5 Things You Need to Know About Vitamin B5 (Pantothenic Acid)

 1. Vitamin B5 is Everywhere

Pantothenic acid, or vitamin B5, helps us use the carbohydrates and fats that we consume to help our metabolism, fight allergies and keep our skin, muscles and nerves healthy. The name for this vitamin comes from the Greek word "panthos," which means everywhere. Pantothenic acid is everywhere, so deficiencies are rare. Pantethene is the most active stable form of vitamin B5.

2. Ouch! My Feet are Burning

The first sign of a vitamin B5 deficiency is fatigue. When healthy men ate a diet low in pantothenic acid, they became tired and listless after 2 months. Another sign of a vitamin B5 deficiency is "burning foot syndrome," which causes shooting pains and numbness in the feet.

3. Eat More Organ Meats

Foods that contain high levels of pantothenic acid include liver and other organ meats, poultry, milk and fish. You'll also find it in brewer's yeast, whole grains and vegetables like sweet potatoes, cauliflower and broccoli. Fruits such as strawberries and oranges also contain lots of vitamin B5. There is no RDA for vitamin B5, but most nutritionists say that 4 to 7 mg per day is adequate.

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4. Fight the Effects of Stress

Even if you get enough vitamin B5 in your diet, some things can cause your body to use up more of it. Stress, allergies and alcohol are three things that cause you to need more of this vitamin. Vitamin B5 is the "antistress vitamin" because it combats many of the negative effects of stress. Cooking can destroy the pantothenic acid in foods, as can exposing foods to vinegar, baking soda or regular soda. If you eat too many refined foods, you might not get enough pantothenic acid in your diet.

5. Stop Sneezing

As a supplement, pantothenic acid can treat allergies. People with rheumatoid arthritis often report that they are less stiff in the morning and have less pain after taking vitamin B5 supplements. Pantethene lowers bad cholesterol and increases good cholesterol, but pantothenic acid does not. Pantethene is more expensive than other cholesterol-lowering agents, so it is usually recommended for diabetics, who generally experience good results with this supplement, or for people who don't respond to other medications. See a physician or a nutritionist if you would like to supplement with vitamin B5. Exceeding 10 g per day can cause water retention, diarrhea and digestive disturbances, and taking more than 1,500 mg per day for a long period of time can cause your teeth to become more sensitive.