Vitamin B5 is also known as pantothenic acid and is water soluble in nature. It is required by the body to sustain life and is an essential nutrient. It works in all the cells of the human body and converts carbohydrates, fats and proteins into energy through the process of metabolism. It manufactures antibodies, fights germs in the blood, boosts the immune system and is a popular antioxidant by nature. It helps combat the free radicals in the environment that can be extremely harmful for the body such as exhaust fumes, pollution, fat from fried and junk foods, cigarette smoke etc.
The name pantothenic acid has been derived from the Greek word ‘pantothem’ meaning ‘from everywhere’ owing to the fact that it can be obtained in small quantities from every food source. It is widely found in various plant and animal tissues and belongs to the B group of vitamins.
Benefits of Vitamin B5:
Pantothenic acid is important for the growth, development and maintenance of the human body. It is involved in a number of body processes and helps promote better health.
It is required for the conversion of carbohydrates, fats and proteins to energy for the body.
It is essential for the catabolism of fatty acids, amino acids, the synthesis of fatty acids, cholesterol, lipids and steroid hormones as well as the production of coenzyme A and the cellular antioxidant – glutathione.
It is involved in the production of sex hormones and stress related hormones produced in the adrenal glands. It allows you to react differently in various stressful situations. It also helps in stress management to a great extent.
It is essential for the synthesis of red blood cells and metabolism of steroids and other biological compounds.
It is involved in the production of neurotransmitters in the brain such as acetylcholine.
It plays a significant role in the synthesis and maintenance of coenzyme A, a cofactor and acyl group carrier for a number of enzymatic processes.
It is involved in the metabolic release of energy from various micronutrients, metabolism of drugs and toxins in the liver and the synthesis of steroid hormones, porphyrins, hemoglobin etc.
It supports the normal functioning of the gastrointestinal tract and enables the body to utilize other vitamins and minerals more effectively.
It may even prevent graying of hair and even restore it to its natural color.
Deficiency:
This is characterized by burning feet syndrome, fatigue, depression, muscle weakness, paresthesia, numbness, frequent infection, headaches, dizziness, nausea, diarrhea, vomiting, lowered blood cholesterol levels, tingling sensation in the hands, increased insulin sensitivity, decreased serum potassium and failure of adrenocorticotropin may induce eosinopenia.
Food Sources:
Major sources of vitamin B5 are cheese, eggs, liver, beef, corn, kidneys, peanuts, soybeans, wheat germ, brewer’s yeast and peas. It is also found in vegetables such as cauliflower, avocado, legumes, tomatoes, broccoli, kale, lentils, chicken, sweet potatoes, duck, mushrooms, turkey, sunflower seeds. Wholegrain breads etc. Heating, processing or canning the food may destroy the pantothenic acid content.
Dosage:
The Recommended Daily allowance (RDA) of vitamin B5 is 5-10 mg for adults.
For maximum effects it must be taken with B group vitamins, vitamin E and Vitamin C. However, before taking the supplement nutrient pill, you must consult a registered medical practitioner in order to determine if it is required by your body or not. Taking any vitamins or minerals in excess can be extremely hazardous for the body. You must also keep you medical condition in mind before taking any nutrient and make note of any ailments or diseases you might be prone to such as diabetes, asthma, depression, high blood pressure, high cholesterol levels, stress related disorder, insomnia, coronary heart disease, skin disorders etc. To bring about the complete wellbeing of the body, it is essential to follow a regular exercise routine, take a well balanced diet and adequate amount of rest on a daily basis.
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