Known as the “anti-stress vitamin, ” B5 (Pantothenic acid) forms part of the B-complex group of vitamins. It is a water-soluble vitamin that can be easily absorbed by the body and can be manufactured by the intestinal flora.
1. Uses of B5 (pantothenic acid)
B5 (pantothenic acid) supports the adrenal gland and is needed in the secretion of hormones which have an important role in metabolism, in the maintenance of healthy muscles, nerves, and skin, and in helping to fight allergies. B5 (pantothenic acid) is also used in the metabolism of carbohydrates, fat, and protein, as well as in the release of energy. It is also used in the creation of hemoglobin, lipids, neurotransmitters, and steroid hormones.
Pantothenic acid is also thought to help in anti-aging, particularly in fighting wrinkles and the graying of the hair.
2. Vitamin B5 (pantothenic acid) deficiency
A short supply of vitamin B5 (pantothenic acid) may cause headaches, fatigue, nausea, depression, tingling of the hands, personality changes, and cardiac instability. Other symptoms may include frequent infection, abdominal pains, numbness, sleep disturbances, paresthesia, cramps, muscle weakness, and neurological disorders.
Shortage in vitamin B5 may also result to biochemical changes such as lowered blood cholesterol, increased insulin sensitivity, failure of adrenocorticotropin to induce eosinopenia, and decreased serum potassium.
3. Sources of vitamin B5 (pantothenic acid)
Vitamin B5 can be found in eggs, brewer's yeast, fresh vegetables, saltwater fish, beef, liver, kidney, pork, royal jelly, mushrooms, torula yeast, nuts, whole wheat, and whole rye flour. It can be lost in cooking, especially with milling or roasting. Canning also destroys vitamin B5 to a large degree. It can also be lost when mixed with acids or alkali such as vinegar and baking soda.
3. Recommended dosage
About 10 to 100 mg of vitamin B5 is indicated but no recommended dosage is provided by the Recommended Dietary Allowances (RDA). Vitamin B5 does not appear to be toxic when taken in large dosages, but diarrhea, water retention, and digestive disturbances is reported with dosages exceeding 10g a day. Taking 1,500 mg of vitamin B5 a day may cause sensitivity to the teeth over an extended period.
IMPORTANT: The manufacture, sale, and distribution of vitamin supplements, including vitamin B5, are not regulated by the Food and Drug Administration Board. Manufacturers should strictly adhere to Good Manufacturing Practices, as standardized by the FDA. Compliance assures customers that the product does not contain contaminants and that it has the right amount of ingredients.
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