What is Vitamin B5?
©2007 Publications International, Ltd.
Researchers found that both animals
and humans must have pantothenic
acid in their diet to maintain good
A few volunteers received a diet not only deficient in pantothenic acid, but also containing a compound that specifically interfered with the vitamin. These people developed symptoms faster than those in the other group and complained of insomnia, depression, gastrointestinal problems, leg cramps, and a burning sensation in the hands and feet.
In both groups, volunteers showed signs of reduced antibody production. In everyone, symptoms disappeared after adding back pantothenic acid, proving that pantothenic acid was indeed an essential vitamin for humans.
Functions of Vitamin B5
Pantothenic acid is part of coenzyme A, which helps release energy from carbohydrates, fats, and proteins. It also helps in the metabolism of fats and the production of red blood cells and hormones from the adrenal gland.
Foods That Contain Vitamin B5
All foods contain this vitamin in some amount. The best sources include an eclectic mix: eggs, salmon, liver, kidney, peanuts, wheat bran, and yeast. Fresh vegetables are good sources -- better than canned vegetables, because the canning process reduces the amount of pantothenic acid available.
Use this chart to find foods that are a good source of pantothenic acid.
|Food||Quantity ||Pantothenic Acid (mg) |
|Beef liver, raw||3 ounces||3.9|
|Beef kidney, raw||3 ounces|| 1.44 |
|Ham, cured||3 ounces|| 0.66 |
|Eggs, fresh, raw||1 whole|| 0.63 |
|Pork chops, meat only, cooked||3 ounces|| 0.48 |
|Salmon, canned||3 ounces|| 0.47 |
|Ground beef||3 ounces|| 0.3 |
|Round steak||3 ounces|| 0.3 |
|Almonds, dried, shelled||31/2 ounces||0.24|
Vitamin B5 is often found in "anti-stress" formulas because it supports the adrenal gland, renewing its supply of stress hormones and keeping the gland in optimal health. Keep reading to learn more about the therapeutic value of vitamin B5.
Vitamin B5 is just one piece of the puzzle when it comes to good nutrition. Visit these links to learn more about the vitamins your body needs.
- In How Biotin Works, learn how biotin acts as a coenzyme in several metabolic reactions, such as the metabolism of fats and carbohydrates.
- Read How Folate Works to learn about folacin, folic acid, and folate and how a folate deficiency can cause megaloblastic anemia.
- Vitamin B12, also called cyanocobalamin or cobalamin, is essential because it assists folate in making DNA and RNA. Read more in How Vitamin B12 Works.
- Vitamin C, or ascorbic acid, is good for more than just easing the common cold. Learn more in How Vitamin C Works.
- Vitamin D is necessary to hold of rickets, but if you get enough sunshine, your body can make its own vitamin D supply. Learn more in How Vitamin D Works.
- To learn about the many vitamins in our diet, how much you should be eating, and where to find them, go to our general Vitamins page.
- To find the best prices on B vitamin supplements, click here.