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Connie (Slc, Ut) on 10/12/2011

Hi D,

As you probably know, the whole complex of B vitamins works best when taken together. But the proportions and amounts may vary with an individual's distinct needs. B6, Folate, and B12 have a special relationship as each supports the uptake and action of the other. Some people may need to vary the amounts of individual B's to achieve a balance.

I've been looking for supplements that are supportive of B12 uptake, but I haven't found much information that is specific to this. However; there is evidence that vitamin E protects B12 from oxidation, and helps make it active in the body. Aloe Vera has been found to increase the availability of B12. Improving digestion, of course, would be the most beneficial for uptake, because B12 is the most difficult of nutrients to absorb. It requires a nearly perfect set of salivary enzymes, pancreatic enzymes, stomach acid, and a well functioning set of intestines to be able to do its good business. ( It's something of a diva that needs to be coddled. )

There are many subtances that interfere with its absorption, and these include just about every medication, certain heavy metals, nitrous oxide (an anesthetic), air pollution, etc. Pathogens and parasites compete with the body for it. This is true for all nutrients, but B12 is particularly vulnerable. If supplemented in dosages of 5000 mcg. or higher, it can antagonize potassium. If someone supplements with high dosages of potassium, it may also antagonize B12.

Some foods, such as algaes and seaweeds contain B12 analogues that do not perform the same functions as the active B12. If taken in too high a quantity, these analogues will fill too many receptors and block the uptake of active B12. But these foods are extremely nutritious and healing, so I recommend that they be taken judiciously. This is such a complex subject.... I wish it could be more simple for us.

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Replied By Timh (Louisville, Usa) on 10/13/2011

I have a long history of all the digestive problems above listed, but I have magically seemed to maintain proper B-12 levels as recorded in blood test. I supplement w/ multi b vit. As well as extra folic acid and 12. I am now using the 12 derivative or preconverted form ---methycobalamin. I also take liquid liver extract which contains nature's highest levels of iron and b-12. Eat chicken or calf liver once weekly. Liver is one of nature's most nutrition dense foods ever.
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Replied By Lena (CA) on 06/19/2022

I have been trying to figure out how to supplement b vitamins. I am a 40 year old female vegetarian and when I try to go on diets or fast or go through big changes or stressors my hair thins....one time when I had been fasting taking a b complex restored my hair growth tremendously....however my sister who is around my same age but not a vegetarian recently found out she has b6 toxicity with neuropathy which is not clear if it will be permanent or not and she hasn't been taking crazy high doses or anything. So now she is on a campaign telling everyone not to supplement b vitamins over the rda. But given my experience, I am nervous to stop taking my high doses since it helped me. Any thoughts?
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Replied By Art (California) on 06/19/2022

Lena,

Vitamin B6 can be a little confusing when it comes to peripheral neuropathy (PN) because it is one of the three B vitamins used to try and reverse PN. Going higher than 200 mg can be problematic and can actually worsen PN. Staying lower can contribute to improving PN. Using 100 mg in two divided doses per day would be considered acceptable for most people trying to improve their PN. The vitamin B6 form called P5P might be a good choice. Dose is important, more is not better and some people are more sensitive to B6 than others. The two other B vitamins are a bit more forgiving on dosing when it comes to PN. There are other supplements that have shown benefit for PN also in case B6 is not an option.

Art

Replied By sara (the beaches) on 06/20/2022

Nutritional yeast is the best way to get b vitamins. it can be sprinkled on anything and has a wonderful flavor. Vegans use it as a cheese substitute. I love it on eggs that I scramble, but I also use it in soups, stews, and on popcorn too.

Replied By BevilNC (NC) on 06/27/2022

Nutritional yeast.