Vitamin B5
Pantothenic acid
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Vitamin B5, also known as pantothenic acid, helps convert food into energy. It is crucial for making coenzyme A, which is important for breaking down fats. This vitamin supports overall health and well-being.
You can find Vitamin B5 in foods like chicken, beef, eggs, avocados, whole grains, and sweet potatoes. Fortified cereals also provide it. Eating a varied diet helps ensure you get enough.
A lack of Vitamin B5 can cause fatigue, irritability, and numbness. Severe deficiency might lead to burning feet syndrome, which is a burning sensation in the feet. It's rare but can occur in people with malabsorption issues.
Adults need about 5 mg of Vitamin B5 daily. Pregnant women need 6 mg, and breastfeeding women need 7 mg. It's best to get it from food, but consult a healthcare provider if considering supplements.
Vitamin B5 is generally safe, with no set upper limit. However, too much can cause mild side effects like diarrhea. Always talk to a healthcare provider before starting any new supplement.
Frequently Asked Questions
What does Vitamin B5 do?
Vitamin B5, also known as pantothenic acid, is a vitamin that plays a crucial role in energy metabolism. It helps convert carbohydrates, fats, and proteins into energy. It is also important for the synthesis of coenzyme A, which is essential for fatty acid metabolism. This vitamin supports overall health and well-being.
How can I get Vitamin B5 from my diet?
Vitamin B5 is found in a variety of foods. Animal-based sources include chicken, beef, and eggs. Plant-based sources include avocados, whole grains, and sweet potatoes. Fortified foods like cereals also provide Vitamin B5. Cooking methods and food processing can affect its levels, so consuming a varied diet helps ensure adequate intake.
How does Vitamin B5 affect my health?
Vitamin B5 deficiency is rare but can lead to symptoms like fatigue, irritability, and numbness. Severe deficiency may cause burning feet syndrome, which is characterized by a sensation of burning in the feet. People with malabsorption issues or those on restrictive diets may be at risk. It's important to maintain a balanced diet to prevent deficiency.
Who can have low levels of Vitamin B5?
Vitamin B5 deficiency is uncommon, but certain groups may be at risk. These include individuals with malabsorption disorders, alcohol dependence, or those on very restrictive diets. People with these conditions may not absorb or consume enough Vitamin B5, which is essential for energy production and metabolism.
What diseases can Vitamin B5 treat?
Vitamin B5, also known as pantothenic acid, is not specifically used to treat diseases. It plays a role in energy metabolism and the synthesis of coenzyme A, which is important for fatty acid metabolism. While it supports overall health, there is limited evidence for its use as a treatment for specific diseases.
How do I know if I have low levels of Vitamin B5?
Diagnosing Vitamin B5 deficiency is challenging due to its rarity and non-specific symptoms. There are no specific tests for Vitamin B5 levels. Diagnosis is often based on symptoms and dietary assessment. Symptoms like fatigue and irritability may suggest deficiency. A healthcare provider may evaluate dietary intake and overall health to determine deficiency.
How much supplement of Vitamin B5 should I take?
The recommended daily intake of Vitamin B5 varies by age. Adults typically need about 5 mg per day. Pregnant women require 6 mg, and breastfeeding women need 7 mg daily. There is no established upper limit for Vitamin B5, but it's important to get it from a balanced diet to meet daily needs.
Will supplements of Vitamin B5 interfere with my prescription medicines?
No, Vitamin B5 supplements are not known to negatively interact with prescription medications. However, it's always best to consult with a healthcare provider before starting any new supplement, especially if you are taking other medications. This ensures that there are no unexpected interactions or side effects.
Is taking too much of Vitamin B5 harmful?
Vitamin B5 is generally safe, and there is no established upper limit for its intake. However, excessive supplementation can cause mild side effects like diarrhea. It's important to avoid unnecessary supplementation and stick to recommended doses. Always consult a healthcare provider before taking high doses of any supplement.
What is the best supplement for Vitamin B5?
Vitamin B5, or pantothenic acid, is available in several forms, including calcium pantothenate and pantethine. Calcium pantothenate is commonly used in supplements due to its stability and bioavailability, which refers to how well a substance is absorbed and used by the body. Pantethine is another form that may have additional benefits for cholesterol management.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Beef liver, boiled, 3 ounces | 8.3 | 166 |
| Breakfast cereals, fortified with 100% of the DV | 5 | 100 |
| Shitake mushrooms, cooked, pieces, ½ cup | 2.6 | 52 |
| Sunflower seeds, ¼ cup | 2.4 | 48 |
| Chicken, breast meat, skinless, roasted, 3 ounces | 1.3 | 26 |
| Tuna, fresh, bluefin, cooked, 3 ounces | 1.2 | 24 |
| Avocado, raw, ½ | 1.0 | 20 |
| Milk, 2% milkfat, 1 cup | 0.9 | 18 |
| Mushrooms, white, sliced, stir fried, ½ cup | 0.8 | 16 |
| Potatoes, russet, flesh and skin, baked, 1 medium | 0.7 | 14 |
| Egg, hard boiled, 1 large | 0.7 | 14 |
| Greek yogurt, vanilla, nonfat, 5.3-ounce container | 0.6 | 12 |
| Ground beef, 85% lean meat, broiled, 3 ounces | 0.6 | 12 |
| Peanuts, roasted in oil, ¼ cup | 0.5 | 10 |
| Broccoli, boiled, ½ cup | 0.5 | 10 |
| Pita, whole wheat, 1 large | 0.5 | 10 |
| Chickpeas, canned, ½ cup | 0.4 | 8 |
| Rice, brown, medium grain, cooked, ½ cup | 0.4 | 8 |
| Oats, regular and quick, cooked with water, ½ cup | 0.4 | 8 |
| Cheese, cheddar, 1.5 ounces | 0.2 | 4 |
| Carrots, chopped, raw, ½ cup | 0.2 | 4 |
| Cabbage, boiled, ½ cup | 0.1 | 2 |
| Clementine, raw, 1 | 0.1 | 2 |
| Tomatoes, raw, chopped or sliced, ½ cup | 0.1 | 2 |
| Cherry tomatoes, raw, ½ cup | 0 | 0 |
| Apple, raw, slices, ½ cup | 0 | 0 |
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 1.7 | 1.7 | - | - |
| 7–12 months | 1.8 | 1.8 | - | - |
| 1–3 years | 2 | 2 | - | - |
| 4–8 years | 3 | 3 | - | - |
| 9–13 years | 4 | 4 | - | - |
| 14+ years | 5 | 5 | 6 | 7 |
