Vitamin B5: The Essential Nutrient for a Healthy Body
| Attribute | Description |
|---|---|
| Name | Vitamin B5 (Pantothenic Acid) |
| Chemical Formula | C9H17NO5 |
| Molecular Weight | 219.25 g/mol |
| Solubility | Water-soluble |
| Dietary Sources | Meat (particularly organ meats), eggs, dairy products, legumes, whole grains |
| Functions | Essential for energy metabolism, synthesis of various compounds, and proper functioning of the nervous system |
| Coenzymatic Form | Coenzyme A (CoA) |
| Deficiency Symptoms | Rare, but can cause fatigue, irritability, and neurological symptoms |
| Recommended Intake | Adults: 5 mg/day |
| Toxicity | No known toxicity at normal dietary levels |
| Special Considerations | Pantothenic acid is widely available in many foods |
Introduction
- What is Vitamin B5?
- Why is it important?
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that is essential for the proper functioning of the body. It is one of the eight B vitamins and is required for the metabolism of carbohydrates, proteins, and fats. Vitamin B5 is also involved in the synthesis of hormones, cholesterol, and red blood cells. It is important for maintaining healthy skin, hair, and eyes, and for supporting the immune system.
Sources of Vitamin B5
| Food | Pantothenic Acid Content per 100g |
|---|---|
| Beef Liver | 7.5 mg |
| Sunflower Seeds | 7.0 mg |
| Shiitake Mushrooms | 3.6 mg |
| Salmon | 2.8 mg |
| Avocado | 1.9 mg |
| Yogurt | 1.2-1.3 mg |
| Chicken (Breast) | 1.1 mg |
| Eggs | 1.1 mg |
| Lentils | 0.9 mg |
| Broccoli | 0.7-0.9 mg |
| Whole Grains | 0.5-1.0 mg |
| Milk | 0.5 mg |
| Mushrooms | 0.5 mg |
| Sweet Potatoes | 0.4-0.5 mg |
| Peanuts | 0.4-0.5 mg |
| Oats | 0.4 mg |
| Spinach | 0.4 mg |
- Food sources
- Supplements
Vitamin B5 is found in a variety of foods, including meat, fish, eggs, dairy products, whole grains, legumes, and vegetables such as broccoli and sweet potatoes. It is also available in supplement form, either alone or as part of a B-complex vitamin supplement.
Functions of Vitamin B5
- Energy production
- Hormone synthesis
- Cholesterol synthesis
- Healthy skin and hair
- Immune system support
Vitamin B5 plays a crucial role in several important bodily functions. It is involved in the production of energy from food, as it helps to convert carbohydrates, proteins, and fats into glucose that can be used by the body for fuel. Vitamin B5 is also necessary for the synthesis of hormones such as testosterone, estrogen, and cortisol, as well as for the production of cholesterol and red blood cells. Additionally, it is important for maintaining healthy skin and hair, and for supporting the immune system.
Benefits of Vitamin B5
- Improved energy levels
- Reduced stress and anxiety
- Healthy skin and hair
- Improved digestion
- Lowered risk of heart disease
Getting enough Vitamin B5 can provide several health benefits. It can help to improve energy levels and reduce feelings of stress and anxiety. Vitamin B5 is also important for maintaining healthy skin and hair, and can help to improve digestion. Additionally, studies have shown that getting enough Vitamin B5 may help to lower the risk of heart disease.
Deficiency Symptoms
- Fatigue
- Insomnia
- Irritability
- Numbness and tingling in hands and feet
- Stomach pains
A deficiency in Vitamin B5 can lead to several symptoms, including fatigue, insomnia, irritability, numbness and tingling in the hands and feet, and stomach pains. In severe cases, a deficiency can lead to a condition called paresthesia, which is characterized by a burning or prickling sensation in the hands and feet.
Recommended Daily Intake
- Adults
- Children
- Pregnant and breastfeeding women
The recommended daily intake of Vitamin B5 varies depending on age and gender. For adults, the recommended daily intake is 5 mg per day. Children require less, with the recommended daily intake ranging from 1.7 mg to 4 mg depending on age. Pregnant and breastfeeding women require slightly more, with the recommended daily intake ranging from 6 mg to 7 mg.
Precautions and Side Effects
- Interactions with medications
- Possible side effects
- Overdose symptoms
Vitamin B5 is generally considered safe when taken in recommended doses. However, there are some precautions and potential side effects to be aware of. Vitamin B5 can interact with certain medications, including antibiotics and blood thinners, so it is important to talk to a healthcare provider before taking Vitamin B5 supplements if you are taking any medications. Possible side effects of taking high doses of Vitamin B5 include diarrhea, nausea, and stomach cramps. In rare cases, an overdose of Vitamin B5 can lead to liver damage.
