Vitamin B5 (pantothenic acid) has numerous properties - it can protect the heart against ischemic disease, the body against infections, and prevent graying, as it supports the process of hair pigmentation. What else does vitamin B5 have? How do you recognize the symptoms of a deficiency or excess? In what products does it appear? How to dose it?
Vitamin B5 , orpantothenic acid , is a water-soluble vitamin consisting of a mixture of pantothenic acid, panthein and panthenol.
The correct level ofvitamin B5in the body should pay special attention to people practicing sports professionally, the elderly, as well as those who are exhausted and are under the influence of long-term stress.
It is worth knowing that the name "vitamin B5" covers four substances: panthenol, panthein, pantothenic acid and coenzyme A.
Contents:
- Vitamin B5 (pantothenic acid) - properties of vitamin B5
- Vitamin B5 (pantothenic acid) - symptoms and effects of deficiency and excess
- Vitamin B5 (pantothenic acid) - occurrence. Foods rich in vitamin B5
- Vitamin B5 (pantothenic acid) - preparations from the pharmacy
- Vitamin B5 (pantothenic acid) - dosage
Vitamin B5 (pantothenic acid) - properties of vitamin B5
Vitamin B5 is involved in changes related to energy management in the body, including in the oxidation and synthesis of fatty acids, which is especially important for athletes.
Vitamin B5 also participates in the synthesis of cholesterol, steroid hormones (such as cortisol, testosterone, estradiol, progesterone), neurotransmitters (serotonin, dopamine) as well as vitamin A and vitamin D.
It also takes part in the regeneration of skin cells and mucous membranes, and also participates in the production of antibodies that are part of the immune system. It also supports the process of hair pigmentation, thanks to which it can prevent graying of the hair.
Vitamin B5 (pantothenic acid) - symptoms and effects of deficiency and excess
The symptoms of vitamin B5 deficiency are mainly:
The effects of pantothenic acid deficiency are skin changes and disorders of the nervous system.
- leg cramp
- muscle and joint pain, stiffness, especially after waking up
- hair loss and alopecia
- cracking of the skin in the corners of the mouth (and in some people also in the corners of the eyes)
- trouble with eyesight
- feeling tired, irritable, numb
However, due to its widespread distribution in food products, symptoms of the lack of this vitamin are usually not observed in people.
Excess amounts exceeding the therapeutic doses may cause diarrhea or allergic symptoms.
Vitamin B5 (pantothenic acid) - occurrence. What products are rich in vitamin B5?
- meat - chicken, liver
- oily fish (herring, mackerel)
- brown rice
- wheat bran
Large amounts of this vitamin are found in foods of animal origin. A good source of pantothenic acid among plant-based foods are whole grain cereals and dry legume seeds.
- wholemeal bread
- dairy products: cheeses (also soft, brie and camembert type)
- whole milk
- eggs
- vegetables: potatoes, broccoli
- fruits: avocados, bananas, oranges, melons
- mushrooms
- soybeans
- nuts and peanut butter
- sunflower seeds
Vitamin B5 is quickly destroyed under the influence of sunlight and also during cooking.
Vitamin B5 (pantothenic acid) - preparations from the pharmacy
You can supplement it by taking oral tablets (it occurs with other B vitamins, as they improve its absorption).
This will be useful to youVITAMIN B5 (pantothenic acid) - dosage
Norms for pantothenic acid set at the level of sufficient consumption (AI)
- infants - 1.7-1.8 mg
- children: from 1 to 3 years of age - 2 mg; from 4 to 6 years of age - 3 mg; from 7 to 9 years of age - 4 mg
- boys: from 10 to 12 years of age - 4 mg; from 13 to 18 years of age - 5 mg
- girls - from 10 to 12 years old - 4 mg; from 13 to 18 years of age - 5 mg
- men: 5 mg
- women: 5 mg
- pregnant women: 6 mg
- nursing women - 7 mg
Source: Nutrition standards for the Polish population - amendment, Food and Nutrition Institute, Warsaw 2012
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