Pantothenic acid - wowtamins nutrient guide

Pantothenic acid is a lesser-known member of the B-vitamin family. This essential nutrient is also known as vitamin B5. In its pure form, pantothenic acid is yellow, has a viscous consistency, and dissolves in water.

Since our bodies cannot produce or store this valuable nutrient themselves, we need to obtain it regularly through our diet.

Vitamin B5 contributes

• for normal mental performance
• to help reduce tiredness and fatigue
• for normal energy metabolism
• for normal synthesis and normal metabolism of steroid hormones, vitamin D, and some messenger substances (neurotransmitters)

Since the exact requirement for vitamin B5 is not known, the German Nutrition Society (DGE) publishes estimated values for adults and children. The figures in milligrams (mg) are official recommendations intended to prevent an inadequate intake.

Infants

• 0 to under 4 months: 2 mg
• 4 to under 12 months: 3 mg

• 1 to under 4 years: 4 mg
• 4 to under 7 years: 4 mg
• 7 to under 10 years: 5 mg
• 10 to under 13 years: 5 mg
• 13 to under 15 years: 6 mg

• 15 to under 19 years: 6 mg

Estimated values for an adequate intake of pantothenic acid, as of 03/2021.¹

In 2007, scientists at the Robert Koch Institute (RKI) published a widely recognized nutrition study conducted with a representative number of children and teenagers. The research study, known as the EsKiMo study, provides information about the vitamin B5 supply in Germany, among other things.

Accordingly, girls and boys in the 6 to 11 age group consume an average of between 80 and 90 percent of the recommended daily amount of pantothenic acid. The same applies to female teenagers between 12 and 17 years of age.

The situation is somewhat better among male teenagers: On average (median), they meet the DGE requirements and obtain 120 percent of the official reference value from their diet.²

What does this mean?

These figures, which appear rather unremarkable at first glance, reveal that a considerable proportion of our children are undersupplied with vitamin B5. According to the results of the EsKiMo study, more than half of children aged 6 to 11 and female teenagers aged 12 to 17 consume insufficient amounts of pantothenic acid.

In addition, more than one in four male teenagers also fail to reach the prescribed DGE reference values.

Pantothenic acid is found in numerous foods, so deficiency should actually be rare. The best sources of vitamin B5 are considered to be liver, fish, dairy products, mushrooms, legumes, and nuts.

Meat & fish (per 100 grams)

• Baltic herring – 9.2 mg
• Beef liver – 7.3 mg
• Pork liver – 6.8 mg
• Trout – 1.72 mg
• Salmon – 1.02 mg
• Beef – 1 mg

Dairy products & eggs (per 100 grams)

• Whole milk – 2.7 mg
• Chicken egg – 1.6 mg

Fruit, vegetables & grains (per 100 grams)

• Porcini mushrooms – 2.7 mg
• Peanuts – 2.7 mg
• Wheat bran – 2.5 mg
• Button mushrooms – 2.1 mg
• Peas – 1.99 mg
• Soybeans – 1.86 mg
• Brown rice – 1.7 mg
• Watermelon – 1.6 mg
• Lentils – 1.57 mg
• Soybean sprouts – 1.44 mg
• Broccoli – 1.29 mg
• Wholemeal flour – 1.2 mg

Pantothenic acid content in various foods.^{3, 4}

A boiled egg and a small glass of milk (100 ml) for breakfast already cover the daily requirement of a child under 7. A meal consisting of 100 grams each of beef liver, peas, and brown rice is sufficient to provide teenagers and adults with enough vitamin B5.

Note: When preparing food, bear in mind that pantothenic acid leaches into the cooking water. In addition, cooking or simmering causes you to lose 20 to 30 percent of the nutrient content.