B5 – Pantothenic Acid
Part of Vitamin B Complex.
Function
It promotes healthy skin, muscles, nerves, digestion and fight allergies. It is used in the release of energy as well as the metabolism of fat, protein and carbohydrates. It is also used in the creation of lipids, neurotransmitters, steroid hormones and hemoglobin. Some are of the opinion that Pantothenic Acid is also helpful to fight wrinkles as well as graying of the hair.
Vitamin deficiency
Indigestion, fatigue, headaches, nausea, tingling in the hands, depression, personality changes, cardiac instability, frequent infection, fatigue, abdominal pains, sleep disturbances, neurological disorders including numbness, paresthesia (abnormal sensation such as “burning feet” syndrome), muscle weakness and cramps.
Biochemical changes include increased insulin sensitivity, lowered blood cholesterol, decreased serum potassium and failure of adrenocorticotropin to induce eosinopenia.
Food sources
Beef, chicken, liver, kidney, salmon, clams, egg yolk, potatoes, broccoli, tomatoes, avocados, whole grains, nuts
Examples of therapeutic usage (not always proven effective or safe)
Anti-stress, acne
Toxic dose – symptoms
No adverse effects have been reported but caution may be warranted. Taking too much Pantothenic Acid over a longer period may cause sensitivity to the teeth, diarrhea, digestive disturbances and water retention.
AIs (Adequate Intakes)
| Infants 0-6 months 7-12 months |
Milligrams per Day 1.7 1.8 |
| Children 1-3 years 4-8 years |
- 2 3 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 4 5 5 5 5 5 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 4 5 5 5 5 5 |
| Pregnancy < 19 years 19-30 years 31-50 years |
- 6 6 6 |
| Lactation < 19 years 19-30 years 31-50 years |
- 7 7 7 |
Source: USDA Dietary Reference Intakes