Vitamin B5 (Pantothenic Acid)
Vitamin B5, or pantothenic acid, is a water-soluble vitamin. It cannot be stored in fat. Vitamin B5 is found in nearly all foods, with high amounts in seeds and whole grains and in some varieties of stinging nettles (plants in the Urticacae or nettle family). Royal jelly is the natural product known to contain the most vitamin B5.
Vitamin B5 promotes skin and mucosa growth and resistance to stress or disease. It is necessary to metabolize carbohydrates, fats, and proteins and is instrumental in the synthesis of some hormones.
Roles
What does vitamin B5 do?
- Promotes lower blood cholesterol and triglyceride levels;
- Speeds the healing of wounds, minor burns, irritations, and skin lesions (topical use).
Needs
The data does not allow nutritionists to calculate a recommended dietary allowance (RDA). Adequate intake (AI) of pantothenic acid is considered to be the amount required to offset the B5 eliminated in urine.
Adequate Intake of Vitamin B5:
| Age | mg | |
| Infants | Birth to 12 months | 1.7mg to 1.8mg |
| 1 to 8 years | 2mg to 3mg | |
| Preteens | 9 to 13 years | 4mg |
| Teens/adults | 14 and older | 5mg |
| Pregnant women | | 6mg |
| Nursing mothers | | 7mg |
Source: www.passeportsanté.net; Institute of Medicine, Food and Nutrition Board, 2000.
Sources
The main food sources for vitamin B5 are generally chicken, beef, potatoes, oats, tomato-based products, liver, kidneys, yeast, egg yolks, broccoli, and whole grains.
Food Sources for Vitamin B5 (Pantothenic Acid):
| Foods | Portion Size | Vitamin B5 |
| Shiitake mushrooms, dry | 10 mushrooms (36g) | 8mg |
| Lamb, turkey, beef, chicken, calf, or pork liver, cooked | 100g (0.75oz) | 4-6mg |
| Poultry offal, cooked | 100g (0.75oz) | 3-4mg |
| Caribou (reindeer), roasted | 100g (0.75oz) | 3mg |
| All-bran breakfast cereals | 30g (1oz) | 3mg |
| Pork kidneys, braised | 100g (0.75oz) | 3mg |
| Shiitake mushrooms, cooked | 125ml (0.5 cup) (4 mushrooms) | 3mg |
| Turkey, chicken, pork, or calf hearts, stewed | 100g (0.75oz) | 2-3mg |
| Sunflower seeds, toasted or roasted, dry or with oil | 60ml (0.25 cup) | 2mg |
| Sunflower seed butter | 30ml (2 tbsp.) | 2mg |
| Beef or lamb kidneys, braised | 100g (0.75oz) | 2mg |
| Salmon, oven baked | 100g (0.75oz) | 2mg |
| Domestic or Canada goose, meat only, roasted | 100g (0.75oz) | 2mg |
| Mushrooms, boiled | 125ml (0.5 cup) | 2mg |
| Atlantic cod, dehydrated and salted | 100g (0.75oz) | 2mg |
| Veal shoulder, braised | 100g (0.75oz) | 2mg |
| Hard-boiled egg | 1 egg | 1mg |
| Turkey, dark meat | 100g (0.75oz) | 1mg |
| Caviar, black or red, grainy | 30g (1oz) | 1mg |
| Blue cheese | 50g (1.5oz) | 1mg |
Source: www.passeportsanté.net; Santé Canada, Fichier canadien sur les éléments nutritifs, versions 2001b et 2005; Ministère de l'Agriculture des États-Unis(USDA), National Nutrient Database for Standard Reference.
*µg = microgramme= millionième de gramme.
Deficiency
Vitamin B5 deficiency is unlikely because B5 is found in virtually all foods. Vitamin B5 is sensitive to air, light, and heat, so freezing, canning, refining, and cooking destroy much of its content in food. An unvaried diet consisting mainly of processed foods and certain antibiotics can lead to a deficit in pantothenic acid.
Signs of vitamin B5 deficiency:
- Irritability and agitation;
- Hair loss;
- Fatigue;
- Low energy;
- Malaise;
- Sleep disturbances;
- Nausea, vomiting, and abdominal cramps;
- Neurological disorders such as numbness, staggering gait, and muscle cramps;
- Hypoglycemia and increased sensitivity to insulin.
Adverse effects
Large amounts of vitamin B5 are well tolerated by most people.
Signs of excess vitamin B5 (rare):
- Diarrhea (if more than 10 g/day).
Interactions
Natural health products and vitamin supplements:
- none;
Drugs:
- Drugs that lower blood lipid levels (heightened effect);
- Antibiotic treatments could theoretically cause vitamin B5 deficiency.
Additional information
Speak with your pharmacist if you plan to take B5 supplements. Your pharmacist can help you choose the solution that’s best for you based on your health and any drugs you take.
Other names
Vitamin B5, Anti-stress vitamin, Coenzyme A, CoA, Calcium pantothenate, Dexpanthenol, Pantothenyl alcohol, Panthenol, Pantethine