Just like every other vitamin from the B group of vitamins, vitamin B5 or Pantothenic acid is also a water soluble vitamin which means that it dissolves in water. It goes through the bloodstream and it is released through urine. Since the human body doesn’t store vitamin B5 it should be consumed on daily basis. Vitamin B5 is very important for health and general body functioning.
Benefits of Vitamin B5 Consumption
Vitamin B5 is important for:
- Secretion of hormones that assist in the metabolism, fight allergies and maintain healthy nerves, muscles and skin
- Releasing energy from sugars and fats
- Creation of fat
- Creating lipids, hemoglobin and neurotransmitters
- Synthesizing cholesterol
- Red blood cells production
- Maintaining a healthy digestive tract
- Fighting wrinkles and acne
- Fighting graying of the hair, hair loss and dandruff
- Reducing stress and anxiety
Vitamin B5 may also play an important role in the prevention and treatment of:
- Chronic fatigue syndrome
- Adrenal insufficiency
- Premenstrual syndrome
- Wound healing
It is worth noting that vitamin B5 should interact together with other vitamins in order to give its maximum.
Symptoms and Signs of Vitamin B5 Deficiency
Deficiency of vitamin B5 is a rare condition but shortage of this vitamin is common for people who are under stress, who are prone to allergies and those who drink alcohol or eat too much refined foods. Signs and symptoms of vitamin B5 deficiency are tiredness, numbness, sleeping problems, apathy, fatigue, depression, irritability, nausea, vomiting, and loss of appetite, muscle cramps and sometimes respiratory infections. Deficiency of vitamin B5 can cause the so called burning foot syndrome. Person with the Burning foot syndrome experiences lack of feeling in the feet with flaming pain.
What Foods Are Rich With Vitamin B5?
Almost every kind of food is a source of vitamin B5.Those exceptionally rich with vitamin B5 are:
- Liver. Chicken and calf liver provide the most B5.
- Corn. Corn is a great source of almost all vitamins including B5.
- Rice and Wheat. They are both rich in B5, B6 and B3.
- Eggs. Eggs are a great source of proteins and vitamin B5.
- Mushrooms. Mushrooms are good not only as a source of vitamin B5 but also as a low calorie food.
- Squash has a significant amount of vitamin B5.
- Sunflower seeds. Together with vitamin B5 they also contain vitamin E, B1, B6 and B9.
- Broccoli. Broccoli shouldn’t be boiled too much because the nutrients may be lost.
- Cheese. Different types of cheese have different amounts of vitamin B5.
- Fish. Salmon is particularly rich in vitamin B5.
- Avocados. They are a great source of vitamin B5.
Since vitamin B5 is relatively unstable in food, significant amounts of it will be lost during food processing such are cooking or freezing. Vitamin B5 can be taken through various supplements as well. In this case it is best to take it immediately after the meal.
How Much Vitamin B5 Should Be Taken Daily?
According to their age people should take:
- Infants up to 1 can take 1.8 milligrams of vitamin B5.
- Children from 1 to 3 can take 2 milligrams of vitamin B5.
- Children from 4 to 8 can take 3 milligrams of vitamin B5.
- Children from 9 to 13 can take 4 milligrams of vitamin B5.
- Adults can take 5 milligrams of vitamin B5.
- Pregnant women can take up to 6 milligrams of vitamin B5.
The dose of vitamin B5 should be spread over the day because in that way the levels of vitamin B5 will be more constant. It should be consumed 4 or 5 times during the day. Vitamin B5 is not toxic when taken in large doses it may cause diarrhea and digestive disturbances. If a person takes more than 1, 500 milligrams of vitamin every day over a period of time, it may have bad effect on the teeth. People with high levels of cholesterol may take higher doses but they should consult their physicians.