by PRS

Created on: August 31, 2010

Vitamin B5 is a B complex vitamin that plays an important role in the conversion of food into energy which is usable by the body.  Like all of the B vitamins, Vitamin B5 is water soluble, which means it is not stored by the body and must be consumed in food each day.  Fortunately, Vitamin B5 (chemically known as panothenic acid) is found in a large variety of foods.  The recommended daily amount of Vitamin B5 is 5mg per day, and slightly higher for women who are breastfeeding.  These amounts are easily achieved by eating a normal diet, and while meat and dairy are the largest suppliers of vitamin B5, many vegetables and most nuts contain moderate amounts so this nutrient is not a major concern for vegetarians or vegans.  Vitamin B5 plays a major role in many systems inside the body.  It is a key nutrient in the conversion and storage of fats, it is important for a healthy immune system, including the prevention of arthritis.

The highest amounts of vitamin B5 can be found in meats and dairy food.  While different types of meat contain different amounts of vitamin B5, all meats contain enough of the nutrient that even fairly small portions each day will allow a person to receive the recommended amount.  For vegetarians, dairy products and eggs also contain large amounts of this nutrient.  In order to eat healthier, it is important to note that fish is a great substitute for red meat for vitamin B5 and almost all other nutrients needed by the body.

Vitamin B5 is also found in beans and nuts, which both are a great substitute for those who do not wish to eat any type of animal.  Almost all fruits and vegetables contain small amounts of vitamin B5, but there are a few in particular that contain higher than average amounts.  These include broccoli, bananas and oranges.   Mushrooms are also a good source of vitamin B5.

The final food source of vitamin B5 is whole grains.  It is important to know that the vast majority of nutrients, including vitamin B5 that are found in grains are found in the outermost layers, which is the reason that whole grains are preferred over processed grains, which have the outer layers removed.

For those who wish to use supplements of vitamin B5; vitamin B5 in the human body is called panothenic acid, but in supplements it can be found in two different forms usually, panothenol and calcium pantothenate.  Both of these chemicals will supply the body with the necessary vitamin B5, they are just used in supplements in these other forms to increase stability and also to increase the amount that is absorbed through the intestines.

Vitamin B5 is a typical B complex vitamin in that it is water soluble and must be consumed each day and it is vital for the conversion of foods into energy usable by the body.  Similar to many B vitamins, vitamin B5 is found in the largest quantities in meat, fish and dairy, but is also found in many fruits, vegetables and other foods.  The daily requirements of vitamin B5 are 5mg per day, which are easily achieved by eating a small amount of meat or fish, or larger amounts of certain vegetables, fruits and nuts.

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