Proven Health Benefits of Vitamin B5 (Pantothenic acid)
- 1) Chicken Liver. 3 oz: 8.3 mg (83% DV)
- 2) Sunflower seeds. 1 oz: 1.98 mg (20% DV)
- 3) Salmon. 3 oz: 1.9 mg (20% DV)
- 4) Avocados. 1 fruit: 2 mg (20% DV)
- 5) Sun-dried tomatoes. 1 cup: 1.1 mg (10% DV)
- 6) Corn. 1 cup: 1.18 mg (12% DV)
- 7) Broccoli. 1 cup: 0.52 mg (5% DV)
Vitamin B5 Deficiency Symptoms
Since vitamin B5 occurs in almost all foods, a deficiency is extremely rare in western developed nations where people are uncommonly malnourished and not acquiring enough calories daily. However a vitamin B5 deficiency may occur in combination with deficiencies of other B vitamins.
Symptoms of a vitamin B5 deficiency may include:
- stomach pains
- burning feet
- upper respiratory infections
- muscle cramps
People at a greater risk of developing a vitamin B5 deficiency include alcoholics, women on oral contraceptives/ birth control pills, people with severe malnutrition, and people with impaired absorption of vitamins and minerals due to certain medications or intestinal disorders.
- Known B5 Vitamin Side Effects and Interactions
Taking vitamin B5 is safe when it is consumed in appropriate amounts. Stick to the recommended amount because larger portions may lead to side effects such as diarrhea, or even increase your risk of bleeding. If you are pregnant or breastfeeding, do not exceed the recommended amount of 6 mg per day because it may not be safe.
You also do not want to take dexpanthenol, a derivative of pantothenic acid (vitamin B5) that is used for patients with hemophilia and gastrointestinal blockage. This medication may extend the time it takes for bleeding to stop.
Some studies also show that vitamin B5 may increase the effects of a group of drugs called cholinesterase inhibitors, which are used to treat Alzheimer’s disease. Because taking these medications and B5 together may lead to severe side effects, be sure to take vitamin B5 under your physician’s supervision.
Certain sources also show that vitamin B5 may interfere with the absorption and effectiveness of the antibiotic tetracycline. You should take B vitamins at different times from tetracycline when you are completing an antibiotic prescription.
All vitamin B complex supplements act in this way in regards to antibiotics, so make sure to leave time between taking any antibiotics and multi vitamins or B complex vitamins.
PANTOTHENIC ACID VITAMIN B5 Dosing
The following doses have been studied in scientific research:
- As a dietary supplement: 5-10 mg of pantothenic acid (vitamin B5).
Recommended daily intakes for pantothenic acid (vitamin B5) are as follows: Infants 0-6 months, 1.7 mg; infants 7-12 months, 1.8 mg; children 1-3 years, 2 mg; children 4-8 years, 3 mg; children 9-13 years, 4 mg; men and women 14 years and older, 5 mg; pregnant women, 6 mg; and breastfeeding women, 7 mg.