Vitamin B5 is essential for all forms of life. It is important to help the body deal with stress, to transmit signals between nerve cells, is important in hemoglobin production, is needed to process carbs, fats, and proteins to generate energy, is needed to create fatty acids and cholesterol, supports the function of the gastrointestinal tract, allows the body to use other vitamins and minerals, and is needed to create antibodies. It is found in small amounts in almost every food but high amounts are found in high amounts in egg yolks, liver, mushrooms, avocado, sunflower seeds, avocado, salmon, animal liver, cauliflower, mushrooms, and raw rice bran.
Quick Facts
-Essential for all forms of life
-Name originates from Greek, “pantos”, meaning everywhere.
-Precursor to Coenzyme A, which turns on and off many enzymes for important functions all throughout the body. 4% of all cellular enzymes use it. It is especially important in synthesis and oxidation of fatty acids [49][50][51]
-Important role in producing adrenal hormones
– Important to help the body deal with stress, needed to transmit signals between nerve cells, important in hemoglobin production, needed to process carbs, fats, and proteins to generate energy, needed to create fatty acids and cholesterol, supports function of gastrointestinal tract, allows the body to use other vitamins and minerals, needed to create antibodies [160]
RDI
Males 19 – 30 yrs: 5 mg
Females 19 – 30 yrs: 5 mg
[128]
Deficiency
-Numbness and shooting or burning pains in the feet, chronic fatigue, depression, irritability or listlessness, rheumatoid arthritis, headaches, nausea, insomnia, abdominal cramps, reduced immunity to colds and infections
Toxicity
-No known level of toxicity, however mega doses of 10 – 20 grams per day can cause diarrhea [168]
Sources
Found in small amounts in nearly every food, but high amounts in egg yolks, liver, mushrooms, avocado, sunflower seeds, avocado, and salmon [49][50][51], animal liver, cauliflower, mushrooms, raw rice bran
