Vitamin B5 (Pantothenic Acid) is a water-soluble vitamin. It can be obtained from many foods. It is also produced to some extent by intestinal bacteria. Therefore, its deficiency is not very common.
It is a water-soluble vitamin. It can be obtained from many foods. It is also produced to some extent by intestinal bacteria. Therefore, its deficiency is not very common.
Humid and hot environment, cooking, exposure to acid (lemon, vinegar, etc.) or alkali (baking soda) may disappear during grinding of grains.
Where to get vitamin B5?
- Red meat,
- Liver, heart, kidney,
- Chicken,
- Fish,
- Milk,
- Egg,
- Nuts,
- Legumes,
- Wholemeal bread,
- Enriched bread, cereal,
- Mushrooms,
- Banana,
- Avocado,
- Asparagus,
- Date,
- Carrot,
- Broccoli
What are the functions of vitamin B5?
- Coenzyme A production, which is necessary for many vital activities,
- Energy production,
- Production of fatty acids, cholesterol, phospholipids,
- The secretion of cortisol hormone in the adrenal glands (skin health, healthy aging, etc.),
- Strengthening the immune system (contribution to red blood cell production, etc.).
What is the need for vitamin B5?
- 0 – 1 year old child: 1.8 mg/day
- 1-3 years old child: 2 mg/day
- 4-8 years old child: 3 mg/day
- 9-13 years old child: 4 mg/day
- Boy 14 years and older: 5 mg/day
- Girl 14 years and older: 5 mg/day
- Pregnancy period: 6 mg/day
- Lactation period: 7 mg/day
What happens in vitamin B5 deficiency?
Since vitamin B5 can be taken with many foods, its deficiency occurs very rarely. These:
- Not enought feeding,
- Absorption disorders,
- Processed food consumption
- Antibiotic use,
It is often seen together with other vitamin deficiencies. Possible symptoms of deficiency include:
- Weakness, fatigue, tiredness,
- Burning, pain in the heels,
- Headache,
- Anorexia,
- Nausea, vomiting,
- Muscle cramps,
- Psychological problems (burnout, restlessness, insomnia, depression, etc.),
- Drop in blood sugar,
- Acne formation on the skin,
- Slowdown in growth.