What is Vitamin B5 – Pantothenic Acid
By: Robert J Banach | Sept. 2, 2013
Pantothenic Acid is an essential nutrient for humans, it is required to synthesize coenzyme-A (CoA), it is, also, important in metabolizing proteins and carbohydrates for energy, and insures the production of healthy fat in the body.
Pantothenic Acid is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands. Also, it is important in maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly B2 (Riboflavin). It is sometimes called the “anti-stress” vitamin, though there is no real evidence whether it helps the body withstand stress.
Other Possible Benefits (Current Studies)
- May help reduce triglycerides, or fats, in the blood in people who have high cholesterol. In some of these studies, pantethine has also helped lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
- May speed wound healing, especially following surgery. This may be particularly true if vitamin B5 is combined with vitamin C.
- May help with symptoms of rheumatoid arthritis (RA), but the evidence is weak.
Most foods are sources of Pantothenic Acid, and it is thought that the human body may even produce its own.
Foods high in Pantothenic Acid are:
Avocados | Brocolli | Meats | Whole Grains | Mushrooms | Sweet Potatoes | Cold water fish ovaries | Royal Jelly
Recommended Daily Intake
- Infants birth – 6 months: 1.7 mg
- Infants 7 months – 1 year: 1.8 mg
- Children 1 – 3 years: 2 mg
- Children 4 – 8 years: 3 mg
- Children 9 – 13 years: 4 mg
- Teens 14 – 18 years: 5 mg
- 19 years and older: 5 mg
- Pregnant women: 6 mg
- Breastfeeding women: 7 mg
Most people, with a relatively healthy diet, consume sufficient Pantothenic Acid each day to meet their daily recommended intake. If you are taking any type of multi-vitamin you will be ingesting more than your daily recommended intake.
Note: Taking too much Pantothenic Acid will cause diarrhea, eating a healthy diet is the key.
As Pantothenic Acid helps in the release of energy, a deficiency causes lethargy, fatigue, listlessness and sensations of weakness.