Vitamin B5 (Pantothenic Acid): Best 20 Sources, Benefits, RDA, Symptoms & Causes of deficiency

Vitamin B5 is a water-soluble vitamin. It is also known as Pantothenic acid. It is essential for the metabolism of carbohydrates, protein, fat. Needs to produce energy. It also takes part in alcohol metabolism.

The deficiency of vitamin B5 is very rare and uncommon. It is used for reducing signs of aging, protect from common infections like cold, fever. It is responsible for hormone production and cell division.

Sources of Vitamin B5

Vitamin B5 is known as Pantothenic acid. The word pantothenic is derived from the Greek word \”pantou\” which means everywhere. This vitamin is found in all foods from high to low quantity.

Because it is found in every food. The deficiency is very uncommon and rare. So it is not a well-known vitamin. But the function of this vitamin is also important like vitamin B1, Vitamin B2, niacin, fat-soluble vitamin-like vitamin A, Vitamin D, Vitamin K, Vitamin E. It plays the main role in the synthesis of coenzyme A (CoA).

Just like other B complex vitamins and Vitamin C, Vitamin B5 also water-soluble vitamin. So it is not stored in the body and has to take daily.

Liver, legumes, whole grains, wheat germ, asparagus, crab, meat, almonds, broccoli, oats, peas, mushroom oranges, nuts, soybeans, sunflower seed, sun-dried tomato, corn, broccoli, cauliflower, salmon are some of the examples of vitamin B5 Sources.

All values are per 100 grams

• Beef liver –

9.32 mg (186 % of Daily value)

• Pork liver

7.93 mg (158 % of Daily value )

• Goat liver

7.01 mg (140 % of Daily value )

• Sheep liver

6.95 mg (139 % of Daily value)

• Black gram (whole)

3.98 mg (79.6 % of Daily value)

• Egg yolk (boiled)

2.57 mg (51 % of Daily value)

• Bengal gram (whole)

2.3 mg (46 % of Daily value)

• Hilsa fish

2.3 mg (46 % of Daily value)

• Mushroom

2.3 mg (46 % of Daily value)

• Rajmah

2.06 mg (41% of Daily value)

• Green gram (whole)

2.02 mg (40 % of Daily value)

• Bael fruit

1.68 mg (33 % of Daily value)

• Tiger prawn

1.64 mg (32 % of Daily value)

• Crab

1.53 mg (30 % of Daily value)

Bombay duck

1.48 mg (29.6 % of Daily value)

• Lobster

1.44 mg (28.8 % of daily value)

• Tuna

1.34 mg (26.8 % of Daily value)

• Squid

1.22 mg (24.4 % of Daily value)

• Rohu

1.18 mg (23.6 % of Daily value)

• Chicken breast

1.15 mg (23 % of Daily value)

• Clam

1.14 mg (22.8 % of Daily value)

• Wheat whole

1.08 mg (21.6 % of Daily value)

Benefits of vitamin B5

• Helps relieve stress

Pantothenic acid is also known as the anti-stress vitamin. This vitamin plays important role in the regulation of adrenal hormones. The adrenal gland is a small gland present on top of both of the kidneys. This gland produces hormones adrenaline and cortisol. Both are known as stress hormones.

Cortisol controls mood, fear by communicating with the brain\’s region. It saves energy by restricting unnecessary functions in fight or flight situations. Adrenaline increases energy supplies, increases blood pressure and heart rate. Long-term stress leads to too much production of the above hormones. It causes damage to the body when stress is ended.

When a sufficient amount of Vitamin B5 present in the body it regulates the secretion of stress hormone and avoids further damage.

In a deficient state of pantothenic acid, the body can not healthily cope with daily stress and leads to mental loss.

• Improves heart health

The high serum concentration of low-density lipoprotein cholesterol is a major risk of heart disease. The pantethine is synthesized in the body from pantothenic acid. Several studies report that pantethine is well tolerated hypolipidemic agent which helps in lowering the total cholesterol, LDL cholesterol. It is estimated as safe and effective. Available in supplement form. Though it is safe and effective for hyperlipidemia, experts\’ advice is recommended.

Maintain immune health

In studies on mice, oral administration of Vitamin B5 to Mycobacterium tuberculosis-infected mice resulted in an increased level of phagocytosis and M.tb level inhibition. This data suggest that the administration of vitamin B5 potentially improves the therapeutic management of Tuberculosis.

• Heal wounds

The wound healing process is a complicated process of tissue restoration. Vitamin k plays an important role in the process of wound healing. Pantothenic acid or pantothenol might help in the healing process. The topical application of pantothenol to the skin has been shown to accelerate the closure of skin wounds.

• Prevents Rheumatoid arthritis

Along with Vitamin E, Vitamin C, and other micronutrients, Vitamin B5 shows good results in patients with rheumatoid arthritis. Patient deficient in Pantothenic acid shows severe symptoms as compared to patients with a normal level.

• Skin care

Pantothenol used in so many cosmetic products which moisturize and soften the skin. It is a pro-vitamin of pantothenic acid and converted in B5 once gets absorbed. It protects the skin from water loss and maintains its smooth texture.

RDA of vitamin B5

Catagory	Age	Vitamin B5 RDA (in mg)
Infant	0-6 months	1.7 mg
	7-12 months	1.8 mg
Boys/Girls	1-3 years	2 mg
	4-8 years	3 mg
	9-13 years	4 mg
	14-18 years	5 mg
Male /Female	19 + years	5 mg

Symptoms of vitamin B5 deficiency

• Anemia

• Insomnia

• Vomiting

• Muscle contraction

• Fatigue

• Weakness

• Aging

• Hair loss

• Respiratory infection

• Diarrhea

• Eczema

• Nervousness

• Skin irritation

• Headache

• Burning sensation in hand and feet

Causes of deficiency of vitamin B5

• Malabsorption disorder

• Old age

• excessive tea, coffee consumption.

• Severe malnutrition

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