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Vitamin B5 Foods Health Benefits Deficiencies | Pantothenic Acid

Vitamin B5

Vitamin B5 is also known as pantothenic acid. It is a water-soluble vitamin and belongs to the B-complex family. The major functions of vitamin B5 are production of red blood cells, neurotransmitters, steroids and stress related hormones. Pantothenic acid lowers cholesterol levels and heart diseases risks, maintains healthy digestion and improves nerve function. Pantothenic acid is more available in fresh fruits, grains and meat. It can be lost in the process of cooking, canning and milling.

Vitamin B5:

Important Sources Of Vitamin B5:

Mushrooms, cabbage, salmon, broccoli, legumes, collard green, fish, eggs, milk, nuts, cheese, peanut, molasses, soybeans and wheat are the good sources of vitamin B5.

Deficiency Symptoms Of Vitamin B5:

Deficiency symptoms of Pantothenic Acid are depression, fatigue, paresthesia, abdominal cramps, muscle cramps, nausea, malaise, vomiting and less immunity.

Recommended Daily Intake Of Vitamin B5:

Here we list Recommended Dietary Allowance (RDA) intake in the form of food or supplements. Supplements should be used under the physician’s suggestion.


0 – 6 months: 1.7mg/day

7 – 12 months: 1.8mg/day

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Vitamin B5


1 – 3 years: 2mg/day

4 – 8 years: 3mg/day

9 – 13 years: 4mg/day


14 years and above: 5mg/day


14 years and above: 5mg/day

For pregnant Women: 6mg/day

For Breastfeeding Women: 7 mg/day

Health Benefits Of Vitamin B5:

Vitamin B5 plays a key role in maintaining human health. Major health benefits are explained below in detail.

1. Boosts Immunity System:

Vitamin B5 is capable of keeping the human body resistant to a number of infections and diseases. It helps to maintain abundance of white blood cells which strengthen immune system. Eating food rich in Pantothenic Acid helps a lot to protect the system from infections.

2. Stimulates Hormones:

Many essential nutrients like proteins, fats, carbohydrates, amino acids and antibiotics are synthesized in presence of Pantothenic Acid. Pantothenic acid vitamin also helps in stimulating adrenal hormones.

3. Skin and Hair care:

Changes that occur due to old age like formation of wrinkles on the skin and greying of hair can be postponed with adequate regular intake of supplements consisting Pantothenic Acid.

4. Increase Hemoglobin Levels:

Haemoglobin levels are sufficiently maintained in presence of pantothenic acid. Pantothenic Acid vitamin is a driving force in cell division and in the synthesis of DNA.

5. Can Helps Wound Healing:

Vitamin B5 helps in healing wounds faster since sufficient quantity of haemoglobin is produced in the presence of pantothenic acid. However, patients who use blood-thinning drugs are advised to be more cautious while consuming supplements containing Pantothenic Acid, as it can cause excessive bleeding.

6. Can Help Relieves Stress:

Certain mental disorders such as depression, anxiety and stress are found to be lessened due to regulation of the hormones by vitamin B5.

7. Builds Stamina:

Physical fatigue and tiresomeness are mitigated by vitamin B5, by streamlining the metabolic activities in the entire body. Thus, the individual stamina for normal people as well as athletes is strengthened to withstand external physical strain.

Vitamin B5

8. Healthy Heart:

Proper levels of cholesterol and blood pressured are maintained by vitamin B5, ensuring good health for heart.

9. Improves performance of mind:

Several problems related to brain such as memory loss, chronic brain syndrome, migraine, insomnia, motion sickness can be prevented by Pantothenic Acid. Apart from these, even excessive dependence on alcohol can be brought under control when sufficient quantities of Pantothenic Acid are regularly taken in.

10. Supports nervous system:

Vitamin B5 helps in generating acetylcholine which enables brain and spinal chord to send and receive nerve signals to heart, lungs, kidneys, liver and immune system. Deficiency of Pantothenic Acid vitamin results in muscular cramps and also in a condition known as burning feet syndrome.

Word Of Caution:

Excessive intake of Pantothenic Acid causes diarrhea. Don’t consume vitamin B5 supplements without consulting the doctor.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  Watermelons, Feijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince Fruit, Tangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit,

Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit,

Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  

Jack Fruit, Asian Pear, Apricot Fruit, Date Palm Fruit, Coconut, Cherimoya Custard Apple Fruit, Blackberry Fruit, Cantaloupe Fruit, Gooseberry Fruit, Cranberry Fruit, Kiwi Fruit, Durio Zibethinus Fruit, Kumquat Fruits, Jujube Fruit, Grape Fruits, Boysenberry Fruit , Avocado Fruits, Carambola Fruits, Common Fig Fruit, Cherry Fruit, Apple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi Powder, Garlic, Ginger, Green Beans-French-beans, Fenugreek, Drumsticks, Dill-Leaves, Curry-Leaves, Cucumber, Corn-Grain popcorn, Amaranth-Leaves, Carrot-vegetable, Coriander-Leaves, Cabbage, Bottle-Gourd, Capsicum, Cluster-Beans, Bitter-Gourd, Beetroot, Ash Gourd-Winter-Melon, Brinjal

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