Vitamin B5, or pantothenic acid, plays a critically important role in numerous metabolic processes.
These reactions control synthesis of fat, hormones, cholesterol, neurotransmitters and hemoglobin. B5 is a cofactor for energy metabolism and gene expression.
Recommended Dietary Allowances for Vitamin B5
Which Foods Have Vitamin B5?
Peas, sugar snap
Whole wheat flour
Most ready-to-eat cereals are fortified with B5 (pantothenic acid) in varying amounts.
What Happens If You Don’t Get Enough Vitamin B5?
Because vitamin B5 is so widespread in food, deficiency symptoms have only been seen in cases of starvation or unusual medical conditions that induce deficiency.
Experimental deficiency caused symptoms like headache, digestive and sleep disturbances, fatigue and tingling in extremities. All of these symptoms can be caused by other medical conditions or nutritional deficiencies.
Average daily intake is believed to be close to the Adequate Intake level. In addition, there is evidence that bacteria in the colon can synthesize pantothenic acid, but it’s not clear whether humans can absorb B5 from the colon.