Vitamin B5: why vitamin B5 is so important to us: its effect and deficiency symptoms

Vitamin B5: why vitamin B5 is so important to us: its effect and deficiency symptoms

Vitamin B5, also known as pantothenic acid, belongs to the water-soluble group Vitamin B. The vitamin is found in all foods – hence the name, derived from the Greek word “pantos” (“from everywhere”). Deficiency symptoms are extremely rare, but we have included major deficiency symptoms in this article. At the end you will also find a table with recommended foods from the German Dietetic Association (DGE).

Impact: What does the body need from vitamin B5 (pantothenic acid)?

Vitamin B5 (Pantothenic acid) is part of coenzyme A according to the consumer status and is therefore important for energy metabolism. Pantothenic acid is found in all living cells and is essential for the breakdown of fats, carbohydrates, and various amino acids.

The European Food Safety Authority (EFSA) examines the health claims of certain foods Nutritional supplements, the so-called health claims. Four scientifically proven health claims for pantothenic acid are approved. Therefore, vitamin B5 contributes to the normal functioning of the following processes in the body:

  • energy metabolism
  • Synthesis and normal metabolism of steroid hormones, vitamin D, and certain neurotransmitters
  • Reduce tiredness and fatigue
  • mental performance

Other health-related data has not been scientifically confirmed: “The beneficial effect of pantothenic acid supplementation in lipid metabolism, in rheumatoid arthritis or in increasing athletic performance has not yet been demonstrated,” according to a publication from Larry E. Johnson IM MSD Manual.

Vitamin B5 is necessary in the body to build the following substances:

  • some amino acids
  • Blutvarpestof Ham
  • cholesterol
  • Provitamin D
  • bile acids
  • acetylcholine

Due to its important role in energy metabolism and in the development of the neurotransmitter acetylcholine, vitamin B is also referred to as “brain food”. consumer center Communicates.

Daily Requirements: How Much Vitamin B5 is Needed?

like Society for Applied Vitamin Research She stated that vitamin requirements depend on individual energy requirements and are therefore dependent on movement in daily life. the DGE Post an overview by age. The values ​​were last revised in 2021: previously the estimated value was 6 milligrams per day, now the DGE recommends 5 milligrams per day. The numbers are estimates based on the average intake of the population. You can see the overview here:

  • 0 to less than 4 months: 2 mg/day
  • 4 to less than 12 months: 3 mg/day
  • 1 to less than 4 years: 4 mg/day
  • 4 to less than 7 years: 4 mg/day
  • 7 to 10 years: 4 mg/day
  • 10 to less than 13 years: 5 mg/day
  • 13 to less than 15 years: 5 mg/day
  • 15 to under 19 years: 5 mg/day
  • 19 to under 25 years: 5 mg/day
  • 25 to less than 51 years: 5 mg/day
  • 51 to under 65 years old: 5 mg/day
  • 65 years and older: 5 mg/day
  • Pregnant women: 5 mg/day
  • Lactation: 7 mg/day

Vitamin B5 deficiency: symptoms are rare

Vitamin B5 deficiency is very rare, as pantothenic acid is found in small amounts in all foods. According to the DGE, there are no symptoms of deficiency even with a diet low in pantothenic acid. according to Society for Applied Vitamin Research Based on the following characteristics:

  • fatigue
  • Insomnia
  • depressions
  • irritability
  • vomiting
  • stomach pain
  • Tingling and numbness in the toes (“burning foot syndrome”)
  • muscle cramps

People who are malnourished for certain reasons (such as the elderly or alcoholics) belong to the groups at risk of vitamin B5 deficiency.

Possible causes of vitamin B5 deficiency

Because vitamin B5 is found in all foods, inflammation in the body can lead to poor absorption of the B vitamin. For example, people with intestinal disorders may have a greater need for vitamin B5. Alcoholics may also frequently suffer from vitamin B5 deficiency, as increased consumption of ethanol can damage the liver and thus make it more difficult to absorb the vitamin, as stated by the Federal Department of Health. Taking certain medications such as stomach acid blockers or oral contraceptives can increase the need for vitamin B5.

If there are deficiency symptoms, other essential vitamins in the body may also be missing. “Just a deficiency […] The MSD manual says that pantothenic acid is practically nonexistent.” The Consumer Advisory Center recommends preparing food with care, because pantothenic acid is water-soluble and heat-sensitive.

Vitamin B5: Is an overdose possible?

Vitamin B5 is one of the water-soluble vitamins. Excess vitamins are not stored in the body but are excreted in the urine. One overdose With undetectable vitamin B5 according to current studies. But this does not apply to all vitamins: At Vitamin D For example, the government urges caution. An overdose can lead to “unwanted side effects such as kidney stones, kidney calcification, and cardiovascular disorders.” DGE writes.

Taking extra vitamin b5 can be beneficial for at-risk groups, but supplementing with high doses isn’t worth it because the body excretes all the excess. He wrote: “Even large amounts of pantothenic acid — well above this reference value — showed no adverse health effects.” consumer center. However, minor gastrointestinal problems have been observed at very large doses of more than 10 grams per day. The Federal Institute for Risk Assessment does not exclude the possibility that dietary supplements without specified maximum amounts may have undesirable effects on the body.

What foods contain a lot of vitamin B5?

As reported by DGE, the following foods are high in pantothenic acid:

  • waste
  • chicken eggs
  • fish
  • muscle meat
  • soft cheese
  • mushrooms
  • Nuts
  • Peanuts
  • Whole wheat flour

DGE has compiled example tables showing which foods lead to the recommended daily value.

Vegetarian diet:

serving size food Percentage of supporters in mg
150 gr textured soy protein (TVP) 2,5
150 gr Steamed mushrooms 3,0
150 gr squash 0,5
150 gr Lamb lettuce 0,3

Vegetarian diet:

serving size food Percentage of supporters in mg
150 gr Yogurt 3.5% fat 0,5
150 gr banana 0,3
125 grams apricot (spirit) 0,3
30 grams almonds 0,1
80 grams oatmeal 0,9
100 gr Whole wheat bread (2 slices) 0,5
30 grams soft cheese 40% ph. arr. 0,3
80 grams Roh tomato 0,2
250 gr cooked potatoes 0,8
60 grams 1 cooked egg 0,8
150 gr Frozen cooked spinach 0,4


serving size food Percentage of supporters in mg
150 ml Cow’s milk 3.5% fat 0,5
60 grams oatmeal 0,7
125 grams an Apple 0,1
100 gr Whole wheat bread (2 slices) 0,5
30 grams Quality 30% fat i. TR. (single slide) 0,1
150 gr Cooked salmon 2,5
250 gr cooked potatoes 0,8


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