Vitamin B5
Vitamin B5 plays several roles in the body:
- It's essential for releasing energy from fats, proteins, and carbohydrates.
- It's involved in many other metabolic reactions.
Other names
- Pantothenic acid
Sources
Vitamin B5 is found in many different foods: organ meats, meat, poultry, whole grain products, legumes, nuts and seeds, eggs, some fruits and vegetables (e.g., avocados, mushrooms, corn, sweet potatoes), and dairy products.
Approximate vitamin B5 content
| Food | Portion | Content |
|---|---|---|
| Shiitake mushrooms, dried | 10 | 7.8 mg |
| Chicken liver, cooked | 75 g | 6.3 mg |
| Fresh eggs, whole | 2 large | 2.6 mg |
| Sunflower seeds, dry roasted | 60 mL | 2.3 mg |
| Oyster mushrooms, raw | 1 large | 1.9 mg |
| Avocado, raw | 1 half | 1.4 mg |
| Pork, roasted | 75 g | 1.1 mg |
| Trout, cooked | 75 g | 1.1 mg |
| Food | Portion | Content |
|---|---|---|
| Sweet potato, boiled and mashed | 125 mL | 1 mg |
| Lentils, boiled | 175 mL | 0.9 mg |
| Cow's milk | 250 mL | 0.9 mg |
| Potatoes, peeled and boiled | 1 medium | 0.8 mg |
| Chicken, roasted | 75 g | 0.8 mg |
| Sweet corn, boiled | 1 medium ear | 0.7 mg |
| Plain yogurt, 1% to 2% M.F.* | 175 g | 0.7 mg |
*Milk fat
Vitamin B5 remains stable when cooked.
Adequate intake (AI)
AI is the recommended average daily nutrient intake based on estimates of nutrient intake by groups of healthy people.
Vitamin B5 Requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years | 2 mg | 2 mg |
| 4-8 years | 3 mg | 3 mg |
| 9-13 years | 4 mg | 4 mg |
| 14-18 years | 5 mg | 5 mg |
| Age | Men | Women |
|---|---|---|
| 19-50 years | 5 mg | 5 mg |
| > 50 years | 5 mg | 5 mg |
| Pregnancy | 6 mg | |
| Breastfeeding | 7 mg |
Deficiency
Vitamin B5 deficiency is extremely rare and is only seen is cases of severe malnutrition or genetic anomalies. It's also possible for individuals who consume mainly processed and refined foods, which have reduced vitamin B5 content, to get insufficient vitamin B5.
Symptoms of deficiency include:
- Headaches and fatigue
- Muscle weakness or cramps
- Nausea and vomiting
- Numbness in the hands and feet
Toxicity
No cases of toxicity from food sources have been reported. Excess supplementation may lead to stomach pains and diarrhea.
Supplements
Since vitamin B5 is readily available in food, supplements are not necessary.
Always watch your diet:
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The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.