Vitamin B5, also known as pantothenic acid, belongs to the vitamin B complex and to the water-soluble vitamins. It contributes to a normal energy metabolism, to the reduction of tiredness and fatigue and to a normal mental performance. Further, pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters.
Vitamin B5 or pantothenic acid belongs to the group of various B vitamins. The name of pantothenic acid originally goes back to the Greek term pantos. This means as much as “everywhere”. What is meant by this is that vitamin B5 is contained in almost all animal and plant foods. It has an important role when it comes to energy metabolism.
Vitamin B5 is also a part of acetyl-coenzyme-A and thus responsible for transforming food into energy. Pantothenic acid is also involved in the production of numerous molecules in the body. These include hemoglobin, the red pigment in the blood, the neurotransmitter acetylcholine, and bile acids. Neurotransmitters are important for brain function. That is why vitamin B5 is additionally called brain food.
Vitamin B5 is a water-soluble vitamin. It passes completely through the bloodstream, while it is excreted through the urine. The vitamin is not stored in the body, which is why daily intake is necessary. Not only humans, but also animals need vitamin B5 to produce and consume carbohydrates, proteins and fats. The technical terms for this are synthesizing and metabolizing.
Coenzyme A, mentioned above, is important for cell metabolism and is also involved in various enzyme reactions in the body. It is especially essential for fat metabolism. Therefore, vitamin B5 must be consumed daily with food to contribute to the health of the body. In this way, the various processes can run undisturbed. The enzyme CoA is also important in this process.
The enzyme can be helpful to support the stress resistance. In this case, the body needs more energy so that it can withstand the stress. That is, it needs to metabolize sugars and fats more rapidly to provide energy. When stressful situations occur, nerve metabolism must be turned on to provide energy.
And now that the enzyme CoA is involved in such processes, they can take place more efficiently and faster. All that is required is a sufficiently high level in the body. There are other terms that can be used as synonyms for vitamin B5. These are dexpanthenol, pantothenic acid, calcium pantothenate or zinc pantothenate.
Various foods are suitable for meeting the daily requirement of vitamin B5. Legumes, whole grain products, egg yolk, kidney and liver contain particularly high amounts of it. Other important sources are fruits and vegetables.
Seven milligrams are contained in 100 grams of liver, and 3.5 milligrams per 100 grams in baker’s yeast. 100 grams of peanuts provide 2.9 milligrams, 100 grams of mushrooms 2.1 milligrams. Natural rice has 1.7 milligrams in 100 grams, eggs and lentils 1.6 milligrams each. In 100 grams of broccoli still 1.3 milligrams are contained, 100 grams of apple beat with 0.1 milligrams to account.
Like many other B vitamins, B5 is sensitive to heat. It therefore dissolves during cooking. It is therefore advisable to prepare food gently, for example with steam.
It is not entirely clear how much vitamin B5 is actually needed per day. But there are guideline values based on estimates that you can use as a guide.
The daily amount for babies from zero to twelve months is about two to three milligrams. Children between one and six years of age should consume approximately four milligrams daily. For ages seven to twelve, the recommended daily dose is five milligrams, and adolescents from thirteen years of age and adults should take in around six milligrams daily. The amount for pregnant women and nursing mothers is six milligrams per day.
In principle, this is not the case with a healthy diet. Alcohol abuse or the insufficient consumption of food can result in some complaints. Headaches, fatigue and sleep disturbances may appear. The muscles lose their efficiency.
In addition, weakening of the immune system may be possible, as well as burning feet syndrome, which is manifested by burning and numb soles of the feet.
As long as you take vitamin B5 in sufficient form, additional intake will not show an increase in performance. However, additional intake can be helpful if there is not enough pantothenic acid in the body. It can also be helpful if no success is seen after a change in diet. How high the daily dose should be can differ from person to person.
Vitamin B5 is said to be helpful for various complaints, for example sunburns or skin irritations. However, this has not yet been proven.
As a rule, it is not possible to overdose on vitamin B5. Therefore, there is no recommended maximum dose as long as the vitamin is taken in conventional amounts.
Vitamin B5 enables the body to obtain energy from fats and sugars. This process occurs primarily in the mitochondria. Energy is produced there. Vitamin B5 helps to provide the necessary fatty acids, which are then transported to the mitochondria. There the energy production takes place.
Furthermore, the vitamin can help against signs such as fatigue and tiredness. It can contribute to normal energy metabolism.
Vitamins are organic micronutrients that are important for our body. The human body is not able to produce them on its own. Therefore, they must be consumed daily with the diet. This does not apply to vitamin D, which is produced in the skin with sufficient sunlight.
So the body needs all the essential vitamins for antioxidants, enzymes or hormones to support various bodily functions. There are fat-soluble and water-soluble varieties. Fat-soluble vitamins are A, D, E and K. Here, intake with fat is recommended. They can also be stored in the body. This is not possible with water-soluble vitamins, which include vitamin B5. They can hardly be stored at all. After absorption, the kidneys soon excrete them again.
Vitality Shot also contains minerals, which are important inorganic nutrients. We need to take them in every day through food. They are important for different functions. They are available in food and beverages.
Find out more about the Vitality Shot dietary supplement in the store and discover what other vitamins it contains.
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