Vitamin B5: Deficiency Symptoms & Effects

vitamin B5, also called pantothenic acid, belongs to the group of water-soluble ones 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 we have listed the symptoms of a significant deficiency in this article. At the end you will also find a table with recommended foods from the German Society for Nutrition (DGE).

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

Vitamin B5 (pantothenic acid) is part of the coenzyme A according to the consumer center and therefore important for the 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 for certain foods 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
• Reduction of tiredness and fatigue
• mental performance

Other health-related statements have not been scientifically confirmed: “The beneficial effect of pantothenic acid supplementation in lipid metabolism, in rheumatoid arthritis or in increasing 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 up 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 development of the neurotransmitter acetylcholine, vitamin B is also referred to as “brain food”. Consumer Center communicates.

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Daily requirement: how much vitamin B5 is required?

As the Society for applied vitamin research reported, the vitamin requirement depends on the individual energy requirement and is therefore dependent on the movement 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 a day, now the DGE recommends 5 milligrams a day. The figures are estimates calculated based on average population intake. 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 under 4 years: 4 mg/day
• 4 to under 7 years: 4 mg/day
• 7 to under 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, since 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 Society for applied vitamin research based on the following characteristics:

• fatigue
• insomnia
• depressions
• irritability
• Vomit
• stomach pain
• Tingling and numbness in the toes (“burning feet syndrome”)
• muscle cramps

People who are malnourished for certain reasons (eg the elderly or alcoholics) belong to the risk groups for vitamin B5 deficiency.

Possible causes of vitamin B5 deficiency

Because 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 disorders may have a higher need for vitamin B5. Alcoholics may also suffer from a vitamin B5 deficiency more frequently, since the increased consumption of ethanol can damage the liver and thus make it more difficult to absorb vitamins, as reported by the Federal Ministry of Health. Taking certain medications such as gastric acid blockers or oral contraceptives can also lead to an increased need for vitamin B5.

If there are deficiency symptoms, other essential vitamins in the body may also be missing. “A mere lack of […] Pantothenic acid is practically non-existent,” says the MSD Manual. The consumer advice center recommends careful food preparation, since 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 in the urine. One overdose with vitamin B5 is not detectable according to current studies. But this does not apply to all vitamins: At Vitamin D for example, the DGE urges caution. An overdose can lead to “undesirable side effects such as kidney stones, kidney calcification and cardiovascular disorders”. the DGE writes.

An additional intake of vitamin B5 can be useful for risk groups, but high-dose food supplements are not worthwhile because the body excretes all excess. “Even large amounts of pantothenic acid – far above this reference value – showed no adverse health effects,” writes the Consumer 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 food supplements without specified maximum amounts can have undesirable effects on the body.

Which foods have a lot of vitamin B5?

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

• Offal
• chicken eggs
• Fish
• muscle meat
• soft cheese
• Mushrooms
• nuts
• peanuts
• whole wheat flour

The DGE has compiled example tables that show which foods lead to the recommended daily value.

Vegan diet:

Vegetarian diet:

mixed diet: