Pantothenic acid has become a popular supplement in recent years because of its ability to boost the immune system, improve energy levels and reduce stress. Present in many foods, vitamin B5 is easily destroyed by food processing and preserving, and deficiency is common.
How it works
Like other B vitamins, pantothenic acid is essential for the conversion of food into energy. It is also crucial for the conversion of choline into acetylocholine, a chemical messenger that carries electrical signals between the nerves and muscles and enables your body to function properly. Vitamin B5 is particularly important in controlling the breakdown of fats in your body and may be beneficial during weight-loss diets. It stimulates cell growth, which helps to maintain healthy hair and skin and promote more rapid wound healing.
Deficiency Symptoms
- Fatigue
- Anxiety
- Poor Concentration
- Tingling hands and feet
- Muscle cramps and tremors
- Headache
Remedies
Stress Buster
Pantothenic acid reduces stress levels by helping to make anti-stress hormones and controlling the action of the adrenal glands (which go into overdrive during times of stress).
Healthy heart
Vitamin B5 lowers cholesterol levels and can help to protect against heart disease.
Infection
Pantothenic acid is said to prevent hair loss and greying and is often added to shampoos and conditioners. It also helps to rejuvenate skin and heal wounds.
Pantothenic acid is widely available in foods and in our body tissues; its name comes from the Greek panthos, meaning 'everywhere'.
Supplements
Multivitamin tablets usually contain 6mg of vitamin B5, which is thought to be adequate for an average person to remain healthy and avoid deficiency. You may need a slightly higher amount as you get older. Levels of up to 300mg can be taken, and it works best as part of a B-complex supplement. Regular consumption of caffeine and alcohol, smoking and taking sleeping pills and contraceptives can all deplete vitamin B5 levels.
Precautions
Vitamin B5 is not known t be toxic, but you should not takes doses of more than 300mg per day without medical supervision. Some people experience stomach upsets when taking mega-doses.
VITAL FACTS
Vitamin B5 (Pantothenic acid)
Main functions
- Vital for energy
- Immune System booster
- Keeps skin and hair in good condition
- Reduces stress levels
Sources
Vitamin B5 is available in many foods, but it easily destroyed by preparing, cooking and preserving (from freezing to canning). Cooking meat reduces the pantothenic acid content by more than a third.
- Royal Jelly
- Brewer's yeast
- Liver and Kidney
- Nuts
- Whole grains
- Eggs
Recommended Daily Allowance for adults: 6mg
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