Vitamin B5 (Niacin), Benefits and more…

vitamina b5 / Vitamin B5

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What is vitamin B5?

Vitamin B5, also known as Pantothenic Acid, is a water-soluble vitamin; that is, it dissolves in an aqueous medium, you will find it easier in water than in fat.

The name of this word vitamin comes from the Greek “Pantos” which means “everywhere”, so it is very difficult not to get this vitamin since it is in a wide variety of foods and is mainly related to the body’s energy.

vitamin B5

What are the functions of vitamin B5?

Pantothenic Acid is a vitamin that has different functions which are:

  • Being part of the component of coenzyme A (CoA) which will intervene in the synthesis of essential fats, cholesterol and steroid hormones and at the same time also participates in the
  • Synthesis of Acetylcholine, Melatonin and Hemo Group. It is involved in the metabolism of drugs and toxins in the liver.
  • Helps wound healing
  • It is involved in the protein that transports acyl groups, in sphingolipids and phospholipids.
  • Form red blood cells, sex and stress-related hormones.
  • Controls high Cholesterol and Triglycerides
  • Combat Rheumatoid Arthritis, helping to reduce symptoms, such as pain among others.

What are the functions of vitamin B5

What problem occurs due to a lack of vitamin B5?

The chances of having a low intake of vitamin B5 is almost impossible, due to the fact that it is found very easily everywhere and in a wide variety of foods naturally.

The only problems that can generate a lack of the vitamin are alcohol, contraceptive methods or some intestinal problem, affecting the assimilation of Pantothenic Acid, generating a certain number of problems in the organism which are the following:

  • Fatigue.
  • Insomnia.
  • Depression.
  • vomiting
  • Stomachache.
  • Infection in the upper respiratory tract.

What problem occurs due to a lack of vitamin B5

In what foods is vitamin B5 found?

Vitamin B5, which is very important for Coenzyme A, is found naturally in many foods and is partly synthesized naturally in the body, the only disadvantage of this vitamin is that it is easily destroyed by heat so The fact of cooking certain foods can eliminate the amounts of consumption of Pantothenic Acid, some foods are:

  • Liver: It is a source full of vitamins within the animal kingdom.
  • Eggs.
  • Nuts.
  • Dairy: Especially whey powder and cheeses.
  • Salmon, Tuna, Fish roe, Caviar.
  • Beef, Chorizo, Turkey.
  • Wheat and rice bran, Chickpeas, Mushrooms.
  • Cereals: Oats, Amaranth, Rye.
  • Avocado/Avocado.
  • Tomatoes and dried tomatoes.
  • Vegetables and more…

En qué alimentos se encuentran la vitamina B5

Is excessive consumption of Vitamin B5 negative for the body?

Pantothenic Acid is harmless even in high doses, however taking high doses of Pantothenic Acid supplements (10,000 mg per day) can cause stomach upset and diarrhea.
Recommended daily intake of vitamin b5:


  • Babies up to 12 months = 1.7 mg
  • kids 
    • 1 to 3 years = 2 mg/day
    • 4 to 8 years = 3 mg/day
    • 9 to 13 years = 4 mg/day
  • adolescents and adults
    • 14 to 18 years = 5 mg/day
    • over 19 years 5 mg/day
  • In case of pregnant women the consumption is 6 mg/day
  • Lactating mothers increase to 7 mg/day


El consumo excesivo de Vitamina B5 es negativo para el cuerpo

If you are severely deficient in vitamin B5, it is recommended that you visit your GP who may prescribe vitamin supplements that contain high concentrations of these and other vitamins. At XTRALIFE we have a range of products that contain varieties of vitamins, these will help you recover and reach optimal levels in the body again.