Benefits
Pantothenic acid, also known as vitamin B5 is part of the B group vitamins and classified as a water-soluble vitamin which means that the body can’t store them. Vitamin B5 is also important in maintaining a healthy digestive tract and it helps your body use other vitamins particularly Riboflavin (vit.B2) more effectively. It is sometimes called the “anti-stress” vitamin because it is believed to enhance the activity of the immune system and improve your body’s ability to withstand stressful conditions.
Vitamin B5 plays an important role in the secretion of hormones, such as cortisone because of the role it plays in supporting the adrenal gland. These hormones assist the metabolism, help to fight allergies and are beneficial in the maintenance of healthy skin, healthy hair, muscles and nerves.

Food sources of vitamin B5
Vitamin B5 (Pantothenic acid) can be found naturally in legumes and beans, eggs, brewer’s yeast, fresh vegetables(broccoli), beef, pork, kidney, liver, poultry, milk, mushrooms, nuts, royal jelly, saltwater fish, whole grain cereals, oatmeal and whole wheat.

Deficiency of vitamin B5
The symptoms are - fatigue, headaches, nausea, tingling in the hands, depression, personality changes and cardiac instability. Also can be reported- frequent infection, fatigue, abdominal pains, sleep disturbances and neurological disorders including numbness, muscle weakness and cramps are also possible indications that this nutrient is in short supply.
Vitamin B5 is a water soluble vitamin which means it is liable to destruction by food processing, sulphur drugs, sleeping pills, alcohol and caffeine. People under stress, prone to allergies might develop a shortage of this vitamin.

Side effect
Common symptoms could include: diarrhoea, upset stomach, fatigue.
Taking 1,500 mg a day over an extended period may cause sensitivity to the teeth.

Daily recommendation
Children- (9-13 years) 4 mg/s
Women- 5 mg/s per day
Men: 7 mg/s per day

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