Contents
1 What is vitamin B5 deficiency and how much vitamin B5 do you need every day?
2 Pantothenic acid effect
3 Vitamin B5 deficiency symptoms
4 Causes of vitamin B5 deficiency
5 Vitamin B5 in food
Vegan vitamin B5 sources Animal vitamin B5 sources Drinking meals against vitamin B5 deficiency

What is vitamin B5 deficiency and how much vitamin B5 do you need every day?

Vitamin B5, also known as Pantothenic acid, is a water-soluble vitamin from the B complex. It plays a crucial role in numerous metabolic processes in the body. A lack of this essential nutrient can have far -reaching consequences for your health.

According to the German Society for Nutrition (DGE), the recommended daily supply of vitamin B5 is 6 mg per day. Pregnant women and breastfeeding have an increased need of 6.5 mg or 7 mg daily. A vitamin B5 deficiency occurs if there is not enough pantothenic acid over the food over a longer period of time or the body cannot adequately use the vitamin.

Pantothenic acid effect

Vitamin B5 is on a variety of metabolic processes involved. It is indispensable for the synthesis of Coenzyme A, a connection that is required for energy generation from carbohydrates, fats and proteins. In addition, pantothenic acid in the formation of Steroids, Neurotransmitters and hemoglobin involved.

The vitamin supports the function of the Adrenalate And thus contributes to the regulation of the stress household. It is also important for the health of skin, Hair and Mucous membranes. Pantothenic acid promotes wound healing and strengthens this immune system.

Vitamin B5 deficiency symptoms

The symptoms of a vitamin B5 deficiency are diverse and often unspecific. The most common signs include:

  • fatigue and exhaustion
  • Headache
  • Muscle weakness and Muscle cramps
  • nausea and Vomit
  • Lack of appetite
  • Tingle or Deaf feeling In the extremities
  • Sleep disorders
  • Mood swings and irritability
  • Dry, scaly skin and brittle hair

In the event of a serious deficiency, even neurological symptoms such as Coordination disorders, Confusion and Memory problems appear.

Causes of vitamin B5 deficiency

A vitamin B5 deficiency is relatively rare in western countries, since the vitamin is contained in many foods. Nevertheless, there are certain risk groups and factors that can favor a deficiency:

  • One -sided nutrition With low nutrient density
  • alcoholism and Drug abuse
  • Malabsorption disorders like Crohn's disease or celiac disease
  • Serious illnesses like cancer or cirrhosis
  • Taking certain Medicationthat affect the intake or metabolism of vitamin B5

Vitamin B5 in food

Here is an overview of the vitamin B5-rich foods (animal or herbal) with their average vitamin B5 content per 100 g:

Vegan vitamin B5 sources

Vegan vitamin B5 sources Vitamin B5 content per 100 g
1. Shiitake mushrooms (dried) 22 mg
2. Sunflower seeds 7 mg
3. Spirulina (dried) 4 mg
4. Tomatoes (dried) 2 mg
5. Peanuts 2 mg
6. Mushrooms (cooked) 2 mg
7. Hafer bran 1 mg
8. Avocado 1 mg
9. Cashews 1 mg
10. Chicorée (raw) 1 mg

Animal vitamin B5 sources

Animal vitamin B5 sources Vitamin B5 content per 100 g
1. Cattle liver (fried) 7 mg
2. Lamb liver (fried) 6 mg
3. Egg yolk (raw) 3 mg
4. Trout (cooked) 2 mg
5. Gans (fried) 2 mg
6. Blockwork cheese 2 mg
7. Salmon (cooked 2 mg
8. Chicken breast (cooked) 2 mg
9. Duck (fried) 1 mg
10. Thuna (cooked) 1 mg

Drinking meals against vitamin B5 deficiency

Drinking meals like that of Saturo can also contribute to the vitamin B5 supply. They contain a balanced combination of nutrients, including a defined amount of vitamin B5. Regular consumption of such astronaut food can help to cover the vitamin B5 requirement and to prevent a deficiency.

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Frequently asked questions

What happens if you consume too much vitamin B5?

If you consume too much vitamin B5 (pantothenic acid), this is usually harmless because excess vitamin B5 is excreted with the urine. In rare cases, however, an extremely high dose can lead to symptoms such as diarrhea, nausea or stomach cramps.

What does vitamin B5 do with the skin?

Vitamin B5 (pantothenic acid) is a real skin care booster! It donates moisture, soothes irritated skin and promotes wound healing. Vitamin B5 strengthens the skin barrier so that your skin is optimally protected against environmental influences. It also regulates sebum production and thus counteracts impurities and acne. The antioxidant effect of pantothenic acid combats free radicals and prevents premature skin aging.

What does vitamin B5 do with your hair?

Vitamin B5 (pantothenic acid) is a real powerhouse for your hair! It feeds the hair follicle and stimulates hair growth so that your mane becomes fuller and stronger. Pantothenic acid donates moisture and gives your hair more smoothness and shine. It helps to improve the hair structure, prevent split off and repair brittle hair. Vitamin B5 also regulates the scalp sequence of sebum and thus counteracts greasy hair and dandruff.

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