The B5 vitamin

What is the B5 vitamin?

Vitamin B5 is also known as pantothenic acid and is a hydrosoluble (soluble in water) vitamin that belongs to the group of the B vitamins.

Functions in the human body

-Enables the use of energy from ingested food

-Participate in the production of certain hormones

-Provides the proper function of the immune system

-Is needed for proper fat metabolism

Symptoms of deficiency

Pantothenic acid deficiency is very rare, but if it occurs then its symptoms are fatigue, insomnia, depression, irritability, vomiting, stomach pain, frequent infections of the upper respiratory tract.

Symptoms of an overdose

No toxicity caused by an overdose with pantothenic acid has been reported so far. Even when ingesting megadoses of this vitamin, the worst thing that can happen is diarrhea or intestinal problems (but this does not in any way mean that excessive amounts of this vitamin should be used).

In what quantities do we need vitamin B5?

Infants 0-6 months, 1,7mg/day 7-12 months, 1,8mg/day  
Children 1-3 years, 2mg/day 4-8 years, 3mg/day 9-13 years, 4mg/day
Adolescents and adults Male > 13 years, 5mg/day Female >13 years, 5mg/day   Pregnant, 6mg/day Breastfeeding 7mg/day

Which food is the best source of vitamin B5 * (the values ​​for the amount of vitamin B5 are given for 100gr of the listed product)

Avocado 1,4 mg
Sweet potato 0,9 mg
Lentils 2,1 mg
Common mushrooms 1,5 mg
Broccoli 0,6 mg
Shiitake mushrooms 3,6 mg

Pantothenic acid can also be synthesized by the good bacteria in our gut (gastrointestinal microflora), but it is not known how much of the synthesized vitamin can be used.

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