Vitamin B5

Also known as Pantothenic Acid.

Vitamin B5

Pantothenic acid, another B vitamin, is present in perhaps all animal and plant tissues, as well as in many microorganisms. Good sources of it include liver, kidney, eggs, and dairy products. It is a component of the important substance coenzyme A, which is involved in the metabolism of many biochemical substances including fatty acids, steroids, phospholipids, heme, amino acids, and carbohydrates. The adrenal gland is an important site of pantothenic acid activity. There is no known naturally occurring deficiency state and no known toxicity to pantothenic acid. The estimated safe and adequate daily intake for adults is 4 to 7 mg.

Functions:

• Enzyme cofactor
• Acylation reactions (acetyl group transfers)
• Helps to convert glucose to energy
• Helps convert proteins, carbohydrates and fats into energy
• Protein synthesis
• PABA and choline utilization
• Immune system

Deficiency symptoms:

• Sleep disturbances
• Anemia
• Impaired coordination
• Achromotrichia
• Nausea
• Weakness
• Fatigue
• Immune problems
• Decreased resistance to infection

What is Vitamin B5?

Vitamin B5 is part of a group of vitamins called B complex. There are eight B vitamins all together and they were at one time thought to be just one vitamin. Research has shown that they are indeed all slightly different in structure.

The other seven B vitamins that make up B Complex are:

• B12
• Folic acid
• Riboflavin
• Biotin
• Pyridoxine
• Niacin
• Thiamine

They share similar characteristics; they are all water-soluble, they are all essential in enabling the body to use energy from food and they are all vital for the production of normal tissue.

Why is it needed?

Pantothenic acid is water-soluble and plays an important role in metabolism. It is involved with proper skin growth and nerve function of the adrenal glands. If there is a deficiency, the glands may haemorrhage after first becoming reddened and enlarged.

The adrenal glands produce many hormones one of which is called cortisone and it is pantothenic acid that is involved in its production. These hormones play a role in stress levels.

Like all the other B vitamins this acid is essential for the breakdown and release of energy from carbohydrates, fats and proteins.

Where is it found?

Nearly all foods contain pantothenic acid, which is why the word (from Greek) means 'from everywhere'. The foods most rich in pantothenic acid are eggs, liver, salmon, mushrooms, sweet potatoes, milk, poultry, whole grains, broccoli, peanuts, peas, wheat germ, brewers yeast.

What happens if you are deficient?

It is highly unlikely that you would become deficient in this vitamin as it is widely available and found in many foods, although it is usual for alcoholics to be deficient.

Signs of deficiency include fatigue, headache, numbness or tingling of hands and feet, burning sensations in feet, muscle cramp, impaired co-ordination, abdominal distress, sleep disturbances and mood swings.