pantothenic acid

Pantothenic acid (Vitamin B5) is a water-soluble B vitamin that plays a crucial role in energy metabolism and the synthesis of coenzyme A (CoA), which is essential for the breakdown of fats, carbohydrates, and proteins.

Functions of Pantothenic Acid (B5):

• Helps convert food into energy.
• Essential for the synthesis of coenzyme A (CoA), which is involved in the Krebs cycle for ATP production.
• Supports the production of hormones in the adrenal glands.
• Aids in the formation of red blood cells.
• Important for skin health and wound healing.

Food Sources:

• Whole grains (brown rice, whole wheat)
• Meat (chicken, beef, turkey)
• Eggs
• Dairy products (milk, yogurt)
• Vegetables (broccoli, sweet potatoes, mushrooms)
• Legumes (lentils, chickpeas)
• Nuts and seeds (sunflower seeds, peanuts)

Deficiency Symptoms: (Rare but possible in cases of malnutrition)

• Fatigue and irritability
• Numbness or tingling in hands and feet
• Muscle cramps
• Sleep disturbances
• Digestive issues

Toxicity & Supplementation:

Since pantothenic acid is water-soluble, excess amounts are excreted in urine, making toxicity rare. However, high doses (above 10g/day) may cause mild side effects like diarrhea.

Interesting Fact:

The name “pantothenic” comes from the Greek word pantothen, meaning “from everywhere”, because B5 is found in a wide variety of foods!