Vitamin B5, also known as pantothenic acid, is one of the eight B complex vitamins that help convert carbohydrates you get from food into fuel, or glucose. The B complex vitamins also aid in the metabolism of protein and fat and are essential for healthy skin, eyes, liver and hair. Your nervous system also needs the B complex vitamins to function normally. Vitamin B5 is necessary for a healthy digestive tract, manufacturing red blood cells and normal adrenal gland function. It also helps the body synthesize cholesterol.
Health Benefits
Vitamin B5 treats a variety of medical conditions such as acne, dandruff, allergies, asthma, attention deficit-hyperactivity disorder, or ADHD, yeast infections, carpal tunnel syndrome, respiratory disorders, rheumatoid arthritis, low blood pressure, hyperlipidemia, or high blood fat level, and insomnia. According to the University of Maryland Medical Center, studies suggest that vitamin B5, combined with vitamin C, can accelerate wound healing, particularly after surgery.
B5 and Immunity
Vitamin B5 is often used to enhance immunity because it is considered an "anti-stress" vitamin. According to the University of Maryland Medical Center, vitamin B5 plays a key role in the production of sex and stress-related hormones produced in the adrenal glands. However, there is no real evidence as to whether vitamin B5 enables the body to withstand stress.
Recommended Daily Intake
Healthy adults age 19 and older should get 5 mg of vitamin B5 daily; 6 mg for pregnant women; and 7 mg for breastfeeding women. Teenagers age 14 to 18 should get 5 mg per day; 4 mg for children nine to 13; 3 mg for children four to eight; and 2 mg for children aged 1 to three years. Infants, six months to one year need 1.8 mg of vitamin B5; 1.7 mg for infants 0 to six months. Persons with high cholesterol/triglycerides and rheumatoid arthritis may require doses of 900 mg to 2,000 mg daily, as recommended by their doctor.
Sources
A healthy diet can provide the vitamin B5 you need. Foods rich in vitamin B5 include mushrooms, legumes, eggs, cauliflower, broccoli, liver, kidney and other organ meats, poultry, broccoli, avocados, kale, turnip or collard greens and winter squash.
Caution
If you elect to take supplements, do so under medical supervision. Vitamin B5 interacts with certain medications such as the antibiotic tetracycline or cholinesterase inhibitors used to treat Alzheimer's such as donepezil, galantamine and rivastigmine. Do not exceed the recommended dosage. High doses of vitamin B5 can cause diarrhea and increase bleeding risks.
Signs of Deficiency
Although, vitamin B5 deficiency is rare, a poor diet can lead to a deficiency. Symptoms of a deficiency include depression, insomnia, fatigue, abdominal pain, irritability, vomiting and recurring upper respiratory infections.
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