Vitamin B-5

Pantothenic Acid

Functions

  • aids in metabolism of protein and carbohydrates
  • necessary for metabolism of fat
  • helps in the formation of cholesterol and hormones
  • used in red blood cell production
  • used in conjunction with other vitamins, especially vitamin B-2

Deficiency

Mild

  • dermatitis (skin inflammation)

Rare

  • nausea and vomiting
  • abdominal pains and cramps
  • fatigue and muscle weakness
  • headache
  • sleep disturbances
  • tingling in hands
  • painful burning sensation in feet
  • red painful tongue
  • recurrent respiratory infections

Characteristics

  • water soluble

Good Sources

Vitamin B-5

  • whole grains
  • egg yolk
  • milk and dairy products
  • liver
  • mushrooms
  • dark green vegetables
  • brewer's and torula yeasts
  • widespread in foods
Food Quantity mg
Egg 1 large 0.63
Yogurt, low fat 8 oz 1.23
Milk, non fat 1 cup 0.81
Liver 3 oz 3.88

Adequate Intakes (AI)

  • Males and Female (Adult)
    • 5 mg
  • Sufficient data to set RDA are unavailable

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • not yet determined
  • Generally considered nontoxic
  • Intakes above UL may lead to negative health consequences.
    • May cause diarrhea

Supplementation

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