Vitamin B5 (Pantothenic Acid): The Energy Boost You Needed

Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin. This means that any excess is eliminated through urine, making overdose unlikely. Since our bodies cannot produce pantothenic acid, we must obtain it from food. It plays an essential role as a building block of coenzyme A, which is involved in many essential body functions.

Vitamin B5 (Pantothenic Acid): energy for body and mind

Vitamin B5 plays a key role in many processes in the body. One of its most important functions is converting the food we eat into energy. Pantothenic acid helps the body metabolize carbohydrates, fats, proteins, and amino acids, turning them into fuel. But it doesn’t stop there – it also supports:

• Metabolism of proteins, carbohydrates and fats
• Growth
• Strengthening the nervous system
• Mental performance
• Wound healing
• Hair pigmentation
• Maintaining healthy bones, teeth, hair and nails
• Immune function
• Production of cholesterol, provitamin D, bile acids and amino acids necessary for building the cell membrane
• Formation of neurotransmitters, vitamin D, and steroid hormones (such as estrogen, testosterone, and cortisol)

Several studies are also investigating whether pantothenic acid could help combat dementia caused by Alzheimer's disease.

How much pantothenic acid do I need?

The German Nutrition Society (DGE) and the European Food Safety Authority (EFSA) recommend the following daily intake of vitamin B5:

• Infants (0-1 year): 2-3 mg
• Children (1-18 years): 4-5 mg
• Adults: 5 mg

Since excess pantothenic acid is eliminated in the urine, overdose is rare. In extreme cases, very high levels of vitamin B5 can cause mild digestive problems such as diarrhea. Vitamin B5 is an essential ingredient in 21Collagen liquid collagen, being present in a concentration of 5 mg per 30 ml daily collagen dose, exactly the dose recommended by the German Nutrition Society (DGE) and the European Food Safety Authority (EFSA).

Foods rich in pantothenic acid: the best sources of vitamin B5

Pantothenic acid is found in a wide variety of foods — which makes sense, considering its name comes from the Greek word "pantos," meaning "everywhere." Here are some of the best sources:

• Pork and beef organs
• Yeast, especially brewer's yeast
• Eggs
• Porcini, champignon and shiitake mushrooms
• Soybeans and lentils
• Nuts and hazelnuts
• Unprocessed rice
• cashew
• Avocado
• Cauliflower and broccoli
• Cow's milk
• Fish and seafood, especially salmon and herring
• Oat
• Spelt flour
• Soybean sprouts

Other foods rich in pantothenic acid include whole grains, muscle meat, poultry, potatoes, tomatoes, and sunflower seeds. When preparing foods rich in pantothenic acid, keep in mind that it is water-soluble and heat-sensitive. Therefore, cooking in water or at high temperatures can result in significant nutrient loss. Whenever possible, eat these foods raw or cook them lightly.

How can I recognize a pantothenic acid deficiency?

In healthy people with a balanced diet, a pantothenic acid deficiency is rare. It usually only occurs in cases of extremely unbalanced diets. Common symptoms of a deficiency include:

• Sleep disorders
• Headaches
• Weakening of the immune system
• Persistent fatigue
• Stress intolerance
• Burning legs syndrome (tingling, numbness, or burning sensations in the legs)
• Muscle cramps
• Digestive problems
• Depression
• Slow wound healing

If you notice any of these symptoms, it's a good idea to talk to your doctor. People with diabetes, high alcohol consumption, or chronic illnesses should pay special attention to their vitamin B5 intake.