Vitamin B5 (Pantothenic Acid)

Vitamin B5 (Pantothenic Acid) – What does it do? Where do I get it? How much do I need? What are the symptoms of deficiency?

Why Is Vitamin B5 (Pantothenic Acid) Important For Your Body?

Vitamin B5 (Pantothenic Acid) is used by your body to create blood cells and turn food into energy. Further more it is part of the metabolism of carbohydrates, proteins, and fatty acids. This vitamin is also involved in the synthesis of cholesterol, lipids, neurotransmitters, steroid hormones, and hemoglobin.

You can find many online articles recommending vitamin B5 to help with various conditions. Most of these recommendations are not based on scientific proofs or large scale studies. Therefore make sure you consult your doctor before adding a Vitamin B5 supplement to your diet.

Where do I get it?

For any healthy individual who eats a well balanced, diversified diet, consisting of nutrient-rich sources of food, vitamin B5 shouldn’t be a concern. The best source of vitaminB5 includes mushrooms, spirulina seaweed, liver, meat, nuts, and seeds. You can also find plenty of vitamin B5 in dairy, meat, beer, and yeast. In addition, fruit and vegetables contain some amounts of vitamin B5 as well. You might need supplements if you drink alcohol regularly or if your diet is poor because it reduces the efficiency of the vitamin.

How much do I need?

The recommended daily amount of niacin for adult males is 16 mg a day and for adult women who aren’t pregnant, 14 mg a day.

A very high dose, like over 10 grams a day, may cause diarrhea and increase the risk of bleeding. Furthermore, don’t take vitamin B5 as a single supplement, it can cause an imbalance in other B vitamins.

What happens if I don’t get enough Vitamin B5?

Vitamin B5 is in almost all food and therefore it’s very rare to have a vitamin B5 deficiency. Generally, only people who are malnourished will have a B5 deficiency. According to the Mayo Clinic, a vitamin B5 deficiency is unlikely to cause any medical problems by itself. However, people with vitamin B5 deficiency are often experiencing other vitamin deficiencies at the same time. 

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