Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that plays a crucial role in various physiological functions within the body. It is an essential nutrient required for the synthesis of coenzyme A (CoA), which is involved in numerous metabolic pathways, including the synthesis of fatty acids, cholesterol, and the production of energy from carbohydrates, proteins, and fats.
Moreover, vitamin B5 contributes to the formation of red blood cells, hormone synthesis, and the maintenance of a healthy digestive tract. It also aids in the proper functioning of the nervous system and supports the body’s ability to cope with stress.
Food sources rich in vitamin B5 include meat, poultry, fish, eggs, dairy products, legumes, whole grains, nuts, and seeds. While deficiencies in vitamin B5 are rare due to its widespread availability in various foods, inadequate intake may lead to symptoms such as fatigue, irritability, numbness, and digestive issues. Supplementation is sometimes used to address specific deficiencies or health conditions under medical supervision.
Requierment :
Functions :
Pantothenic acid, commonly known as vitamin B5, is a vital component of the vitamin B complex, playing multiple essential roles in the body’s metabolism. One of its primary functions is facilitating the conversion of proteins, carbohydrates, and fats into energy, a process crucial for the body’s functioning and vitality. Additionally, vitamin B5 contributes to the synthesis of hormones and antibodies, key elements in maintaining hormonal balance and immune function.
Renowned as an “antistress” vitamin, vitamin B5 is credited with alleviating symptoms of depression and anxiety, potentially due to its involvement in neurotransmitter synthesis and stress hormone regulation. Moreover, pantothenic acid collaborates with other B vitamins such as B1, B2, and B3 to generate ATP, the primary energy currency of cells.
Found abundantly in various foods including meat, dairy, whole grains, and legumes, vitamin B5 deficiency is rare but can manifest as fatigue, digestive disturbances, and neurological symptoms. Ensuring an adequate intake of vitamin B5 through a balanced diet is essential for optimal health and vitality.
Deficiency :
Pantothenic acid deficiency manifests through various symptoms, including nausea, numbness of the extremities, muscle cramps, and stomach pain. As a vital component of coenzyme A, pantothenic acid is essential for numerous metabolic processes, including energy production and fatty acid synthesis. While the deficiency is rare due to its presence in many foods, its small quantities in the diet can be undermined by cooking processes, which may destroy the nutrient. Pantothenic acid-rich foods include meats, poultry, fish, eggs, dairy products, legumes, whole grains, nuts, and seeds. However, inadequate intake or absorption issues can lead to deficiency symptoms. Nausea and stomach pain may arise due to disruptions in digestive processes, while numbness and muscle cramps result from compromised nerve function and energy metabolism. Monitoring dietary intake and ensuring adequate consumption of pantothenic acid-rich foods can help prevent deficiency-related symptoms and maintain overall health.
Food sources :
Vegetarian Sources :
A . Leafy green vegetables (per 100 grams) :
- kale: 0.5 mg
- spinach: 0.6 mg
B. Avocado: 1.4 mg
D. Sunflower seeds: 7.1mg
E. Sweet potatoes: 0.7 mg
F. Peanuts: 1.2 mg
G. Pumpkin seeds: 1.5 mg
Non-Vegetarian Sources (per 100 grams) :
A. Chicken Breast: 5.3 mg
B.Eggs: 1.4 mg
Supplements :
Over Dosage :
Pantothenic acid, or vitamin B5, is generally considered safe when taken at suggested supplemental doses, typically ranging from 5 to 10 milligrams per day for adults. At these levels, adverse effects are rare, and the vitamin is well-tolerated by most individuals. However, when taken in very high doses, usually several grams per day, pantothenic acid may lead to gastrointestinal issues such as diarrhea.
Excessive intake of pantothenic acid overwhelms the capacity of the intestines to absorb it, leading to an osmotic effect where water is drawn into the intestines, resulting in loose stools or diarrhea. This typically occurs when individuals take megadoses of vitamin B5 for extended periods.
It’s important to adhere to recommended dosages unless otherwise directed by a healthcare professional, as excessive intake of any vitamin can potentially lead to adverse effects. Consulting with a healthcare provider before starting any high-dose supplementation regimen is advisable to ensure safety and efficacy.
Conclusion :
So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.
