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Vitamin B5 Benefits & Deficiency Risks
Vitamin B5, also known as pantothenate, is a water soluble vitamin and part of the B-vitamin group. For humans and a number of animals pantothenate acid is an essential nutrient. Pantothenate takes its name from the word “pantothenic,” meaning “from everywhere” in Greek, thus Pantothenic acid is found in nearly every food. It is also found in many modern day hair and skin products.
Vitamin B5: Functions in the Human Body
Pantothenic acid or vitamin B5 stimulates the adrenal glands and increases production of cortisone and other adrenal hormones. This vitamin is essential to well being in that it assists in fighting off infection and speeds up recovery from ill health. It plays a role in the prevention of premature ageing and helps in maintaining the normal growth and development of the central nervous system.
High quantities can be found in whole grains, legumes, eggs, meat, yogurt, avocado, and royal jelly.
Vitamin B5: Recommended Daily Intake
The recommended RDI for vitamin B5 is displayed in the table below.
|Infants||0-6 months||1.7 mg|
|Infants||7-12 months||1.8 mg|
|Children||1-3 years||2 mg|
|Children||4-8 years||3 mg|
|Children||9-13 years||4 mg|
|Adult men and women||14+ years||5 mg|
|Pregnant women||(vs. 5)||6 mg|
|Breastfeeding women||(vs. 5)||7 mg|
Deficiency of vitamin B5 is rare and medical study has been minimal. All cases of deficiency are reversible with the reintroduction of pantothenic acid to the diet. Deficiency symptoms are similar to other B vitamins and include apathy, fatigue, paresthesia, muscle cramps, hypoglycemia, and increased sensitivity to insulin.
Vitamin B5: Risk of Overdose
No Tolerable Upper Limit (UL) for vitamin B has been established due to the fact that toxicity is low and death by overdose highly unlikely. Ingesting large doses of the vitamin are likely to cause mild intestinal distress and at worst diarrhoea.
Read more about the B Vitamin family