Common Name: Vitamin B5
Synonyms: pantothenic acid
Vitamin B5( pantothenic acid) is required for:
Vitamin B5 plays an important role in the secretion of hormones, such as cortisone because of the role it plays in supporting the adrenal gland. These hormones assist the metabolism, help to fight allergies and are beneficial in the maintenance of healthy skin, muscles and nerves.
Pantothenic acid is also used in the release of energy as well as the metabolism of fat, protein and carbohydrates. It is used in the creation of lipids, neurotransmitters, steroid hormones and hemoglobin.
Some are of the opinion that pantothenic acid is also helpful to fight wrinkles as well as graying of the hair.
Deficiency of vitamin B5:
With Vitamin B5 in short supply symptoms like fatigue, headaches, nausea, tingling in the hands, depression, personality changes and cardiac instability have been reported.
Frequent infection, fatigue, abdominal pains, sleep disturbances and neurological disorders including numbness, paresthesia (abnormal sensation such as "burning feet" syndrome), muscle weakness and cramps are also possible indications that this nutrient is in short supply.
Biochemical changes include increased insulin sensitivity, lowered blood cholesterol, decreased serum potassium, and failure of adrenocorticotropin to induce eosinopenia.
The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
No recommended dosage but 10 - 100 mg is indicated.
How Much vitamin B5 is enough:
Lack of pantothenic acid in the diet is rare, so there is no recommended daily intake for this vitamin. Often, pantothenic acid is included in B-complex multivitamins. Normal daily intake of pantothenic acid for adults is 4 to 7 milligrams.
Toxicity and symptoms of high intake:
It does not appear to be toxic in high dosage, although diarrhea, digestive disturbances and water retention have been reported on dosage exceeding 10 g a day.
Taking 1,500 mg a day over an extended period may cause sensitivity to the teeth.
Best used with:
It is most effective when taken with the B group vitamins, Vitamin A, vitamin C and Vitamin E
When more may be required:
People under stress, prone to allergies, consuming alcohol or eating too many refined foods might develop a shortage of this vitamin.
Enemy of vitamin B5:
Pantothenic acid can be lost in cooking - particularly with roasting or milling, as well as when exposed to acids like vinegar, or alkali such as baking soda. It is also destroyed to a large degree in canning.
Other interesting points:
Do not add soda to the water when cooking vegetables - it will destroy the pantothenic acid.
Food sources of vitamin B5:
Beef, brewer, yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat.