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Vitamin B5 - Benefits, Deficiency Symptoms And Food Sources

Alternative name :: Pantothenic acid and anti-stress vitamin

What is Vitamin B5?

Vitamin B5, also known as pantothenic acid, is essential for growth, reproduction, and normal physiological functions. Vitamin B5 is a member of the water soluble family of B complex vitamins. It is necessary for a variety of life sustaining reactions such as generating energy from food and synthesizing essential fats. It is required by all cells in the body and is involved in more than 100 different metabolic functions, including energy metabolism of carbohydrates, proteins, and lipids, the synthesis of lipids, neuro­transmitters, steroid hormones, porphyrins, and hemoglobin.

Benefits of Vitamin B5

This Vitamin B5 is an essential element of coenzyme A, a vital body chemical involved in many necessary metabolic functions. Vitamin B5 is also a stamina enhancer and prevents certain forms of anemia. It is needed for normal functioning of the gastrointestinal tract and may be helpful in treating depression and anxiety. The Vitamin B5 helps build red blood cells, assists in making bile, and is necessary for the normal functioning of the gastrointestinal tract.

Recommended Dosage of Vitamin B5

The minimum Recommended Dosage Allowance of Vitamin B5 are : 4 to 7 mg. The average American diet provides between 3 and 6 mg of Vitamin B5

Excessive Intake of Vitamin B5

Doses above 10 mg can cause diarrhea in some individuals.

Deficiency Symptoms of Vitamin B5

Vitamin B5 deficiency is extremely rare and is likely only to occur with starvation. Deficiency symptoms include fatigue, headache, and nausea.

Rich Food Sources of Vitamin B5

Most plant and animal foods contain some Vitamin B5. In fact, the root pan, in pantothenic acid, is the Greek term for "everywhere," indicating this vitamin's abundance. Natural sources includes avocado, brewer's yeast, eggs, beans, brown rice, corn, lentils, mushrooms, nuts, organ meats, peas, pork, saltwater fish, soybeans, sweet potatoes, and wheat germ