-: VITAMIN – B5 :-
Vitamin B5 – The “Stress-Relief Vitamin” for Energy & Wellness…!!!
Ever feel like your body needs a boost to keep up with a hectic lifestyle? Meet Vitamin B5, also known as Pantothenic Acid.Is also known as the “Anti-Stress Vitamin”.
Daily Requirements
Men
- Teens (9-18 years) – (4-5 mg) per day
- Men 18+ years – 5 mg per day
Women
- Pregnant Women – 6 mg per day
- Breastfeeding Women – 7 mg per day
Children
- Infants (0-6 months) :- 1.7 mg per day
- Children (1-8 years) :- (2-3 mg) per day
Function on different Organ
- Brain & Nervous System
Details
This B5 vitamin supports in improving memory levels, focus, and stress management by aiding hormone production.
- Skin & Hair
Details
It helps to maintain healthy, glowing skin and reduces acne by regulating oil production.
- Heart & Metabolism
Details
This vitamin converts food into energy, ensuring a steady metabolism and balanced cholesterol and triglycerides levels.
- Liver Function
Details
It also assists in detoxification and fat metabolism, keeping the liver healthy.
- Adrenal Glands
Details
This is helpful in producing stress-related hormones like cortisol, reducing fatigue and burnout.
Symptoms incase of Deficiency
- Extreme Fatigue & Weakness.
- Irritability & Stress.
- Burning Feet Syndrome – A tingling or burning sensation in the feet, common in severe deficiencies.
- Hair Loss & Skin Issues.
- Digestive Problems – Nausea, bloating, and stomach discomfort may indicate a deficiency.
- Nausea.
- Numbness in the hands and feet.
- Headache.
- Sleeping disturbances.
- Malaise.
- Muscle cramps and impaired muscle coordination.
Diagnosis
- Plasma or Serum Pantothenic Acid Test.
Details
The blood test used to check Vitamin B5 levels is called the Plasma or Serum Pantothenic Acid Test. It measures Pantothenic Acid levels in the blood to assess deficiency or excess.
Food Sources
Veg Sources
- Whole grains
- Brown rice.
- Oats.
- Whole wheat bread.
- Quinoa.
- Legumes
- Lentils.
- Chickpeas.
- Soybeans.
- Vegetables
- Broccoli.
- Cabbage.
- Peas.
- Mushrooms.
- Potatoes.
- Sweet potatoes.
- Fruits
- Avocados.
- Nuts
- Sunflower seeds.
- Flax seeds.
- Almonds.
Non-Veg Sources
- Lean meats
- Chicken.
- Turkey.
- Pork.
- Fish
- Salmon.
- Tuna.
- Dairy products
- Milk.
- Yogurt.
- Cheese.
- Organ meats
- Liver.
- Kidney.
- Others
- Eggs.
What if Overconsumption
Since excess B5 is excreted through urine, toxicity is rare. However, extremely high doses (above 10 mg/day) from supplements may cause:-
- Digestive issues – Stomach pain, diarrhea, and nausea.
- Water retention – Mild swelling due to fluid imbalance.
Vitamin B5 is truly an unsung hero, keeping your energy levels high, stress in check, and skin glowing. From supporting metabolism to enhancing brain function, it plays a vital role in overall health. Luckily, it’s found in many everyday foods, making it easy to include in your diet. So, fuel your body with B5-rich foods and stay energized, focused, and stress-free..!!!
