Vitamin B5, also known as pantothenic acid and pantothenate, is essential to a healthy life. Like other vitamin B complexes, B5 helps the body turn food into energy. B5 is found naturally in many food products. “Pantothenic,” in addition, means “from anywhere,” because the vitamin is available from so many sources of food.
Vitamin B5 is a water-soluble vitamin from vitamin group B. By breaking down the fats and carbohydrates, it helps to generate power. It fosters good skin, hair, teeth, and liver too. It is commonly present in plants as well as animals. Foods like fruits, grains of cereals, legumes, eggs, and milk.
Benefits of Vitamin B-5
Pantethine supplements, a derivative of vitamin B5, have been shown to improve total cholesterol and LDL cholesterol in subjects with low to moderate cardiovascular danger.
Major benefits of vitamin B-5 are:
- Forming Red Blood Cells
- Maintain a healthy digestive system
- Synthesize cholesterol
- Create sex and stress-related hormones
- Breakdown food into glucose
In multiple trials, pantethine has been shown to be effective in diabetes care. Pantothenic acid is used to treat and avoid defects of pantothenic acid and skin responses from radiation therapy.
Sources of Vitamin B-5
Vitamin B5 is commonly present in all animals and products made from plants. Sources of vitamin B5 include:
- Mushrooms, avocado, broccoli
- Sweet potatoes, corn, cauliflower
- Kale, and tomatoes
- Lentils, split peas, and soybeans
- Egg yolk, milk, yogurt, and other milk products
- Salmon, lobster, and shellfish
- Pork, chicken, turkey duck
- Animal organs such as liver and kidney
Vitamin B5 lost in processing, for example, in canning, freezing, and milling. Foods should be consumed fresh rather than aged to ensure sufficient consumption. As for other water-soluble vitamins, as food is cooked, vitamin B5 is lost.
Daily intake of Vitamin B-5
As for nutrients, the optimal intake of vitamin B5 varies according to age. These are the daily doses optimal :
- Infants 6 months and younger – 1.7 mg
- Infants 7 to 12 months – 1.8 mg
- Children 1-3 years – 2 mg
- Children 4-8 years – 3 mg
- Children 9-13 years – 4 mg
- 14 years or older – 5 mg
- Pregnant or breast-feeding women – 7 mg
Vitamin B-5 deficiency
A B5 deficiency is extremely rare. In addition, it has only been observed in people with extreme malnutrition, according to some reports. Generalized malaise is the most common side effect of pantothenic acid deficiency.
A B5 deficiency can cause an increase in insulin sensitivity. In mice, a lack of vitamin B5 induced skin inflammation and fur graying, but this was corrected when pantothenic acid was administered.
Side effects may include irritability, sleeplessness, fatigue, exhaustion, stomach pain, burning feet, and upper respiratory infections.
Deficiency can also cause impaired growth, symptoms of the nerves, and anemia, though rare.
No disorders have been related to a B5 deficiency, and a mutation does not tend to affect cells. In order to replenish a loss of pantothenic acid, cells can be prepared to preserve their pantothenate content by recycling pantothenate from other decaying molecules.
Overdose of vitamin B5
Since vitamin B5 is water-soluble, the excess is easily absorbed by the body and flushed away by the urinary tract, overdosing is of very little concern. “There is no known amount of B5, toxic.
However, according to Oregon State University, very small levels of vitamin B5, from 10 to 20 grams a day, have been shown to induce diarrhea.