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?

By
Bella Grace
The Top Vitamin B5 Rich Foods + Recipes

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:

Pediatric

  • 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

Adult

  • 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)

Fatigue

Rheumatoid arthritis

Mental stress

Depression

Hypoglycemia (low blood sugar)

Gastric conditions including indigestion, constipation and ulcers

Allergies

Eczema

Burning feet, pins and needles, limbs falling asleep

Hair loss and greying hair

Poor concentration

Common infections

Nausea

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

Recipe: Chicken Liver with Onions and Bacon

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.

Bella Grace

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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