What Are the Health Benefits of Vitamin B5?

Vitamin B5, or pantothenic acid, is known as the anti-stress vitamin. It is required by all plants and animals as a component of coenzyme A (CoA), an enzyme that is required for over 70 bodily functions, including stress response and the conversion of glucose to energy. Although it is present in every cell, it is found in much higher amounts in the adrenal glands because so much energy is required to produce the adrenal hormones. Vitamin B5, together with L-carnitine (an amino acid), are important for the burning of dietary fats. Vitamin B5 is crucial for maintaining balance of the adrenal hormones and is involved in the manufacturing of red blood cells.

Deficiency Signs

• A deficiency of vitamin B5 can cause tingling hands or feet, headache, insomnia, fatigue, graying hair, hair loss or digestive problems. Prolonged deficiency of this vitamin is associated with asthma, premature aging, chronic or recurring infections, allergies, chronic dry mouth, arthritis, calcified joints or cartilage and skin disorders.

Causes of Deficiency

• Vitamin B5 is water-soluble so it does not typically remain in the body for more than four to six hours. As a result, vitamin B5 must be continually provided through diet or supplementation. Factors that can contribute to a deficiency of vitamin B5 include physical or emotional stress, habitual coffee or caffeine consumption, alcohol, infection, rheumatoid arthritis, sulfa drugs, sleeping pills, insecticides and estrogen.

Deficient Food

• It is estimated that older Americans only consume about 33 percent of their vitamin B5 requirements. This may be largely due to the fact that vitamin B5 is deficient in the typical American diet. Cooking and milling processes destroy 37 to 74 percent of vitamin b5, freezing loses 37 to 57 percent, and canning loses 46 to 78 percent. (See References 1.)

Recommended Intake

• Taking 500 milligrams of vitamin B5 three times per day, along with vitamins C and E, and magnesium may improve appearance of the skin, hair and nails, and provide the body with more energy, lessening the workload of the adrenal glands. By improving adrenal function, vitamin B5 improves the body's ability to deal with stress and prevent fatigue and infection. (See References 3.)

Food Sources

• Good sources of vitamin B5 include brewer's yeast, eggs, kidney, liver, mushrooms, nuts, saltwater fish, whole rye and whole wheat grains. (See References 2.)