Facts About Vitamins

Vitamin B5 (Pantothenic Acid) - The best sources of pantothenic acid, its importance for health and symptoms of deficiency

Vitamin B5 commonly known as pantothenic acid is a component of coenzyme-A which is crucial for metabolism and synthesis of carbohydrates, fats and proteins. It is needed only in small amounts and there are virtually no reports of pantothenic acid deficiency because it is practically found in the majority of foods. Among the best sources of pantothenic acid are liver, fish, sunflower seeds, nuts, eggs, dairy products and cereal grains. There is no known toxicity of pantothenic acid even in high doses, while the recommended daily allowance for adults is about 5 to 10 milligrams. Pregnant and breast-feeding women should obtain about 15 milligrams of pantothenic acid per day.

Pantothenic acid is believed to be helpful for many conditions although many of the following claims have not been scientifically proven: relieving skin problems and diseases, preventing gray hair, improving blood circulation and cognitive abilities, relieving nerve damage and breathing problems, preventing birth defects, relieving stress, accelerating wound healing, relieving sleeping disorders and neutralizing side effects of some antibiotics. Pantothenic acid deficiency is very rare but it is not impossible due to increased consumption of preprepared and processed foods which contain up to 35% less pantothenic acid which is also very sensitive to acid and heat.

The following signs and symptoms might imply on pantothenic acid deficiency: joint pain, hair loss, gray hair, fissures in the corners of the mouth, vision problems, irritability, sleeping disorders, constipation and numbness and cramps in legs and arms.