Vitamin B5
In this blog post, our focus will be directed to another essential vitamin –Vitamin B5. It is also referred to as pantothenic acid. It is a water-soluble vitamin with notable functions and relevance to the body.
Functions Of Vitamin B5
- Involved in the breakdown of carbohydrates and fats –Vitamin B5 helps in the breakdown of carbohydrates and fats to release energy.
- Involved in the biosynthesis of essential lipids, steroids, haemoglobin, and neuro-transmitters– Vitamin B5 is required in the synthesis of lipids (e.g., phospholipids, sphingolipids), steroids (e.g. growth and sex hormones), triglycerides (required for energy storage), cholesterol, and bile salts.
- Synthesis of red blood cells-It is involved in the production of red blood cells.
Vitamin B5 Sources
Pantothenic acid is contained in a variety of plant and animal sources, though its rich sources include:
- Organ meats
- Beef
- Poultry
- Shellfish
- Fish
- Dairy products
- Eggs
- Avocados
- Mushrooms
- Sweet potatoes
- Legumes
The vitamin is prone to losses when subjected to food processing methods.The freezing and canning of foods rich in Vitamin B5, for instance, can lead to its loss. Whole grains also contain the vitamin, however, their refining can result in significant losses (approximately 70%-75% of vitamin B5 can be lost).
RDA
Men and women above 19 years – 5 milligrams
Individuals At Risk Of Vitamin B5 Deficiency
- Individuals with pantothenate kinase-associated neurodegeneration -They are susceptible to Vitamin B5 deficiency since they are unable to metabolize the vitamin.
- Individuals with severe malnutrition-They are prone to nutrient deficiencies, including Vitamin B5.
Vitamin B5 Deficiency
Taking into account the vitamin’s availability in numerous food sources, its insufficiency is very rare, but if it does present, typical symptoms comprise :
- Fatigue
- Nausea
- Vomiting
- Tingling sensation on the feet
- Numbness
Vitamin B5 Toxicity
Vitamin B5 is deemed to be non-toxic. However, consuming amounts of about 10 g leads to diarrhea episodes whilst higher doses ( ≥10 – 15 g) prompt transient nausea. Due to inadequate data pertaining to its potential adverse effects, it lacks a defined toxicity level .
Nutrient Interactions With Vitamin B5
- When vitamin B5 is ingested in form of a supplement, it can interfere with other B vitamins. In specificity, large doses of Vitamin B5 interfere with the absorption of Vitamin B7 (biotin).
Vitamin B5 is found in a variety of foods. It serves vital functions in the body and should be included in the diet. Consuming a variety of nutritious foods should ensure that you meet your Vitamin B5 requirements.