These are types of B vitamins. These vitamins are water soluble, which means that the body can not store them. If the body can not use all the vitamin, the excess amount leaves the body through the urine. These vitamins have to be replenished in the body every day.
Functions
Pantothenic acid and biotin are necessary for growth. They help the body to break down and use food. This is called metabolism . Both are needed to produce fatty acids.
Pantothenic acid also plays a role in the production of hormones and cholesterol. In addition, it is used in the conversion of pyruvate.
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Food sources
Pantothenic acid is found in foods that are good sources of B vitamins, including the following:
- Proteins of animal origin
- Avocado
- Broccoli, cabbage and other vegetables in the cabbage family
- Eggs
- Legumes and lentils
- Milk
- Mushrooms
- Viscera
- Poultry
- Potatoes and sweet potatoes
- Whole grains
- Yeast
Biotin is found in foods that are good sources of B vitamins, for example:
- Cereal
- Chocolate
- Yolk
- Vegetables
- Milk
- Nuts
- Guts (liver, kidney)
- Pork Meat
- Yeast
Side effects
Pantothenic acid deficiency is very uncommon, but it can cause a tingling sensation in the feet (paresthesia). Biotin deficiency can lead to muscle pain, dermatitis or glossitis (swelling of the tongue).
High doses of pantothenic acid produce no symptoms, other than (possibly) diarrhea . There are no known toxicity symptoms due to biotin.
recommendations
REFERENCE CONSUMPTIONS
The recommendations for pantothenic acid and biotin, as well as for other nutrients, are provided in the Dietary Reference Consumption (DRI) developed by the Nutrition and Food Committee of the Institute of Medicine. DRI is a term for a series of reference consumptions used to plan and evaluate the nutrient intake of healthy people. These values, which vary by age and sex, include:
The recommended daily ration (RDA) : the average daily level of consumption that is sufficient to satisfy the nutrient needs of almost all (97% to 98%) healthy people.
Adequate consumption (IA) : established when there is not enough data to develop an RDA. It is set at a level that, it is believed, guarantees sufficient nutrition.
Dietary reference intake for pantothenic acid:
- From 0 to 6 months of age: 1.7 * milligrams per day (mg / day)
- From 7 to 12 months of age: 1.8 * mg / day
- From 1 to 3 years of age: 2 * mg / day
- From 4 to 8 years old: 3 * mg / day
- From 9 to 13 years old: 4 * mg / day
- From 14 years old and up: 5 * mg / day
- 6 mg / day during pregnancy
- Breast-feeding: 7 mg / day
* Adequate consumption (AI)
Dietary reference consumption for biotin:
- From 0 to 6 months of age: 5 * micrograms per day (mcg / day)
- From 7 to 12 months of age: 6 * mcg / day
- From 1 to 3 years old: 8 * mcg / day
- From 4 to 8 years old: 12 * mcg / day
- From 9 to 13 years old: 20 * mcg / day
- From 14 to 18 years old: 25 * mcg / day
- From 19 years old and up: 30 * mcg / day
* Adequate consumption (AI)
The best way to get the daily requirements of essential vitamins is to eat a balanced diet that contains a variety of foods.
Specific recommendations depend on age, sex and other factors (such as pregnancy). Pregnant or lactating women need larger amounts. Ask your health care provider what is the best amount for you.