Foods high in pantothenic acid (B5)

An alternative name for vitamin B5 is pantothenic acid, which is one of the most important compounds directly involved in metabolic processes during the breakdown of proteins, fats and carbohydrates. Like other B vitamins, pantothenic acid is a water-soluble organic compound that cannot accumulate in the internal environment. You can always buy vitamins in our pharmacy.

Natural replenishment

Vitamin B5 performs many beneficial functions:

• is an integral part of coenzyme A, which is responsible for metabolism;
• helps produce antibodies;
• stimulates the activity of the adrenal glands and their production of hormones;
• participant in the formation of neurotransmitters, substances that conduct electrochemical impulses from neuron to cell;
• restores the condition of the skin and mucous membranes;
• reduces the production of hydrochloric acid in the stomach;
• regulates intestinal motility.

The daily requirement for pantothenic acid varies in different countries, on average from 4 to 12 mg. For Russia, the norm is set at 5 mg. For children, 1 to 5 mg is recommended, depending on the age group. B5 is independently synthesized in the intestines and comes with food. To get enough vitamins B5 and pantothenic acid, you need to know what types of food contain large amounts of it.

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TOP 10 food sources

Getting the required daily intake is quite simple - you need to include food sources containing the necessary substance in your diet. The prevalence of pantothenic acid is high, it is found in meat, vegetables, fruits, spices, and fish.

The top ten food sources containing the most vitamin B5 are presented in the table:

The largest amount of vitamin is contained in brewer's yeast, 12.05 mg, which is more than 200% of the daily requirement. But they cannot be considered as an independent source of nutrition, so you can compensate for the deficiency with the help of beef liver, which contains 7.6 mg, which completely covers the body’s needs. If you know of other members of the food basket that contain more B5, please share your information.

Preparations containing calcium pantothenate

Vitamin B5 is contained in many medications in the form of calcium pantothenate. The following medications can be found on pharmacy shelves:

• calcium pantothenate. The drug is available in tablet form. They are prescribed to pregnant women during toxicosis;
• brewer's yeast. Release form: capsules. The product is used to treat skin diseases and for weight gain;
• Pantothenic acid (pantothenic acid). The drug is presented in the form of gelatin capsules. The medicine is used to relieve muscle pain, treat nervous disorders and combat depression;
• vitamin complexes: Perfectil - prescribed for dry skin, dermatitis, psoriasis;
• Vitrum superstress - used to eliminate depression, headaches and increased fatigue;
• Doppelhertz active from A to Zinc - helps improve mental performance;
• Supradin (dragees) – taken for general strengthening of the body and improvement of metabolism;
• Elevit Pronatal. A vitamin complex known to all women who have given birth. It is prescribed to expectant and nursing mothers.

Gallery: preparations with vitamin B5

Elevit is prescribed to pregnant women and nursing mothers Pantothenic acid is taken to eliminate muscle pain Doppelherz is prescribed to improve memory Qualified specialists can prescribe additional vitamin B5 Brewer's yeast shows good results in the treatment of acne An effective vitamin complex for skin, nails and hair

Dairy

Milk and its derivatives are consumed by adults and children. They are available in all stores and have excellent taste. The table shows which dairy products contain vitamin B5.

The percentage of B5 is not too high. You will need 200 grams of milk powder to get the necessary replenishment.

Egg products

Eggs are one of the favorite human foods. The main criterion is freshness. They are consumed raw, boiled, fried. Below you will see which egg products contain vitamin B5.

Egg yolk and powder share first place in substance content - 4 mg each. This represents 80% of the daily requirement.

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Interaction with other substances

The interaction of pantothenic acid with other foods and medications leads to a decrease in its concentration in the body. Some substances enhance the effect of vitamin B5, while others completely neutralize it.

The content of pantothenate in the body decreases for the following reasons:

• Taking diuretics.
• Copper reduces the effect of pantothenic acid, and zinc and iron reduce its absorption.
• Taking oral contraceptives destroys vitamin B5 in the body.
• Consumption of substances that destroy protein also has a negative effect on pantothenic acid.
• Alcohol, sedatives and drinks with high caffeine content reduce concentration by 50%.
• Taking vitamins B1 and B9 together reduces the beneficial properties of pantothenate.
• Taking antibiotics impairs the absorption of pantothenic acid.

These factors must be taken into account when designing a nutrition system. It is best to consult a specialist.

Meat products

Meat as a food product remains held in high esteem by the world's population. Vegetarians refuse to eat meat, which is why they lose many essential substances - amino acids and vitamins. Which meat products contain vitamin B5 are presented in the table.

Despite the fact that liver contains 7.17 mg of B5, many cannot consume it due to the specific taste, chicken liver is perceived as calmer, and the pantothenic acid content is sufficient to meet the needs.

The dangers of vitamin B5 deficiency

It is rare yet possible to have a vitamin B5 deficiency. Symptoms of vitamin B5 deficiency may include:

• Fatigue
• Imbalance
• melancholy
• Insomnia
• Stomach ache
• Vomit
• Upper respiratory tract infections
• Heat in the legs
• Muscle weakness

People who are most at risk of vitamin B5 deficiency:

• pregnant women
• women taking contraceptives
• smokers
• alcoholics
• people with high levels of chronic stress
• people with severe malnutrition
• people with impaired absorption of vitamins and minerals due to certain medications or intestinal disorders

Seafood

Seafood is not as accessible as meat. But in Russia there are many areas where commercial fish are found. Below is a list of which fish products contain vitamin B5.

The amount of vitamin was calculated in boiled and baked sources, with the exception of caviar, which is preserved in salted form. The richest representative of the fish kingdom in pantothenic acid is trout, it contains 39.8% of human needs.

Cereals and legumes

Grains and legumes are eaten by everyone. The diet of vegetarians and those following varied diets includes this plant group. Which of these products contain vitamin B5 is presented in the table.

The leader in this group is peas, which contain 46% of the daily requirement.

Indications for use

For therapeutic purposes, vitamin B5 preparations are indicated for:

• Acne.
• Allergic reactions.
• Alcoholism.
• Increased anxiety.
• Bronchial asthma.
• Hyperactivity, decreased attention syndrome.
• Carpal tunnel syndrome.
• Inflammatory ophthalmological diseases.
• Dandruff.
• Depressive states.
• Sleep disorders.
• Insomnia.
• Osteoarthrosis.
• Multiple sclerosis.
• Rheumatoid arthritis.
• Ulcerative intestinal lesions.
• Fungal infections.

Fruits and vegetables

Fruits and vegetables are constant sources of a variety of vitamins. Not all of them can be purchased all year round; in canned form, the content of nutrients decreases. The leading positions in concentration are held by the following:

Paprika is at the top of the list with 50% of the daily value. But this type belongs to spices; it is impossible to consume 200 grams per day.

Seeds and herbs

Seeds of various plants are readily eaten. The seeds contain a large amount of nutrients beneficial to humans, but are very high in calories. Pantothenic acid is also present in the composition. Fresh greens successfully complement the diet and provide fresh vitamins. The disadvantage is the seasonality of the products.

Different sources indicate different levels of pantothenic acid, the amount depends on the degree of processing of the product. Leader – sunflower seeds, 7.6 mg. But the calorie content is 578 kcal.

Therapeutic Use

Conflicting evidence from small, double-blind studies suggests that pantethine may lower blood levels of triglycerides and, to a lesser extent, cholesterol. High triglyceride levels, like high cholesterol, increase the risk of heart disease and stroke. Some people have only mildly elevated cholesterol but very high triglyceride levels, so pantethine may be particularly beneficial for them.

There is weak evidence that pantothenic acid may be beneficial for rheumatoid arthritis.

Pantothenic acid is also recommended as a sports supplement, but there is no evidence that it works. It is also sometimes called an anti-stress supplement because it plays an important role in adrenal function, but it is unknown whether it actually helps the body cope with stress.