VITAMIN B5

Vitamin B5 is also known as Pantothenic acid, one of the 8 B-vitamins essential to the human body. The word pantothenic comes from the Greek word ‘pantos’ which means “from everywhere.” This vitamin is present in a large variety of foods.

Like other B-vitamins, this too is a water-soluble vitamin and hence, needs to be consumed daily.

Why is Vitamin B5 essential to the human body?

Pantothenic acid helps in the breakdown of fats. Research suggests, that it has a potential role in reducing cholesterol levels in people who have dyslipidemia (high cholesterol).

Vitamin B5 is used to make coenzyme A (CoA), a chemical compound that helps enzymes in the breakdown of fatty acids.

Low levels of CoA (Coenzyme A) may prevent the breakdown and clearance of fats in the blood.

Studies suggest that Vitamin B5 may have an antioxidant function that reduces low-grade inflammation. This is usually seen, in the early stages of heart disease.

What are the signs and symptoms of Vitamin B5 deficiency?

Pantothenic acid is present in almost all foods hence deficiency is rare except in severely malnourished people. Vitamin B5 deficiency is usually accompanied by deficiencies of other nutrients.

Vitamin B5 deficiency is associated with:

• Numbness of extremities
• Headache
• Fatigue
• Muscle cramps
• Irritability
• Burning of hands and feet
• Restlessness
• Disturbed sleep
• Anorexia

What is the daily requirement of Vitamin B5?

There is no Recommended Daily Intake (RDI) advised by the ICMR for pantothenic acid. The FNB (Food & Nutrition Board) has advised an Average Intake (AI) of Vitamin B5 that is as follows:

What are the food sources of Vitamin B5?

Pantothenic acid is present in a wide variety of foods. Edible animal and plant tissues are rich sources of Vitamin B5. Food processing can lead to significant loss of this vitamin. The bacteria in our digestive system can also produce some pantothenic acid but, this is not enough to meet dietary needs.

Plant sources: Mushrooms, sunflower seeds, avocados, potatoes, peanuts, broccoli, and brown rice.

Animal sources: Beef, chicken breast, tuna, organ meats (liver and kidney), eggs, milk, and yogurt.

Can excess Vitamin B5 lead to any toxic effects?

There have not been any reports of toxicity with pantothenic acid from food sources. However, high doses of Vitamin B5 through supplements (>10 mg) can lead to stomach upset and diarrhea.