This is how a vitamin B5 deficiency manifests itself in the body

vitamin B5, also called pantothenic acid, belongs to the group of water-soluble B vitamins. The vitamin is found in all foods – hence the name, which is derived from the Greek “pantos” (“from everywhere”). Deficiency symptoms are extremely rare, but in this article we have listed the symptoms of a significant undersupply. At the end you will also find a table with recommended foods from the German Nutrition Society (DGE).

Effect: What does the body need vitamin B5 (pantothenic acid) for?

Vitamin B5 (Pantothenic acid) is, according to the consumer advice center, part of coenzyme A and therefore important for energy metabolism. Pantothenic acid is found in all living cells and is needed to break down fats, carbohydrates and various amino acids.

The European Food Safety Authority (EFSA) examines health claims about certain dietary supplements, so-called health claims. Four scientifically proven health claims are approved for pantothenic acid. Vitamin B5 therefore contributes to the normal functioning of the following processes in the body:

• Energy metabolism
• Synthesis and normal metabolism of steroid hormones, vitamin D and some neurotransmitters
• Reducing tiredness and fatigue
• mental performance

Other health-related claims have not been scientifically confirmed: “The beneficial effect of pantothenic acid supplementation in lipid metabolism, rheumatoid arthritis or to increase athletic performance has not yet been proven,” says a publication by Larry E. Johnson in the MSD Manual.

Vitamin B5 is needed in the body to build the following substances:

• certain amino acids
• Blood pigment heme
• cholesterol
• Provitamin D
• Bile acids
• Acetylcholine

Due to its important role in energy metabolism and in the production of the neurotransmitter acetylcholine, vitamin B5 is also known as “brain food”. Consumer advice center communicates.

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Daily requirement: How much vitamin B5 is needed?

As the Society for Applied Vitamin Research reported, the vitamin requirement depends on the individual energy requirement and is therefore dependent on exercise in everyday life. The DGE has published an overview by age. The values ​​were last adjusted in 2021: previously the estimated value was 6 milligrams per day, now the DGE recommends 5 milligrams per day. The figures are estimates calculated based on the average intake in the population. You can see the overview here:

• 0 to less than 4 months: 2 mg/day
• 4 to less than 12 months: 3 mg/day
• 1 to less than 4 years: 4 mg/day
• 4 to under 7 years: 4 mg/day
• 7 to less than 10 years: 4 mg/day
• 10 to under 13 years: 5 mg/day
• 13 to under 15 years: 5 mg/day
• 15 to under 19 years: 5 mg/day
• 19 to under 25 years: 5 mg/day
• 25 to under 51 years: 5 mg/day
• 51 to under 65 years: 5 mg/day
• 65 years and older: 5 mg/day
• Pregnant women: 5 mg/day
• Breastfeeding: 7 mg/day

Vitamin B5 deficiency: Symptoms are rare

A vitamin B5 deficiency is considered very rare because pantothenic acid is found in small amounts in all foods. According to the DGE, there are no deficiency symptoms even with a diet low in pantothenic acid. According to the, there is an extreme undersupply Society for Applied Vitamin Research based on the following characteristics:

People who are malnourished for certain reasons (e.g. seniors or alcoholics) are at risk for vitamin B5 deficiency.

Possible causes of vitamin B5 deficiency

Since vitamin B5 is present in all foods, inflammation in the body can lead to poorer absorption of the B vitamin. For example, people with intestinal diseases may have a higher need for vitamin B5. Alcoholics may also suffer from a vitamin B5 deficiency more often, as increased consumption of ethanol can damage the liver, making it more difficult to absorb vitamins, as the Federal Ministry of Health reports. Taking certain medications such as stomach acid blockers or oral contraceptives can also lead to an increased need for vitamin B5.

If deficiency symptoms occur, other essential ones may also be missing Vitamins in the body. “A sole lack of […] Pantothenic acid is practically non-existent,” says the MSD manual. The consumer advice center recommends careful food preparation, as pantothenic acid is water-soluble and heat-sensitive.

Vitamin B5: Is an overdose possible?

Vitamin B5 is one of the water-soluble vitamins. The excess vitamins are not stored in the body, but are excreted again through the urine. According to current studies, there is no evidence of an overdose of vitamin B5. However, this does not apply to all vitamins: when it comes to vitamin D, for example, the DGE urges caution. An overdose can lead to “undesirable side effects such as kidney stones, kidney calcifications and disorders of the cardiovascular system,” such as the DGE writes.

An additional intake of vitamin B5 can be useful for risk groups, but high-dose dietary supplements are not worthwhile because the body excretes any excess. “Even large amounts of pantothenic acid – well above this reference value – showed no adverse health effects,” writes the Consumer advice center. Nevertheless, slight intestinal problems were observed with very large intakes of more than 10 grams per day. The Federal Institute for Risk Assessment does not rule out the possibility that dietary supplements without specified maximum amounts can have undesirable effects in the body.

Which Groceries have a lot vitamin B5?

As the DGE reports, the following foods have a high proportion of pantothenic acid:

The DGE has put together example tables that show which foods can help you achieve the recommended daily value.

Vegan diet:

Vegetarian diet:

Mixed diet: