Water-soluble vitamins Part IV: Biotin and pantothenic acid in focus
After having dealt with all water-soluble vitamins, only two representatives remain: pantothenic acid and biotin.
Biotin is often referred to as vitamin H or vitamin B7 and pantothenic acid as vitamin B5. Although both vitamin representatives are among the lesser-known substances of their kind, the water-soluble vitamins pursue important functions.
Biotin and pantothenic acid in a nutshell:
- Biotin is also known as vitamin H or vitamin B5, pantothenic acid as vitamin B7.
- Liver, yeast, dairy products, pulses, eggs and wholemeal products provide plenty of biotin. A daily dose of 30 to 60 micrograms is recommended.
- Suitable sources of pantothenic acid are ovaries of stockfish, eggs and wholemeal products. A daily intake of 6 milligrams is recommended.
- Biotin acts as a coenzyme and is important for fatty acid synthesis, glucose build-up and the breakdown of certain fatty acids and leucine. This vitamin is particularly important for hair and nails.
- Pantothenic acid is a component of an important coenzyme. Through the coenzyme, pantothenic acid plays an essential role in fatty acid synthesis, the build-up and breakdown of carbohydrates as well as the synthesis of cholesterol, steroid hormones and acetylcholine in particular
In order to get a comprehensive picture, we will first look at some important details about the occurrence and dosage of vitamin B5 and B7.
30 to 60 micrograms of biotin daily
Biotin is found in many foods, but the concentrations in these foods are rather low. The vitamin is only found in large quantities in liver and yeast. Since these two foods are not part of the daily diet, dairy products, legumes, eggs and wholemeal products are the main sources of vitamin H. It should be noted that raw eggs contain a certain protein that can bind biotin when eaten and drastically reduce absorption in the intestine. If the egg is cooked, this protein denatures and is rendered virtually harmless. In terms of dosage, the German Nutrition Society recommends a daily amount of 30 to 60 micrograms for adults and adolescents. For a daily dose of 60 micrograms, for example, 100 grams of soybeans or 300 grams of oatmeal would have to be consumed. It should be noted that the bioavailability (i.e. the actual absorption of the substance into the body) can vary considerably from source to source.
6 milligrams of pantothenic acid daily
The availability of pantothenic acid is similar to that of biotin. Pantothenic acid is found in many foods and is also synthesised by the body’s own intestinal bacteria. Also with regard to vitamin B5, there are foods such as ovaries (ovaries) of stockfish that are particularly rich in biotin. In the context of the daily diet, however, eggs and wholemeal products in particular are likely to be relevant. The recommendation of the German Nutrition Society for pantothenic acid is a daily dose of 6 milligrams for adolescents and adults. To achieve compliance with the daily dose recommendation, 350 grams of brown rice or six eggs, for example, would have to be consumed. Since vitamin B5, as already mentioned, can be found in numerous foods, the small daily amounts add up to a total amount worth mentioning.
Biotin acts as a coenzyme and ensures the function of certain enzymes.
Vitamin H works in the context of metabolism as a so-called coenzyme and thus provides as an important component of chemical reactions catalysing enzymes. In particular, this vitamin is involved in the synthesis of fatty acids and the build-up of glucose as well as the breakdown of certain fatty acids and leucine (an amino acid). Biotin is popular for its effect on the growth of hair and nails. It should be mentioned, however, that a deficiency of biotin is extremely rare, especially because the body’s own intestinal flora can produce the substance. A deficiency often manifests itself with skin changes, depression or muscle pain.
Pantothenic acid is indirectly involved in countless reactions
Pantothenic acid is an essential component of coenzyme A. This coenzyme has the main function of activating carboxylic acids. Since coenzyme A is involved in a multitude of reactions and vitamin B5 is a component of the coenzyme, this vitamin is significantly involved in all reactions. The reactions include, above all, the synthesis of fatty acids, the build-up and breakdown of carbohydrates as well as the build-up of cholesterol, steroid hormones and the neurotransmitter acetylcholine. A lack of this vitamin is also extremely rare. However, if a deficiency occurs, this manifests itself primarily in fat metabolism, protein synthesis and in the nervous system (since acetylcholine acts here). In particular, symptoms such as growth stagnation and polyneuropathies (diseases of the nerves) are associated with a deficiency.
Text sources:
(1) Bistas and Tadi, Biotin, 2020.
(2) Königshoff and Brandenburger, Biochemistry, 4th edition, 2018
(3) Horn, Biochemistry of Humans, 7th edition, 2018.
(4) Biesalski et al, Pocket Atlas of Nutrition, 8th edition, 2020
(5) https://www.dge.de/wissenschaft/referenzwerte/biotin/
(6) https://www.dge.de/wissenschaft/referenzwerte/pantothensaeure/
Image sources:
