Vitamin B5 Research Paper

1853 Words 8 Pages
Vitamin B5, otherwise known as Pantothenic Acid or the "anti-stress vitamin," plays a vital role within the body. It helps quickly metabolize food, regulate the nervous system, fatigue and stress and maintain clear, healthy skin.

It is such an effective hydration of the skin that Vitamin B5, in the form of Panthenol, is employed in many skin care, anti-aging and beauty products.

Common vitamin B5 benefits and side effects are discussed in brief here and we’ll kick off with some important facts on vitamin B5. Firstly it’s a water-soluble vitamin, not able to be stored by the body, needing to be regularly replenished through the diet to avoid depletion and deficiency symptoms.
Vital Vitamin B5 Benefits Tips

Vitamin B5 deficiency is extremely
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Where is vitamin B5 found?

Good sources of vitamin B5 are chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli and whole grains.
Breakfast cereals may be fortified with vitamin B5.
What are the effects of cooking on vitamin B5?
Vitamin B5 is mildly destroyed by exposure to heat.
When cooking, it is important to use fresh food, steam rather than boil and avoid overly long cooking times to preserve vitamins.
Do I need to take vitamin B5 supplement?
A balanced healthy diet should provide you with sufficient vitamin B5.
The Department of Health advises that if you do wish to take vitamin B5 supplements, take no more than 200mg a day.
What are the side effects and safety precautions of taking a vitamin B5 supplement?
Vitamin B5 supplements are deemed likely to be safe for most people when used at 5mg per day.
A larger dose of vitamin B5 may increase the risk of side effects, such as diarrhea.
People with hemophilia are not advised to take vitamin B5 as it may take longer for bleeding to stop.
What happens if I take too much vitamin B5?
Vitamin B5 is a water-soluble vitamin, which means that any excess vitamin is excreted in the
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5) 6 mg
Breastfeeding women (vs. 5) 7 mg
Deficiency of vitamin B5 is rare and medical study has been minimal. All cases of deficiency are reversible with the reintroduction of pantothenic acid to the diet. Deficiency symptoms are similar to other B vitamins and include apathy, fatigue, paresthesia, muscle cramps, hypoglycemia, and increased sensitivity to insulin.

Vitamin B5 Side Effects and Dosage

Recommended dietary allowance (minimum daily dose to ward off serious deficiency) dosage to avoid vitamin B5 deficiency is about 4 to 7 mg, although up to 500 mg is commonly used in vitamin supplements.

Not toxic in high doses, but vitamin B5 side effects may include water retention, diarrhea and digestive problems, and sensitive teeth.

Foods That Contain Vitamin B5

Here are examples of where to find foods that contain vitamin b5:

Animal foods that contain vitamin b5: Organ meats such as liver, heart and kidney, pork, beef, brewer’s yeast, fish, egg yolk, poultry.

Plant vitamin B5 food sources: Wholegrain products, leafy green vegetables, broccoli, cauliflower, nuts, legumes, whole/enriched cereal, mushrooms, oranges,

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