Vitamin B5 and Biotin

The group of B vitamins are generally referred to as B Complex; the individual vitamins are usually found together in the same foods and work together as a team. However, each member has their own particular function in our bodies. Here we look at the characteristics of B5 (Pantothenic Acid) and Biotin - the anti-stress vitamins.

Other items of interest

Vitamin B Supplements from Goodness Direct

Pantothenic Acid (Vitamin B5)

Generally the name is used, as some other countries do not call it B5. It is presented in the form of Calcium Pantothenate and occurs naturally in brewers yeast, liver, kidney, eggs and fresh vegetables. In fact, it is widely distributed in all foods, and a small amount can be synthesized by friendly bacteria in the gut. Although this vitamin is widely available it is sensitive to cooking and processing. Wholegrain flour is rich in B5 but this is completely destroyed if processed to make white flour. Freezing and roasting meat and the thawing of frozen foods severely depletes the B5 content. As it is water soluble B5 is easily lost in boiling, stewing and soaking and is destroyed by the use of vinegar or sodium bicarbonate in cooking.

What is does for us

Important for tissue metabolism.

Aids in energy production.

Assists in the metabolism of fat and cholesterol.

Essential for antibody formation.

Keeps the nervous system healthy and helps in the synthesis of anti-stress hormones.

Assists in keeping a healthy skin.

Helps reduce muscle tension.

Biotin

Originally called Vitamin H, Biotin is found in egg yolks, liver, kidney, oats and wholegrain cereals. Healthy intestinal bacteria will supply all the body's needs. It is more stable than pantothenic acid, but is lost in leaching, and in drying of milk.

What it does for us

Involved in utilisation of fats, carbohydrates and proteins for energy.

Maintains a healthy skin.

Produces anti-stress hormones.

Doses usually range from 100 to 500mcg daily.