Vitamin B5 (Pantothenic Acid) - Benefits, Deficiency Symptoms And Food Sources

Vitamin B5, most commonly called pantothenic acid, is a member of the B-complex family. It is the anti-stress vitamin (water-soluble) and stamina enhancer. Vitamin B5 gets combined with another small, sulfur-containing molecule to form coenzyme A (or simply, CoA). This conversion allows vitamin B5 to participate in a wide variety of chemical reactions.

Functions and benefits of Vitamin B5

Coenzyme A is required for the generation of energy in the form of ATP from fats, carbohydrates and proteins. Neurotransmitters, hormones and cholesterol are synthesized by this coenzyme. It is also responsible for haemoglobin production and metabolism of toxins by the liver. It plays a role in cell division, DNA replication and messenger RNA transcription. Pantothenic acid therefore is essential for growth and development, as well as brain activity. It regulates the formation of stress hormones and hair pigmentation and growth. Pantothenic acid deficiency may cause symptoms ranging from fatigue, weakness, numbness and poor coordination to abdominal and muscle cramps, headaches, vomiting, anaemia, insomnia and even depression.

Pantothenic acid is also used in the release of energy as well as the metabolism of fat, protein and carbohydrates.

Recommended Dosage for Vitamin B5

• Infants birth to 6 months: 1.7 mg
• Infants 6 months to 1 year: 1.8 mg
• Children 1 to 3 years: 2 mg
• Children 4 to 8 years: 3 mg
• Children 9 to 13 years: 4 mg
• Adolescents 14 to 18 years: 5 mg

Adult

• 19 years and older: 5 mg
• Pregnant females: 6 mg
• Lactating females: 7 mg

Food sources of Vitamin B5

Small quantities of pantothenic acid are found in most foods, with high quantities found in whole grain and eggs. Pantothenic acid can also be found in many dietary supplements (as calcium-D-pantothenate), and some energy drink companies are now adding pantothenic acid to their beverages.

Deficiency Symptoms of Vitamin B5

Pantothenic acid deficiency is exceptionally rare and has not been thoroughly studied. In the few cases where deficiency has been seen (victims of starvation and limited volunteer trials), nearly all symptoms can be reversed with the return of pantothenic acid.

Symptoms of deficiency are similar to other vitamin B deficiencies. Most are minor, including fatigue, allergies, nausea, and abdominal pain. In a few rare circumstances more serious (but reversible) conditions have been seen, such as adrenal insuffiency and hepatic encephalopathy.

Gopalan's Burning Foot Syndrome Severe Burning of the sole with symptoms including severe burning sensations in the foot and lightening pain was reported in tests conducted on volunteers.