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All about vitamins: vitamin B5

Vitamin B5, that is, pantothenic acid is crucial in the production of red blood cells and fat and for metabolism, and it also contributes to the way energy is used from food.

Vitamin B5 is important for every cell in our body, but fortunately, you can not avoid making it a huge part of your everyday diet. You will find vitamin B5 in the widest range of meats and organic food possible, especially in liver, cauliflower and avocado. Egg yolk and different dried fruits contain pantothenic acid too, as well as hard-shelled fruits.

Vitamin B5 deficiency can only occur in extreme cases, and its most important indicator is dysfunctions in the nervous system, and to a smaller extent, abnormalities concerning the skin on the head, hair, and numbing of the toes. According to animal experiments, the lack of pantothenic acid stops growth, therefore the hair and feathers of animals go grey. Therefore, vitamin B5 is often called the anti-grey vitamin, but this physiological effect is not yet proven. It is also often referred to as "anti-stress" vitamin, which has a more serious clinical support: it plays an important part in the production of the hormones of adrenal glands (cortisone) and the neuromuscular transmitters that regulate brain activity - increased cortisone levels help reduce the symptoms of depression, stress and anxiety.

Vitamin B5 is especially important for sportsmen since it increases the amount of energy that can be used during exercise and helps the transportation of fatty acids.

If the body needs extra vitamin B5 intake, that is not easy to cover naturally (with meat and vegetables), so it is worth consuming it with multivitamins, together with other kinds of vitamin B, for example in B-complex form.

Recommended dietary allowance (RDA) of vitamin B5:

For children:

For women:

For men: