Vitamin B 5 Benefits

The best food sources and the signs of deficiency

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Vitamin B 5 like many of the vitamins in the B family is required to help convert fats, carbohydrates and proteins into energy.  A Vitamin B5 deficiency is very rare as it can be found in most everyday foods.  It is so abundant in our everyday foods that there is no recommended daily intake.  There is also no known problems due to excessive intake.

The main benefits of Vitamin B 5 are:

  • Energy production, specifically glucose
  • Fat metabolism for the production of steroid hormones
  • Production of brain chemicals involved in mood and memory
  • Formation of collagen for cartilage, nails and hair growth
  • Detox of drugs, especially antibiotics
  • Formation of antibodies, important for fighting infections and viruses

The best food sources of vitamin b5 are:

  • Rice bran
  • Whole wheat pasta
  • Wholegrain rye
  • Potato with skin
  • Oats
  • Organ meats
  • Poultry
  • Duck
  • Lentils
  • Split peas
  • Avocado
  • Pumpkin

Vitamin B5 deficiency symptoms affect the following areas and include:

  • Mental: depression, apathy, poor concentration, poor short term memory, restlessness
  • Digestion: nausea/vomiting, burning cramps, indigestion

Others include:

  • Fatigue
  • Insomnia
  • Postural hypertension
  • Lack of appetite
  • Cramps and weakness in the legs
  • Asthma

The following increase the need for vitamin B5:

  • Stress
  • Stimulants (coffee, tea, smoking)
  • Antibiotics
  • Alcohol
  • Rigorous exercise
  • Excessive heat exposure

Although deficiency is very rare supplementation might be considered if you have a lifestyle or diet that would rob the body of vitamin b5.  Also conditions such as rheumatoid arthritis, poor wound healing, epilepsy and nerve disorders may require supplementation.  Medical and nutritional advice should be sought before taking any supplements.

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