Vitamin B5 is one of the essential nutrients that plays a major role in our organism. It belongs to the B-complex group of vitamins, which are all responsible for converting food into energy our body absolutely needs in order to function properly. So to stay healthy, you need to enrich your everyday diet with vitamin B5 foods and here you can find plenty of ideas for your daily menu. To see what other nutrients are important for your well-being, check out the infographic about the world of vitamins created by our specialists from MedAlertHelp.org.
What Is Vitamin B5?
Vitamin B5 is also known as pantothenic acid. Like other B vitamins, it is water-soluble, meaning that the body isn’t able to store it in large amounts. That’s why you need to regularly consume foods containing this irreplaceable nutrient. One of its main functions is to help synthesize coenzyme A (CoA), which is essential for various metabolic processes. Since it is soluble in water, red blood cells transport it through the bloodstream.
Vitamin B5 Benefits
Vitamin B5 has a range of important functions. It is responsible for breaking down proteins, fats, and carbohydrates and converting them into usable energy. Moreover, it contributes to the production of red blood cells. Another vitamin B5 function is maintaining a healthy digestive system and enabling the body to use other vitamins.
Pantothenic acid plays a major role in synthesizing coenzyme A, which is crucial for the synthesis of fatty acids. Thanks to CoA, the liver is able to metabolize some drugs and toxins. According to some research, vitamin B5 is effective in lowering bad cholesterol. What’s more, it can reduce the risk of heart attack and stroke.
Vitamin B5 can bring a number of benefits to our skin as well. As it builds moisture levels, it is an important ingredient of many skincare products. People also take pantothenic acid to treat acne.
Sources of Vitamin B5
A wide variety of foods contains vitamin B5 in different amounts. Various kinds of meat and whole grains are loaded with this nutrient. Also, some fruits and vegetables are great sources of pantothenic acid. In addition, it is added to a range of foods and beverages, such as breakfast cereals and energy drinks. When we process foods, some of the pantothenic acid content may be lost. Here we will provide you with a vitamin B5 foods list, which can serve you as a good starting point when making your eating plan.
Beef liver is one of the richest sources of pantothenic acid since a three-ounce serving of boiled liver provides you with 83% of your daily value (DV) of vitamin B5. On the other hand, lean meat has a lower vitamin B5 content as three ounces of broiled, ground beef have 6% of your DV of pantothenic acid.
To reap pantothenic acid benefits, you can include chicken in your eating plan. Three ounces of skinless chicken breast will cover 13% of the recommended daily value of vitamin B5. This type of meat is also an excellent source of other B vitamins, such as niacin and vitamin B6.
Another type of meat that is rich in pantothenic acid is pork. A three-ounce pork chop contains 17% of your DV of vitamin B5. What’s more, pork is packed with other vitamins from a B-complex family, including thiamine, riboflavin, and niacin. It’s recommended to choose leaner parts of this meat.
Various types of fish contain vitamin B5 and tuna is among them. Three ounces of cooked bluefin tuna serve 12% of your daily value of pantothenic acid. This great source of omega-3 fatty acids also belongs to vitamin B6 foods. In addition, it is rich in important minerals such as selenium and potassium.
Salmon is even a better choice than tuna as it is a low-mercury fish. Wild Atlantic salmon has the highest content of pantothenic acid. In a three-ounce fillet, you will get more than 30% of your DV of vitamin B5. Just like tuna, it is also an excellent source of omega-3 fatty acids and various minerals.
Trout is another type of fish that belongs to foods high in vitamin B5. If you eat one trout fillet, you will cover 30% of your daily value of pantothenic acid. This freshwater fish is also rich in other B vitamins, including riboflavin, niacin, and vitamin B12.
Milk is a highly nutritious type of food as it’s an excellent source of protein and numerous minerals and vitamins. One cup of reduced-fat milk will provide you with 9% of the recommended daily intake of vitamin B5. Moreover, it is high in calcium, phosphorus, and vitamin A and vitamin D.
Yogurt is another dairy product which is a great source of vitamin B5. One cup of low-fat yogurt serves 29% of your DV of pantothenic acid. Besides vitamin B5, vitamin B12 and riboflavin are also found in plain yogurt. In addition, it is a rich source of calcium and phosphorus, just like milk.
Cheddar cheese also contains pantothenic acid, but in a lower amount compared to other dairy products. If you eat 1.5 ounces of this cheese, you will get 2% of your daily value of vitamin B5. Furthermore, it will provide you with other vitamins and minerals, such as vitamin A, riboflavin, and phosphorus.
There are various vitamin B5 foods vegetarian people can add to their eating plan. Shiitake mushrooms are among them as half a cup of cooked mushrooms has 26% of the recommended daily value of pantothenic acid. They are a really healthy option thanks to being low in calories and rich in fiber and numerous nutrients.
White mushrooms also contain pantothenic acid. In half a cup of stir-fried mushrooms, you will get 8% of your DV of vitamin B5. Moreover, they are rich in other B vitamins, such as riboflavin and niacin. Among their numerous health benefits, they will keep your bones healthy thanks to being a great source of copper and phosphorus.
Although sunflower seeds are small, they are really powerful. They also belong to vitamin B5 rich foods as a quarter of a cup of these seeds serves 24% of your daily value of pantothenic acid. Sunflower seeds are especially high in vitamin E, which is often referred to as “a fountain of youth.”
Peanuts are highly nutritious thanks to their high content of various minerals and vitamins. If you eat a quarter of a cup of peanuts, you will cover 5% of your DV of vitamin B5. In addition, they are an excellent source of niacin, folate, and vitamin E.
A number of vegetables are great vitamin b5 sources, including potatoes. One medium potato baked with the skin will provide you with 7% of your recommended value of vitamin B5. What’s more, they are a rich source of vitamin B6, potassium, and manganese.
Broccoli is another healthy vegetable full of nutrients. Half a cup of boiled broccoli will get you 5% of your DV of pantothenic acid. This low-calorie vegetable is rich in various minerals and vitamins, including manganese, potassium, folate and vitamins A, C, and K.
Among foods containing vitamin B5, peas are a great choice as they are also an excellent source of protein and fiber. In one cup of cooked podded peas, you will get 27% of your daily value of vitamin B5. In addition, they are rich in manganese, folate, and vitamins A and K.
Apart from being low in cholesterol, tomato puree is a very good source of many vitamins and minerals. One cup of canned tomato puree provides 22% of the recommended value of vitamin B5. Among other vitamins, it is rich in vitamins A, C, and E.
Yellow Sweet Corn
Yellow sweet corn is a rich source of various minerals and vitamins, including vitamin B5. One cup of this grain contains 21% of your DV of pantothenic acid. It is also high in thiamin and niacin. Moreover, sweet corn is a great source of dietary fiber and a number of healthy minerals, such as manganese and phosphorus.
Various types of squashes belong to foods with vitamin B5. For example, one cup of baked acorn squash diced in cubes provides you with 21% of your daily needs for pantothenic acid. What’s more, this delicious veggie is rich in fiber, vitamin A, thiamine, potassium, and manganese.
Avocados are high in various minerals and vitamins, so this type of fruit is a smart addition to your diet. One avocado will cover 20% of your daily value of vitamin B5. They are also a great source of vitamin C, vitamin K, folate, potassium, and copper.
Guavas are very nutritious thanks to a range of vitamins and minerals they contain. In one cup of this fruit, you will get 15% of your DV of vitamin B5. In addition, they are high in vitamin C, folate, and vitamin A. When it comes to minerals, they are a good source of potassium and copper.
Besides being a vitamin C bomb, pomegranates belong to pantothenic acid foods. One cup of this fruit serves 13% of your daily value of vitamin B5. They are also loaded with vitamin K and a great source of folate and thiamine.
Pink grapefruit, like all citrus fruits, is very rich in vitamin C. Furthermore, it is a good source of other vitamins, like vitamin A, thiamin, folate, and pantothenic acid. One cup of grapefruit provides you with 12% of the recommended daily value of vitamin B5.
Bananas have a range of health benefits as they are rich in numerous nutrients. One cup of sliced bananas will cover 10% of your DV of vitamin B5. This fruit is also a great source of fiber, vitamin C, and vitamin B6.
Raspberries are great for your health since they are high in vitamin C and manganese. They also contain vitamin B5. In one cup of frozen raspberries, you will get 9% of your daily value of pantothenic acid.
Thanks to this list, now you know what foods have vitamin B5. As you can see, a wide range of meats, fruits, and vegetables are rich in this important nutrient, so it won’t be difficult for you to create a healthy eating plan with a sufficient amount of pantothenic acid.
Recommended Daily Intake
The Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies provided the Dietary Reference Intakes for all the nutrients, including vitamin B5. Since the FNB wasn’t able to establish Recommended Dietary Allowance or Estimated Average Requirement for pantothenic acid, it defined Adequate Intake (AI) on the basis of usual vitamin B5 intake of healthy individuals. A healthy diet is usually sufficient to meet your daily needs of this nutrient, so try to regularly consume foods rich in vitamin B5.
AIs differ depending on age, and they are presented below:
- From birth to 6 months – 1.7 mg
- From 7 to 12 months – 1.8 mg
- From 1 to 3 years – 2 mg
- From 4 to 8 years – 3 mg
- From 9 to 13 years – 4 mg
- 14+ years – 5 mg
Although a daily intake of vitamin B5 should be the same for both men and women, women need more pantothenic acid during pregnancy and lactation. AI for this nutrient for pregnant women amounts to 6 mg, while women who are breastfeeding need 7 mg per day.
Vitamin B5 Deficiency
As almost all foods contain at least a small quantity of vitamin B5, deficiency of this nutrient is very rare. Only people who have an extremely poor diet are at risk of being deficient in pantothenic acid.
Since there haven’t been many people with a pantothenic acid deficiency, there isn’t much information about this condition and its symptoms. According to the experience of war prisoners in WWII, they include numbness and burning of the hands and feet. On the basis of experiments conducted on both humans and animals, scientists came to the conclusion that other vitamin B5 deficiency symptoms are irritability, headaches, fatigue, disturbed sleep, and anorexia.
Who Should Take Vitamin B5 Supplements?
Deficiency of pantothenic acid is extremely rare, so there is usually no need to take a vitamin B5 supplement. However, people with a pantothenate kinase-associated neurodegeneration are at risk of having low levels of this vitamin. This is a rare, inherited disorder which can decrease the conversion of pantothenic acid to CoA. Except for people with this serious medical condition, a balanced diet rich in healthy foods can prevent deficiency in this nutrient.
Vitamin B5 Side Effects
Generally, pantothenic acid is considered safe as there are no reports on its toxic effects. However, you should always be cautious when taking supplements, as high doses of 10 g/day may cause mild diarrhea and gastrointestinal problems, like heartburn and nausea.
Vitamin B5, also known as pantothenic acid, has a number of vital functions in our body. In addition to playing an important role in energy production, it is responsible for keeping our digestive system healthy and improving skin hydration. Since it is present in a variety of foods, it is not difficult to include it in your eating plan. People are rarely deficient of this important nutrient, so vitamin B5 supplementation is usually unnecessary. Although it hasn’t been reported that it can be toxic, high doses of pantothenic acid may cause mild side effects. That’s why it’s always best to eat healthily and avoid nutrient supplements.
What does vitamin B5 do?
Vitamin B5 has a number of important roles in our body. It takes part in the production of energy. It maintains our skin, hair, and eyes healthy. It is responsible for the production of red blood cells and keeps our digestive tract healthy.
What does vitamin B5 do for your skin?
Many skincare products contain provitamin B5 or panthenol, which our body transforms into vitamin B5. This ingredient is meant to hydrate and soothe our skin. In addition, pantothenic acid is used for acne treatment.
Is vitamin B5 good for hair?
Like other B vitamins, vitamin B5 can contribute to the health of your hair. Since pantothenic acid helps your body process the food you consume and use its nutrients, it indirectly nourishes your hair follicles and promotes hair growth. A healthy, varied diet will provide you with a sufficient amount of this vitamin, so there is no need to take vitamin supplements.
How much vitamin B5 should I take daily?
Healthy adults need 5 mg of vitamin B5 per day. Since a large number of foods contain pantothenic acid, you can easily cover your daily needs of this vitamin by following a healthy eating plan. You should always consult your doctor prior to taking any dietary supplements.
Can you take too much vitamin B5?
Being a water-soluble vitamin, excess amounts of pantothenic acid are excreted in the urine. So it is very unlikely that you will overdose on this vitamin. However, large doses of vitamin B5 can cause some mild side effects, such as diarrhea and heartburn.
What foods contain vitamin B5?
All kinds of meats are good sources of vitamin B5, while the liver is especially rich in this nutrient. In addition, salmon, trout, tuna, and other fish are high in pantothenic acid. Mushrooms are another great source of this vitamin. Also, various fruits and vegetables are packed with vitamin B5. So, there are a huge number of vitamin B5 foods; they just differ in the amount they contain.