What is Vitamin B5?
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that is essential for the body. It is involved in many important bodily functions, including:
- Energy production
- Protein synthesis
- Fat metabolism
- Carbohydrate metabolism
- Steroid hormone production
- Red blood cell production
- Immune function
- Skin health
Vitamin B5 is found in many foods, including:
- Meat
- Fish
- Poultry
- Eggs
- Dairy products
- Whole grains
- Beans
- Nuts
- Seeds
- Avocados
- Mushrooms
- Yeast
A deficiency in vitamin B5 is rare, but it can occur in people who have certain medical conditions, such as malabsorption disorders or alcoholism.
How Much Vitamin B5 Do You Need?
Below are the values of Vitamin B5 recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 1.7 mg |
| Infants 7–12 months | 1.8 mg |
| Children 1–3 years | 2 mg |
| Children 4–8 years | 3 mg |
| Children 9–13 years | 4 mg |
| Teens 14–18 years | 5 mg |
| Adults 19 years and older | 5 mg |
| Pregnant teens and women | 6 mg |
| Breastfeeding teens and women | 7 mg |
Can You Take Too Much Vitamin B5?
Yes, it is possible to take too much vitamin B5. However, it is very rare and would require taking very high doses over a long period of time.
The tolerable upper intake level (UL) for vitamin B5 is 100 milligrams (mg) per day for adults.
It is important to note that taking too much vitamin B5 can also interfere with the absorption of other vitamins, such as vitamin B12.
Vitamin B5 in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| NR = | No data from reliable source |
| Amaranth | 13% |
| Arugula | 6% |
| Basil | 13% |
| Beet | 5% |
| Bok Choy | 3% |
| Borage | 1% |
| Broccoli | 12% |
| Brussel Sprouts | 6% |
| Buckwheat | 9% |
| Cabbage | 5% |
| Carrot | 6% |
| Cauliflower | 13% |
| Celery | 5% |
| Chervil | NR |
| Chives, Garlic | 7% |
| Cilantro | 11% |
| Cress, Upland | 6% |
| Dill* | 8% |
| Endive | 18% |
| Fennel | 5% |
| Fenugreek | NR |
| Kale | 7% |
| Kohlrabi | 13% |
| Leek | 3% |
| Lettuce | 3% |
| Lovage | Reported to have. |
| Mustard | 4% |
| Nasturtium* | 6% |
| Onions | 2% |
| Parsley | 8% |
| Pea | 6% |
| Radish | 7% |
| Shungiku* | 1% |
| Sorrel | 1% |
| Spinach | NR |
| Sunflower | NR |
| Swiss Chard | 3% |
| Tat Soi | 4% |
| Tokyo Bekana | 2% |
| Turnip* | 7% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Vitamin B5 based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Vitamin B5
Click here for more information on Vitamin B5 from the National Institute of Health.
