Vitamin B5


Vitamin B5

Formal Name: Pantothenic Acid
Supplement Forms: Pills, food, liquid

Recommended Daily Allowance

  • Infants: (0 to 12 Months) 1.7 - 1.8 mg/day
  • Children: (1 to 13 Years) 2 - 4 mg/day
  • Adolescents: (14 to 18 Years) (14 and older): 5 mg/day
  • Adults: (19 and older) 5 mg/day
  • Lactating Women: 7 mg/day
  • Pregnant Women: 6 mg/day

Notes: mg stands for milligrams

Additional Information

Vitamin B5 is a pale yellow liquid that has an oily characteristic to it. It is one of the twelve vitamins that make up the B group complex and is formally known as pantothenic acid. This vitamin is susceptible to being destroyed or losing a great deal of its usable content through food processing techniques and during interactions with alcohol, sleeping pills, sulphur drugs and caffeine. It assists in a wide range of roles within the body, making it an essential nutrient for biological life.

Bodily Functions Performed by Vitamin B5

Like other vitamins in the Group B complex, vitamin B5 is critical in enzyme function that helps allow the breaking down of carbohydrates, proteins and fats into usable energy. It's also a key player in the immune system, working against mental and physical stress by maintaining vitality, and preventing damage from infections as well as aiding in the recovery process during illness. Additionally it is involved in the synthesis of several hormones produced by the adrenal gland and is needed to form the porphyrin, the pigment compound in red blood cells. The long term presence and functioning of pantothenic acid is also crucial in the growth and development of the body, particularly the nervous system.

Symptoms Of Deficiency:
  • Increased susceptibility to infections
  • Chronic fatigue
  • Irritability and dizziness
  • Upset stomach and constipation
  • Depression
  • Hair loss
  • Sore feet
  • Reduced blood sugar level
  • Low blood pressure level
  • Ulcers of the duodenum
Foods High In Vitamin B5

Grains lose one half of their Vitamin B5 content during the milling process, and along with fruits do not make the most appropriate sources for this vitamin. Instead, vitamin B5 can be found in yeast, liver, eggs and legumes. Additional sources include peanuts, white and sweet potatoes, mushrooms, split peas, soya beans and soya bean flour.

Ailments That Vitamin B5 Eliminates:
  • Maintains healthy growth and development
  • May contribute to the lowering of LDL
  • Aids in acne treatment
  • Helps keep immune system strong
  • Assists in proper digestion function
Side Effects/Pre-Cautions

When taking pantothenic acid as a supplement, high doses of 2 or more grams per day can lead to diarrhea. This vitamin is considered quite safe and has no other identified toxicity symptoms. No tolerable upper limit for this vitamin has been created.