| FOOD | PORTION | VITAMIN B5 CONTENT, MG | % DAILY REFERENCE VALUE |
|---|---|---|---|
| Avocado | ½ | 1.00 | 10.0 |
| Sweet potato (cooked) | ½ cup | 1.00 | 10.0 |
| Milk | 8 ounces | 0.87 | 8.7 |
| Pork (cooked) | 3 ounces | 0.86 | 8.6 |
| Chicken (cooked) | 3 ounces | 0.83 | 8.3 |
Daily reference value of vitamin B5 is 10 mg according to the 2013 FDA food-labeling guidelines.
What Are the Recommended Dietary Allowances for Vitamin B5?
| 1–3 years | 2 mg |
| 4–8 years | 3 mg |
| 9–13 years | 4 mg |
| 14–18 years | 5 mg |
| 19 years and older | 6 mg (men); 5 mg (women) |
There is currently no known toxicity of vitamin B5 and no upper intake limit for vitamin B5.
Vitamin B5 Supplements
• Dosage. The most common dosages of vitamin B5 supplements are 300–500 mg.
• Cholesterol. Vitamin B5 may lower cholesterol levels in the blood. The suggested daily dose is 1 g.
• Rheumatoid arthritis. Vitamin B5 may ameliorate the symptoms of rheumatoid arthritis. The suggested daily dose is 1 g.
Safety Issues
• Side effects. High doses of vitamin B5 might interfere with the absorption of vitamin B7 by the intestines.
What Types of Drugs May Interact with Vitamin B5?
• Oral contraceptives. Oral contraceptives can lower the blood level of vitamin B5.
Vitamin B6 is also known as pyridoxine. In the 1930s, rats were commonly used as laboratory animals to study the nature of human diseases. Scientists noticed that rats developed a skin disease called “rat acrodynia” if fed with semisynthetic feeds containing thiamine and riboflavin but none of the other water-soluble nutrients. In 1934, Paul Gyorgy discovered that the skin disease disappeared if a water-soluble nutrient was added to the semisynthetic feeds. He called this new water-soluble nutrient “vitamin B6.” In 1939, scientists confirmed that the chemical structure of vitamin B6 was pyridoxine. In subsequent years, pyridoxine was shown to be involved in the synthesis of PLP and PMP coenzymes.
PLP and PMP coenzymes participate in more than 100 different enzymatic reactions involved in various metabolic conditions, one of which is one-carbon metabolism. One-carbon metabolism has multiple functions in the body, the two most important of which are the methylation of DNA and synthesis of methionine. Vitamin B6, vitamin B9, and vitamin B12 are all involved in one-carbon metabolism. Vitamin B6 deficiency leads to insufficient methylation of DNA, which is a hallmark of cancer cells. In addition, vitamin B6 deficiency can hinder the synthesis of methionine, an essential amino acid. Methionine deficiency induces a high blood level of homocysteine, increasing the risk of cardiovascular diseases such as stroke and heart disease.
What Are the Symptoms of Vitamin B6 Deficiency?
• The major symptoms of vitamin B6 deficiency are peripheral neuropathy (causing damage to peripheral nerves), depression, epilepsy, anemia, and allergies. Many foods contain vitamin B6, so vitamin B6 deficiency is rare. Patients with kidney disease or kidney malfunction are at risk of vitamin B6 deficiency. According to the data from the Centers for Disease Control and Prevention, 10% of the US population is vitamin B6 insufficient.
Prevention and Treatment of Diseases
• Prevention. Meta-analysis confirms that vitamin B6 can prevent breast cancer (47), colorectal cancer (56), Parkinson’s disease (96), renal cell cancer (100), and venous thrombosis (110). In addition, vitamin B6 may prevent coronary artery disease (57), stroke (108), heart disease (73), and depression (58).
• Treatment. Meta-analysis confirms that vitamin B6 can help prevent the recurrence of stroke (108). Vitamin B6 may also reduce vomiting during pregnancy and mitigate symptoms of depression (58).
Which Food Items Are Vitamin B6 Rich?
Vitamin B6 is a nutrient essential to maintaining the normal metabolism of red blood cells and the regulation of immune and neuronal functions. The body cannot produce vitamin B6; therefore, it has to be obtained from foods. Meats—such as chicken, beef, and pork—are excellent sources of vitamin B6. Fish like cod, salmon, and trout are good sources as well. Many vegetables are also rich in vitamin B6, including bell peppers, spinach, potatoes, and broccoli.
This list of vitamin B6–rich food items is adapted from information provided by the NIH
