Vitamin B5
Vitamin B5, also known as pantothenic acid, is a water-soluble B vitamin essential for energy metabolism, hormone production, and the synthesis of coenzyme A (CoA), which is vital for various biochemical reactions in the body.
Vitamin B5 RDA (Recommended Dietary Allowance):
- Adults: 5 mg/day
- Pregnant women: 6 mg/day
- Breastfeeding women: 7 mg/day
ODA (Optimal Daily Allowance):
- 10-50 mg/day (varies based on individual needs and health conditions)
Found in:
- Meat (chicken, beef, turkey)
- Fish (salmon, tuna)
- Eggs and dairy products
- Whole grains and legumes
- Avocados
- Mushrooms
- Sweet potatoes
- Nuts and seeds
Helps with:
- Energy production through the breakdown of carbohydrates, fats, and proteins
- Hormone synthesis, including adrenal hormones (cortisol)
- Formation of coenzyme A (CoA), essential for various metabolic processes
- Wound healing and skin health
- Reducing inflammation and oxidative stress
- Supporting nervous system function
Insufficient doses:
- Symptoms of deficiency (rare but possible in cases of severe malnutrition):
- Fatigue and low energy levels
- Irritability, mood disturbances, and depression
- Numbness or tingling in hands and feet (paresthesia)
- Headaches and dizziness
- Sleep disturbances
- Digestive issues, including nausea and abdominal pain
Excessive doses:
- No established Tolerable Upper Intake Level (UL), as it is considered safe even at high doses
- Very high doses (>1,000 mg/day) may cause:
- Mild diarrhea
- Gastrointestinal discomfort
Types of Vitamin B5:
- Pantothenic acid (found in food and supplements)
- Calcium pantothenate (commonly used in supplements)
- Panthenol (used in skincare and haircare products)
Interactions (synergy and anti):
- Synergy:
- Antagonistic interactions:
- Excessive alcohol consumption may deplete vitamin B5 levels.
- Certain medications (oral contraceptives, antibiotics) may interfere with absorption.
- High doses of vitamin B5 may compete with biotin (B7) for absorption in the intestines.