Basic facts about vitamin B5

Vitamin B5 is broken down by cooking and lost in water.

It supports the utilisation by the body of carbohydrates, fat and protein obtained from dietary sources (aids energy metabolism). It contributes to normal intellectual performance.

Vitamin B5-rich foods, per 100 g* Vitamin B5 content
Nutritional yeast 10,5 mg
Cooked calf’s liver 6,22 mg
Egg yolk 3,17 mg
Cooked beef kidneys 2,34 mg
Raw mushrooms 1,5 mg
Soft-boiled eggs 1,4 mg
Chicken 0,88 mg
Roasted salted peanuts 1,2 mg
Quaker type oatmeal (30 g) 0,15 mg

Find out more about vitamin B5

Vitamin B5 or pantothenic acid is water-soluble. It is thus lost in cooking water.
It is resistant to oxidation and light but destroyed by heat (thus denatured during cooking).
As the body does not produce it on its own, dietary sources are necessary.
It is absorbed in the intestine, but the vitamin is not stored by the body. Every day, a sufficient amount of vitamin B5 must be obtained from dietary sources to cover the body’s requirements.

Roles of vitamin B5

The functions of vitamin B5 are based on its action as coenzyme A.
It supports the normal synthesis and normal metabolism of steroid hormones, vitamin D and some neurotransmitters.
Vitamin B5 plays a role in healthy nervous system function. Coenzyme A is involved in acetylcholine biosynthesis, a chemical neuromediator of the central nervous system. It supports normal psychological functions such as memory, reasoning and concentration.

Requirements in vitamin B5

Table of DRIs (Dietary Reference Intakes) for vitamin B5:

Age / Status DRI for vitamin B5
Infants 2 mg
Children aged 1 to 3 years 2,5 mg
Children aged 4 to 12 years 3 à 4 mg
Teenagers aged 13 to 19 years 4,5 à 5 mg
Women 5 mg
Men 5 mg
Pregnant women 5 mg
Breastfeeding women 7 mg
Elderly people 5 mg
Product availability varies from country to country.

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