Vitamins
Vitamin B5 (Pantothenic Acid)
Vitamin B5, also known as pantothenic acid, is indispensable for:
- Energy Metabolism: Aids in the metabolism of fats, carbohydrates, and proteins, converting them into energy.
- Synthesis of Coenzyme A (CoA): Essential for numerous biochemical reactions that sustain life.
- Hormone Production: Assists in the synthesis of cholesterol, steroids, and acetylcholine.
- Wound Healing: Potentially helps in cell building and speeding up the wound healing process.
Types of Vitamin B5
Pantothenic acid is ubiquitously found in plant and animal sources, with its name deriving from the Greek word "pantos," meaning "everywhere."
Dosage
Important to Remember!
Always consult a healthcare professional before starting any new supplement regimen.
Daily
The recommended daily allowance (RDA) for adults is:
- 5mg for men
- 5mg for women:
- Pregnancy: 6mg
- Lactation: 7mg
Maximize Absorption
Being a water-soluble vitamin, pantothenic acid is best consumed with a glass of water.
The body absorbs Vitamin B5 effectively, but any excess is usually excreted through urine, underscoring the need for daily intake.
Positive Research
Skin Health
Studies suggest that Vitamin B5 can help hydrate the skin, potentially improving its elasticity and softness. Some skincare products contain dexpanthenol, a derivative of pantothenic acid, known to be a skin moisturizer.
Stress and Hormonal Balance
Given its role in producing stress-related hormones in the adrenal glands, Vitamin B5 may help manage stress and anxiety. It supports the adrenal gland function, which can, in turn, balance mood and combat stress.
Digestive Health
Vitamin B5 assists in maintaining a healthy digestive tract, facilitating the body's use of other vitamins, especially Vitamin B2 (riboflavin).
High Vitamin B5 Foods
Pantothenic acid is found in a diverse range of foods. However, processing and refining grains can result in a substantial loss of this vitamin.
| Food | Milligrams(mg) per serving | Percent DV* |
|---|---|---|
| Chicken liver, 3 ounces | 8.3 | 166% |
| Shiitake Mushrooms, 1 cuo | 5.2 | 104% |
| Sunflower seeds, 1/4 cup | 2.0 | 40% |
| Avocado, 1 medium | 2.0 | 40% |
| Salmon, 3 ounces | 1.9 | 38% |
| Sun-dried tomatoes, 1/4 cup | 1.6 | 32% |
| Portobello mushrooms, 1 cup | 1.3 | 26% |
| Sweet potato, 1 medium | 1.2 | 24% |
| Lentils, 1 cup | 1.2 | 24% |
*Based on a 5mg Vitamin B5 RDA for adults.
References
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