Vitamin C is a water-soluble vitamin. All animals and plants are capable of producing it, except humans.
Vitamin B5, also known as pantothenic acid, is a water-soluble heat-sensitive vitamin. Very little of it is stored in the body, and it must therefore be ingested into the body every day.
Principal natural sources of Vitamin B5
Animal sources: Vitamin B5 is very abundant in foods such as offal (liver and kidneys), neat, egg yolks, milk and fish.
Plant sources: It is also found in yeast (principally brewer's yeast), whole cereals, leguminous vegetables, dry vegetables (peanuts etc.), and other vegetables (such as mushrooms, avocados, green vegetables etc.).
Properties of Vitamin B5
Vitamin B5, or pantothenic acid, helps to reduce fatigue, maintain good metabolism of energy and maintain good intellectual performance (such as memory, reasoning and concentration). It also plays a role in the synthesis and metabolism of certain hormones, Vitamin D and various neurotransmitters.
Recommended Daily Intake
Recommended daily intake varies between 3 and 12 mg daily depending on the population in question, and can exceed 25 mg daily for sporting people. The average recommended intake is set at 6 mg daily.
Those in the following categories should check that their Vitamin B5 intake is sufficient:
- Breast-feeding women
- Elderly people