Vitamin B5 – Benefits, Deficiency Symptoms And Food Sources

Vitamin B5

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


Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

Useful References

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