Pantothenic Acid / Vitamin B5 – Benefits and Information | MyMineralMix
Pantothenic Acid / Vitamin B5 – Benefits and Information
Pantothenic acid, formerly known as Vitamin B5, is a naturally occurring substance widely distributed in foods, which led to its name (from the Greek pantos: “everywhere”). Chemically, it is a derivative of the amino acid β-alanine. Pantothenic acid is produced by microorganisms and some plants, but not by higher animals. Therefore, it is an essential dietary component for humans. The precursor of pantothenic acid is dexpanthenol, which acts as a provitamin.
Health Benefits of Pantothenic Acid / Vitamin B5
Pantothenic acid / Vitamin B5 provides a variety of health benefits:
- Normal energy metabolism: Pantothenic acid is an essential component of coenzyme A, which is needed for numerous biochemical reactions involved in energy metabolism and the conversion of food into energy.
- Synthesis and metabolism of hormones: It contributes to the synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters, all of which are important for many bodily functions.
- Reduction of tiredness and fatigue: Through its role in energy metabolism, pantothenic acid helps reduce tiredness and fatigue.
- Normal mental performance: Pantothenic acid supports mental performance and contributes to normal nervous system function.
Recommended Dosage and Sources
A source of pantothenic acid / Vitamin B5 should contain at least 15% of the recommended daily allowance of 6 mg. Good natural sources of Vitamin B5 include:
- Legumes (e.g. lentils, chickpeas)
- Whole grains (e.g. oats, whole grain bread)
- Meat (especially beef and chicken)
- Fish (e.g. salmon, tuna)
- Dairy products (e.g. yogurt, cheese)
- Avocados
- Nuts and seeds (e.g. sunflower seeds, almonds)
Scientific Support
The importance of pantothenic acid in energy metabolism and the synthesis of hormones and neurotransmitters has been extensively researched. For more scientific information, please refer to the National Institutes of Health (NIH) and the European Food Safety Authority (EFSA).
Additional Information about Pantothenic Acid
Pantothenic acid is widely found in nature and is present in many foods. Chemically, it is a component of coenzyme A, which is involved in more than 70 biochemical reactions in the body. These include fat, carbohydrate, and protein metabolism. Pantothenic acid also supports the synthesis of acetylcholine, an important neurotransmitter that is essential for the transmission of nerve signals.
Good to know!
Pantothenic acid is sensitive to heat. Up to 45% can be lost during food storage and preparation. To minimize nutrient loss, cook food gently and eat it as fresh as possible.
Conclusion
Pantothenic acid / Vitamin B5 is an indispensable vitamin for energy metabolism, the synthesis of hormones and neurotransmitters, and supporting mental performance. By consuming at least 6 mg of pantothenic acid daily, you can benefit from the numerous health advantages of this vitamin. Make sure to include Vitamin B5-rich foods in your diet to optimally support your health.
Sources: REGULATION (EU) No 432/2012 OF THE COMMISSION of 16 May 2012