Common vitamin B5 benefits and side effects are discussed in brief here and we’ll kick off with some important facts on vitamin B5. Firstly it’s a water-soluble vitamin, not able to be stored by the body, needing to be regularly replenished through the diet to avoid depletion and deficiency symptoms.
Effects of Vitamin B5
Abundant in many foods, vitamin B5 is also manufactured by intestinal bacteria. Vitamin B5 is important for the metabolism of proteins, fats, and carbohydrates and is required for extracting energy from food, building red blood cells and haemoglobin, the production of bile, the creation of lipids, steroid hormones, and neurotransmitters.
Vitamin B5 has an important role in the secretion of hormones, in particular cortisol, the ‘stress hormone’ produced in the adrenal glands, necessary for the functioning of almost every part of the body.
Deficiency or excess cortisol can lead to a variety of physical symptoms and disease states. Vitamin B5 is essential for proper functioning of the immune system.
Vitamin B5 Benefits and Side Effects
One of the more commonly known vitamin B5 benefits and side effects is the reference to it as the ‘anti-stress vitamin’ and is popularly taken as a supplement when feeling stressed. Vitamin B5 benefits and side effects also include enhancing the ability of the adrenal gland to produce the ‘stress hormone’, cortisol.
Vitamin B5 benefits and side effects also prove important for maintaining healthy skin, nerves, glands and muscles, and helps to maintain the digestive tract and fight allergies.
Some think vitamin B5 benefits and side effects may help fight hair graying. Creams and lotions contain pantothenic acid to reduce skin inflammation and speed the healing of wounds.
Vitamin B5 benefits stamina, helps with anxiety and depression, and increases omega-3 essential fatty acids in the body.
Vitamin B5 side effects also cover the relief of painful inflammation caused by rheumatoid arthritis, and can be effective as a gout remedy because it breaks down the excess uric acid which causes gout.
Vitamin B5 Deficiency
Factors that may increase Vitamin B5 deficiency include alcohol consumption, caffeine, allergies, stress, and too much processed food.
Vitamin B5 deficiency can lead to fatigue, muscular weakness and cramps, hypoglycemia, nausea, abdominal pains, neurological disorders like tingling hands, burning feet and numbness, headaches, insomnia, depression and personality changes.
Vitamin B5 Side Effects and Dosage
Recommended dietary allowance (minimum daily dose to ward off serious deficiency) dosage to avoid vitamin B5 deficiency is about 4 to 7 mg, although up to 500 mg is commonly used in vitamin supplements.
Not toxic in high doses, but vitamin B5 side effects may include water retention, diarrhea and digestive problems, and sensitive teeth.
Foods That Contain Vitamin B5
Here are examples of where to find foods that contain vitamin b5:
Animal foods that contain vitamin b5 : Organ meats such as liver, heart and kidney, pork, beef, brewer’s yeast, fish, egg yolk, poultry.
Plant vitamin B5 food sources : Wholegrain products, leafy green vegetables, broccoli, cauliflower, nuts, legumes, whole/enriched cereal, mushrooms, oranges, strawberries.
If we do not include these foods in our diet we could then miss out on these vitamin B5 benefits and side effects.