Other names :: Pantothenic acid, calcium pantothenate
Vitamin B5, as well as the “anti-stress vitamin” is part of the B group vitamins and classified as a water-soluble vitamin. This nutrient can be manufactured in the body by the intestinal flora. It is a coenzyme involved in energy metabolism of carbohydrates, protein, and fat.
Actions and benefits of vitamin B5
- Regulates metabolization of fats and carbohydrates.
- Adrenal glands, increases production of cortisone.
- Good for antistress.
- People with vigorous physical activity levels
- Helps release food energy.
- Relieve stress and fatigue.
- Benefits for pregnant or breastfeeding women.
Recommended dosage of vitamin B5
- Men – 5 mg
- Women – 5 mg
- Pregnancy – 5 mg
- Lactation – 5 mg
Signs of Overdose:
- It does not appear to be toxic in high dosage, although diarrhea, digestive disturbances and water retention have been reported on dosage exceeding 10 g a day.
Deficiency symptoms of Vitamin B5
When more may be required
People under stress, prone to allergies, consuming alcohol or eating too many refined foods might develop a shortage of this vitamin.
Best food sources of vitamin B5
Peas, royal jelly, green vegetables, avocados, bananas, broccoli, collard greens, oranges, beans, molasses, peanuts, soybeans, eggs, milk.
How to use vitamin B5
Available as:
Liquid: the best form due to its high bioavailability and fast absorption. Always choose liquid as your first choice when supplementing your diet.
Tablets: available
Storage
Heat and/or moisture may alter the vitamin. Refrigeration is recommended.
Useful References