Vitamin B5 | Benifits | Source | Deficiency | Toxicity

Vitamin B5, also known as pantothenic acid, is a water soluble vitamin naturally found in some foods fortified to some foods and also available as supplements. It is important to make coenzyme A which helps enzymes to build and break Fatty acid and also helps in lot of metabolic reactions.

Benefits:

Vitamin B5 has many important functions. They are:

1. Synthesizing coenzyme, which is needed for synthesis of fatty acids and converting food into glucose, fatty acids and cholesterol.
2. Forming sex and stress related hormone.
3.  Forming red blood cells.
4.  Promoting healthy skin, hair, eyes and liver. Vitamin B5 also works as a moisturizer on skin and enhances wound healing process.
5. Maintaining healthy digestive system.

Sources:

Vitamin B5 is found in both Plant and animal products. Few animal products are chicken, Turkey, duck, beef and organ meats like liver, kidney fishes like salmon, lobster, shellfish and dairy products like egg yolk, milk, yogurt and milk products. Plant products include whole grain breads and cereals, lanterns, split peas, soya beans and vegetables are Mushroom, avocado, broccoli, sweet potatoes, corn, cauliflower, kale and tomatoes.

Bacteria in the gut can also produce small amounts of vitamin B5, but it is not enough to meet the dietary needs.

Recommended dietary allowance(RDA) :

The RDA of vitamin B5 for both men and women is 5mg per day.

Deficiency: Divisions. Your vitamin B5 is rare since it is found in many foods,Except for people who have other nutrient deficiencies or people with genetic mutations where they cannot absorb or metabolize vitamin B5. Severe deficiency of vitamin B5 can lead to increased sensitivity to insulin, tiredness, apathy, depression, irritability, nausea, vomiting, muscle cramps, hypoglycaemia, etc.

Toxicity: Toxicity of vitamin B5 is uncommon Through only food sources, because vitamin B5, being a water soluble vitamin, uses the necessary amount of nutrients and excretes the excess amount. However, Long term supplementation of vitamin B5 can lead to stomach upset or diarrhoea.