The Top Vitamin B5 Rich Foods + Recipes
Why is Vitamin B5 important? How much do you need each day? What do deficiencies look like? Which foods and recipes contain it?
What is Vitamin B5?
Vitamin B5 was discovered Dr. William Rogers from the University of Texas in Austin and is also known as pantothenic acid, meaning “everywhere” in Greek and is found in many food sources.
Why is Vitamin B5 important and what does it do in the body?
Vitamin B5 is used to make coenzyme A (CoA) which plays a major role in multiple metabolic functions, and acyl carrier protein, which play crucial roles in using fats, proteins and carbohydrates to make energy. It's also used in the making of antibodies, acetylcholine (a chemical that transmits nerve impulses), adrenal hormones (it is often called the anti-stress vitamin because it supports adrenal hormone production), joint function and red blood cells. It is available in its most active form, pantethine, to lower blood cholesterol and triglyceride levels as it promotes their usage in energy production using carnitine and CoQ10. Pantothenic acid is also a stamina enhancer and prevents certain types of anemia. It is used to support the health of the gut and may be supportive in treating depression, rheumatoid arthritis (using calcium pantothenate at 2 g daily) and anxiety. It may also help reduce toxic wastes from bacteria such as propionic acid.
What amount of Vitamin B5 do you need each day?
Vitamin B5 can be found in multivitamins and B complex vitamins, or sold separately under the names pantothenic acid, pantethine and calcium pantothenate, of which pantethine is the most effective form. It is available in a variety of forms including tablets, soft gels, and capsules.
The DRI (Daily Recommended Intake) /RDA (Recommended Daily Allowance) of dietary vitamin B5 are listed below:
Please Note: By definition, the DRI/RDA recommendations apply only to 98% of healthy individuals and are not sufficient for those with higher nutrient requirements based upon their biochemical individuality, genetics, health status, medications, deficiencies, lifestyle, and toxic exposures.
Recommended daily intakes of dietary vitamin B5 are listed below:
- Infants birth - 6 months: 1.7 mg
- Infants 7 months - 1 year: 1.8 mg
- Children 1 - 3 years: 2 mg
- Children 4 - 8 years: 3 mg
- Children 9 - 13 years: 4 mg
- Teens 14 - 18 years: 5 mg
- 19 years and older: 5 mg
- Pregnant women: 6 mg
- Breastfeeding women: 7 mg
Higher doses may be recommended by a health care provider for the treatment of specific conditions.
People who do not eat a balanced diet every day may benefit from taking a multivitamin and mineral complex.
Recommended Daily Allowance 6mg/Day
Optimal Daily Allowance 100mg/Day
What are possible Vitamin B5 (Pantothenic) deficiency symptoms?
Burning feet syndrome (numbness and shooting pains in the feet)
Hypoglycemia (low blood sugar)
Gastric conditions including indigestion, constipation and ulcers
Burning feet, pins and needles, limbs falling asleep
Hair loss and greying hair
Muscle tremors or spasms
What are possible Vitamin B5 excess symptoms?
There are no known side effects or adverse reactions that have been reported with either pantethine or pantothenic acid.
What steals Vitamin B5 from the body?
If you are using any of the following medications, you should not use vitamin B5 supplements without first talking to your health care provider.
Antibiotics, Tetracycline as B5 interferes with the absorption of Tetracycline and should not be taken at the same time as the antibiotic.
Drugs to treat Alzheimer's disease
- Donepezil (Aricept)
- Memantine hydrochloride (Ebixa)
- Galantamine (Reminyl)
- Rivastigime (Exelon)
Vitamin B5 may increase the effects of these drugs called cholinesterase inhibitors, that might lead to severe side effects. These drugs should not be taken with B5 unless under a doctor's supervision.
The use of broad spectrum antibiotics such as Amoxicillin/Clavulanic Acid (Augmentin), Vancomycin will kill off the colonies of beneficial bacteria in the gut that help make B5 vitamins.
Stress, alcohol, caffeine, inflammation and diabetes use more Vitamin B5 supplies from the body and therefore increased consumption via foods or supplements may be required.
What tests can be used to assess Vitamin B5 or pantothenic acid levels?
Alpha keto acids in urine
Pantothenic acid in urine
What are the best foods to eat that contain the highest amounts of Vitamin B5?
Top 10 Vitamin B5 (Pantothenic acid) rich foods are
1. Liver 8.3mg/100g
2. Rice Bran 7.4mg/100g
Recipe: Rice Bran Muffins
3. Sunflower Seeds 7.1mg/100g
Recipe: Cinnamon Spice Baked N'Oatmeal
Recipe: Rosemary Raisin Crackers
4. Mushrooms 3.6mg/100g
Recipe: Healthier Bibimbap
Recipe: Chicken + Vegetable Risotto
5. Caviar 3.5mg/100g
Recipe: Avocado and Caviar Fat Bomb
6. Sun Dried Tomatoes 2.1mg/100g
Recipe: Creamy Sun Dried Tomato Chicken
7. Wild Atlantic Salmon 1.9mg/100g
Recipe: Creamy Salmon Planks
Recipe: Salmon Cakes
8. Avocado 1.5mg/100g
Recipe: Chocolate Avocado Cookies
9. Sweet Potato 1.1mg/100g
Recipe: Rosemary Lemon Chicken with Sweet Potato
10. Cauliflower 0.71mg/100g
Recipe: Cauliflower Mash
Recipe: Cauliflower Popcorn
What are the very best Vitamin B5 products to purchase?
Best form of Pantothenic acid is pantethine.
This article was written by Jonathan Tommey, clinical nutritionist and Bella Grace, NTP. This article is not intended to diagnose, treat, cure or prevent any disease. Content should not be considered a substitute for professional medical expertise or treatment.
Beef Bulgogi Bowls
Makes 2 Large Bowls
1 lb. grass-fed rib eye or sirloin steak
2 tablespoons cooking oil of choice
2 tablespoons coconut aminos
2 tablespoons freshly minced garlic
1 tablespoon raw honey or sweetener of choice
2 stems of green onion, finely chopped
2 tablespoons toasted sesame seeds
4 cups dark leafy greens
2 cups roasted broccoli
3 large carrots, roasted
3 cups cauliflower rice
+ hot sauce (to taste)
= spicy mayo!
1) To make the roasted vegetables, throw frozen broccoli and carrots onto a baking sheet, drizzle in cooking oil of choice, salt and pepper, and roast in the oven at 375F for 30 minutes or so. Remove and set aside.
2) Place the steaks in a large bowl with coconut aminos, minced garlic, raw honey, salt and pepper. Let marinate for 10-30 minutes.
3) In a large skillet, add cooking oil and saute the steaks (along with sauce) over medium high heat or until the steak is medium-well done.
4) Set the beef aside and slice into thin pieces.
5) Using the same pan, heat up your cauliflower rice in the skillet until piping hot.
5) To each bowl, add 2 cups of greens. Top greens with 1-2 carrots, 1 cup roasted broccoli, 1 1/2 cups cauliflower rice, 1/2 lb of steak and chopped green onion. Add a dollop of spicy mayo on the side, sprinkle with sesame seeds and enjoy!
Isabella Grace is a Nutritional Therapy Practitioner focusing on toxin-free, natural living to its fullest extent. Her mission is to provide personalized integrative health solutions to create sustainable, lifelong change and enable you to live, love, and serve at your fullest health potential.
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