Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that plays an important role in energy metabolism and other important functions in the body.
Function of Vitamin B5
- Energy Metabolism: Vitamin B5 is essential for the metabolism of carbohydrates, fats, and proteins, which are the main sources of energy for the body.
- Hormone Synthesis: Vitamin B5 is involved in the synthesis of several important hormones, including cortisol, which helps to regulate stress, and sex hormones, such as estrogen and testosterone.
- Skin Health: Vitamin B5 can help to improve skin health by reducing inflammation and promoting wound healing. It is also important for the formation of skin and hair cells.
- Nervous System Function: Vitamin B5 is important for the proper functioning of the nervous system. It helps to produce neurotransmitters, which are the chemicals that transmit messages between nerve cells.
Sources of Vitamin B5
- Meat: Meat, such as chicken, beef, and pork, is a good source of vitamin B5.
- Whole Grains: Whole grains, such as brown rice, quinoa, and whole wheat bread, are good sources of vitamin B5.
- Legumes: Legumes, such as lentils, black beans, and kidney beans, are also good sources of vitamin B5.
- Vegetables: Vegetables, such as mushrooms, broccoli, and avocados, are good sources of vitamin B5.
- Dairy Products: Dairy products, such as milk, cheese, and yogurt, are also good sources of vitamin B5.
Vitamin B5 supplements are also available in various forms, including tablets and capsules. The recommended daily intake of vitamin B5 for adults is 5 mg per day, although higher amounts may be needed for certain populations, such as pregnant and breastfeeding women. It’s important to obtain vitamin B5 from food sources whenever possible, as supplements may not provide the same health benefits as whole foods.