KLjgBLwH3Wc&feature=share
I am ready to start the healing process of my Bones after being told that I have osteoporosis and I don’t want to use either Fosamax or Actenol.
I will now try some of your suggestions like Vitamin B-12, Almond Milk, grape fruit and the new exercise, although I walk everyday. I am already starting to sleep with my window open which I never did. As I find new things as I read the Hand Book I am willing to do what every it takes without these drugs. I only took 1 pill of Fosamax and it caused my Jaw to hurt for 5 days. My doctor was not happy that I did not want to take any more
i have osteo and isince march have shrunk 3 inces from 4.11 to 4.8. i ordered strontium as an alternative to osteo drugs.has anyone had god results from this? my doc also mentioed soy protein. i dont want to be the incedible srinking woman. suggestions?
Your free e-book and continued articles that deals with osteoporosis are gems initself. They show how consumate you are in helping people with their problems of osteoporosis and give us an opportunuty to know more about it and how to prevent and heal ourselves.Save Our Bones is indeed a book that we haven to have. My God bless you! Keep the good work.
Please help! I am 12 years old and my b12 is low the docter said. They are starting me on injections. My b12 is 115 its a gene i got from my mom who had it to. She got the injections but she had a reaction that she got worse instead of better.. She felt weak more n more tired.. I just got my first injection earlier today and now i feel tired and when i do small things like picking up clothes my heart starts beating really fast as if i was doing alott of work. Am i having a reaction?? Is the tiredness just because i woke up at 6am?
Thank you Vivian very informative and i love that you mention and give details on the studies. My husband gives me a hard time when studies are not specific. Also would you add birth control to the list of medicine that depletes vitamin B12? And should people who already have vitamin b12 deficiencies go on birth control?
Take care!
I have pernicious anemia( I do not have the intrinsic factor to draw the B-12 from food or supplement) so I know the importance of B-12. The food I eat that contains B-12 does not even work in my case. All the other nutrients have to be present for my injection to work. They are just as important since B-12 does not work unless you have iron, folic acid potassium,etc. stated in her article. So people do your home work so you can get the benefits from all nutrition not just one supplement.