Vitamin B5 or Pantothenic Acid Chemical formula: C9H17NO5
As with all B vitamins, B5 helps the body break down fats, carbohydrates, and proteins so that our bodies can use them for energy and rebuilding tissues, muscles, and organs.
? WHERE IT IS FOUND
Vitamin B5 is widely found in both animals and plant products.
- Meat: Beef, pork, chicken, turkey, duck (especially animal organs e.g. liver and kidney)
- Fish: Salmon, lobster, and shellfish.
- Grains: Whole-grain bread and cereals.
- Dairy products: Milk, milk products, yogurt, egg yolk.
- Legumes: Lentils, split peas, and soybeans.
- Vegetables: Avocado, broccoli, mushrooms, sweet potatoes, corn, cauliflower, kale, and tomatoes.
- Other sources of vitamin B5 include: Brewer’s yeast /Peanuts / Sunflower seeds /Wheat germ /Royal jelly /Oatmeal
Pantothenic acid is widely available in food, but it is lost in processing, for example, in canning, freezing, and milling.
Pantothenic acid is widely available in food, but it is lost in processing, such as canning, freezing, and milling. For example, whole grains are a good source of vitamin B5 but milling can remove up to 75 % of the B5 content. To ensure adequate intake, foods should be eaten fresh rather than refined. As with all water-soluble vitamins, vitamin B5 is lost when food is boiled.
Vitamin B5 is soluble in water and is excreted in the urine. Our bodies do not store it, and we need to consume it every day to replenish supplies.
Vitamin B5 has many important functions. These include:
- converting food into glucose
- synthesizing cholesterol
- forming sex and stress-related hormones
- forming red blood cells
Synthesizing coenzyme A: Coenzyme A is involved in the synthesis of fatty acids and is important for converting foods into fatty acids and cholesterol.
It is also needed for the creation of sphingosine, a fat-like molecule that helps deliver chemical messages inside the body’s cells. Also, the liver needs Coenzyme A to metabolize some drugs and toxins safely.
Digestive system: Vitamin B5 helps maintain a healthy digestive system and assists the body in using other vitamins, especially vitamin B2.
Skincare: Some studies have shown that vitamin B5 works as a moisturizer on the skin and enhances the healing process of skin wounds.
Cholesterol and triglycerides: Some studies suggest that vitamin B5 intake can help lower cholesterol and levels of blood triglycerides or fats.
Rheumatoid arthritis: Some researchers have found that people with rheumatoid arthritis have lower levels of vitamin B5 but more evidence is needed to confirm these results.
? SIDE EFFECTS
Pantothenic acid is LIKELY SAFE for most people when taken by mouth in appropriate amounts. The recommended amount for adults is 5 mg per day. Even larger amounts (up to 10 grams) seem to be safe for some people. But taking larger amounts increases the chance of having side effects such as diarrhea.
It’s very rare to have a vitamin B5 deficiency. Generally, only people who are malnourished will have a B5 deficiency. According to the Mayo Clinic, vitamin B5 deficiency is unlikely to cause any medical problems by itself. However, people with a B5 deficiency are often experiencing other vitamin deficiencies at the same time. Symptoms of a B5 deficiency are likely to include:
- impaired muscle coordination
- gastrointestinal problems
Symptoms generally go away once you start getting enough vitamin B5.
? RECOMMENDED DAILY DOSE
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