Vitamin B5
Vitamin B5 is a water-soluble vitamin essential for synthesizing coenzyme A, which is key to metabolic pathways, hormone production, and cholesterol synthesis.
Functions and Benefits
Energy Metabolism: A core component of coenzyme A, vital for the Krebs cycle to convert nutrients into cellular energy.
Hormone Synthesis: Involved in producing adrenal hormones like cortisol, helping the body manage stress effectively.
Wound Healing: Plays an important role in skin health, suppressing inflammation and speeding up the healing process.
Nervous System: Necessary for the synthesis of neurotransmitters to maintain proper neurological function.
Daily Allowance (RDA)
| Group | Age / Stage | RDA (mg/day) |
|---|---|---|
| Infants | 0 – 12 months | 1.7 – 1.8 mg |
| Children | 1 – 8 years | 2 – 3 mg |
| Adolescents | 9 – 18 years | 4 – 5 mg |
| Adults | 19+ (incl. Pregnancy) | 5 mg |
Top Food Sources
Meats: Duck liver (8.5mg), Chicken, Beef, Turkey.
Plants: Avocado (2.0mg), Whole grains, Potatoes, Broccoli.
Seafood: Tuna, Squid, Cod.
Risks of Deficiency and Overdose
Deficiency
Rare but causes fatigue, irritability, digestive issues, and tingling in the feet. Can slow down wound recovery.
Overdose
Generally safe as it’s water-soluble. Very high supplement doses may cause stomach cramps or diarrhea.
Conclusion: Vitamin B5 is an essential nutrient for energy and hormone health. Its wide availability in everyday foods makes maintaining adequate levels easy through a balanced diet.