Vitamin B5 - Pantothenic Acid

Vitamin B5 is another member of the B complex family of vitamins. It is one of the safest of all vitamins and like riboflavin is helpful in times of stress and indeed is called the 'anti-stress' vitamin. It is essential for the conversion of carbohydrates in our diet to energy - even a slight deficiency can lead to fatigue.

The functions of vitamin B5 (pantothenic acid)

Every cell in the body, including brain cells, requires vitamin B5. It plays and important part in:

synthesizing the adrenal hormones (important for those under stress),
boosting the health of the nervous system,
building cells and maintaining normal growth and development,
forming antibodies to fight infections,
enhancing the utilization of other vitamins, and
promoting the conversion of choline to acetylcholine,
brain neurotransmission,
the normal functioning of the gastrointestinal tract,
carbohydrate conversion and glucose metabolism, optimal energy levels, and
wound healing.

The symptoms and signs of vitamin B5 deficiency

The first signs of vitamin B5 deficiency include:

fatigue and listlessness,
loss of appetite,
poor coordination,
weakness,
hypoglycemia,
blood and skin disorders,
duodenal ulcers, and
in severe deficiency, the "burning foot syndrome" with numbness and shooting pains.

Therapeutic uses

Vitamin B5 has been used in the following conditions:

allergic reactions,
stress and trauma,
post operative shock and convalescence,
tired all the time syndrome (T.A.T.),
wounds that are difficult to heal,
rheumatic arthritis,
some anemias,
some immune problems, and
in lowering blood cholesterol and triglyceride levels.

Special note

Food processing destroys vitamin B5 so avoid canned food if you require this vitamin.

Food sources of vitamin B5

Most fresh vegetables are good sources for B5, as are brewer's and nutritional yeast, liver, eggs, avocados, broccoli, whole grains, bran, peanuts, cashews, legumes, and soybeans.

How much do you need?

Up to 500 mg daily can be used for immune problems and arthritis (taken with an equal amount of vitamin C). Vitamin B5 is normally found in B complex vitamins in amount between 10 and 100 mg. It is recommended that you get about 300 mg per day in food and supplements.

References

Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.

Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Asrolog Publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot's Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.

Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.