You must have heard someone is saying pantothenic acid. Actually it is another name Vitamin B5. This is also member of vitamin B complex family and performs various functions inside the body.
It has an active role in your body as it is essential to convert food into energy. It also synthesises fats and provides support to your overall health.
It is essential to understand its role inside the body so that you can incorporate it into your diet. It is present in the plenty of food items.
What is Vitamin B5?
Pantothenic is derived from Greek word pantoten, which means “from everywhere.” It means that it is present in almost every food source.
The main function that is performed inside the body by vitamin B5 is its involvement in the syntheses of coenzyme A (CoA). Your body needs this special enzyme for many metabolic processes. These specific metabolic processes can’t be performed in its absence.
Health Benefits of Vitamin B5
It is vital for the performance of normal bodily functions.it form following function s inside a human body.
1. Energy Production
Vitamin B5 is involved in the metabolic processes. These processes include catalysis of carbohydrates, fats and proteins. These processes involve the production of energy. Energy is required to perform all the function.
If you are suffering from the deficiency of this vitamin then you will lose your stamina and will not be able to carry out your work. It means Vitamin B5 is necessary for stamina building.
2. Vitamin B5 supports Hair and Skin Health
if you have ever read the ingredients of skin care products? You must have noticed that
all skin care and hair products contains vitamin B5.
It is mainly present in these products because pantothenic acid improves the elasticity and skin hydration. It also supports healthy hair growth.
3. Wound Healing
Pantothenic acids also help in the regeneration of tissues. This vitamin is also helpful n healing process. It reduces the inflammation of the wound.
4. Reduce Stress and Anxiety
It also has function in the stress management. Vitamin B5 regulates stress hormones like cortisol. It also supports the proper functioning of the adrenal gland.
5. Support Cardiovascular Health
It is also helpful in the proper functioning of the heart. It is suggested that it help in the lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).
Food Sources of Vitamin B5
As its name shows that it is present in almost everything edible. Here is a list provided with approximate amount of its presence.
| Food Source | Approximate Content per 100g |
| Chicken Liver | 6.7 mg |
| Sunflower Seeds | 7.0 mg |
| Avocados | 1.4 mg |
| Mushrooms | 1.5 mg |
| Salmon | 1.0 mg |
| Eggs | 1.3 mg |
| Yogurt (plain) | 1.4 mg |
| Sweet Potatoes | 0.9 mg |
Recommended Daily Intake
According t0 NIH following is the recommended dose which should be eaten for proper bodily functions.
| Age | Daily Intake |
| Infants (0-6 months | 1.7mg |
| 6-12 months | 1.8mg |
| 1-3 years | 2mg |
| 4-8 years | 3 mg |
| 9-13 years | 4mg |
| 14+ years | 5mg |
| Pregnant women | 6mg |
| Lactating Women | 7 mg |
Signs and Symptoms of Vitamin B5 Deficiency
This vitamin is present in most of the foods so it is very rare that you will suffer from its deficiency. But in some cases its deficiency also occurs.
Its deficiency occurs in those people who are malnourished or suffering from some absorption disorder.
Here are signs and symptoms which indicated that you are suffering from its deficiency:
- Fatigue and irritability
- Muscles cramps
- Nausea and abdominal pain
- Tingling or burning in the hands and feet
- Headache
- Insomnia
When to Take Supplements?
If you are taking different types of foods then there is very minor chance of B5 deficiency. But if you suffer from its deficiency then always consult your healthcare provider for supplements.
Never take any medication or supplement without the prescription of your healthcare provider.