Vitamin B5 also Known as Pantothenic acid, it is another water-soluble vitamin you can extract from many foods. Its name is actually derived because of its abundance; it is pretty much available in every food. “Pantos” means everywhere. It acts as a coenzyme to energy-producing chemical reactions aiding the rate of metabolism in the body. We all need the vitamin for the synthesis of coenzyme A which helps relay chemical messages inside the body cells by secreting sphingosine a fat-like molecule. Cases of vitamin B5 deficiencies are rare since its availability is broad.

Notwithstanding, some mild deficiencies can cause health concerns like diarrhoea and bleeding when consumed in high dosages. Regular intake of vitamin B5 rich foods will help keep a healthy level in the body. The symptoms are easily reversed when the intake level is restored. Quality content of vitamin B5 varies in natural and manufactured foods. The best sources include dried mushrooms, sunflower and dried egg yolk. Although mailing of grains removes a certain amount of pantothenic acid because most of it is present in the outer layer, it is still a good source. It can also be found in yeast meals, fish meal and peanut meals. Calcium pantothenate offers the best form of supplements which is why it is often used as salt in dietary supplements.

A list of pantothenic acid deficiency syndrome:

  • Insomnia: Deficiency of pantothenic acid is one of the causes of sleep disturbance from stress and anxiety. It is a common problem amongst humans with busy work schedules. Maintaining a good level of vitamin B5 in the body will give you a boost at times of stress.
  • Muscle weakness: the general weakness of the body and tiredness after a relatively short period of work is a symptom of vitamin B5 deficiency because it plays a major role in energy production.
  • Burning foot syndrome: It involves tingling and numbness of the foot without leaving out sharp pain and burning sensation that makes you feel less than desirable to you. Taking vitamin B5 and doing physical training will do you a world of good.
  • Upper respiratory infections: It is a very common case related to the lack of vitamin B5 in the body. Since it is self-diagnosable, it can be detected easily. It affects the upper respiratory tracts like the larynx, nose, bronchi, throat and pharynx. Using vitamin B5 supplements will reduce its effects and guide against such infection in the nearest future.
  • Irritability: Everything just irritates you? It is an underlying indicator that you lack sufficient vitamin B5 in your body. Symptoms include frustration and getting easily upset which can cause a lot of damages to your mental sense.

What are the Health benefits of vitamin B5?

  1. Energy conversion: One of the major functions of vitamin B5 is to help the body turn food into fuel. Usable energy is needed for our daily activities and vitamin B5 contributes to this.
  2. Digestion: For a healthy digestion, the digestive system needs to be working at optimum. Vitamin B5 is one of those vitamins that make sure your food intake is processed accordingly.
  3. Cardiovascular health: As is in vitamin B3, there is a derivative of vitamin B5 that also has a way of lowering LDL cholesterol and cholesterol at large.
  4. Wound healing: A combination of both vitamin C and vitamin B3 has been proven to aid healing of wounds in some animal studies.
  5. Vitamin B2 utilization: it enables the effective use of vitamin B2 in the body.

Top 10 sources of Pantothenic acid

  1. Chicken Liver
  2. Sunflower seeds
  3. Avocados
  4. Portobello Mushrooms
  5. Salmon
  6. Lentils
  7. Corn
  8. Eggs
  9. Sun-dried tomatoes
  10. Cauliflower


Recommended intake of pantothenic acid goes thus:

  • 5mg daily for men and women,
  • 6mg daily for pregnant women,
  • 7mg daily for lactating women and
  • 7mg daily for children under 6 months

Getting the right amount of vitamin B5 is essential. It is not hard to find, there are so many sources out there for you to obtain it. With the health benefits of vitamin B5 stated above. As long as you eat a balanced diet, you have a low risk of suffering from vitamin B5 deficiency. I hope you will incorporate the right amount into your diet on a daily basis.


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