Vitamin B5 also known as pantothenic acid is a water soluble vitamin. It's used by the body for important reactions including converting the proteins, fats and carbs into energy. It's also vital for the production of red blood cells and keeping your immune system working properly. Sometimes called the anti-stress vitamin due to it seemingly being able to help the body in stressful situations, pantothenic acid MAY also prevent wrinkles and the greying of hair!
How much B5 do we need? Because this vitamin is widely available in a large amount of our foods and nearly all people get enough there is no daily RNI (reference nutrient intake) in the UK. In the US however the RDA (recommended dietary allowance) has recently been set at 10mgs (milligrams) .
What happens if we don't get enough? As mentioned above, it's very rare to become deficient in this vitamin, but if you did, symptoms can include fatigue, numbness, muscle cramps and the body's inability to cope with stress.
And too much? Likewise it is difficult too have too much, but it's recommended not too exceed 200mgs per day.
Who needs extra? People eating a diet of processed food and consuming too much alcohol may lead to a deficiency. Also if you're under stress supplementing with this vitamin may be helpful.
Some of the best (food) sources for this vitamin include:
broccoli tomatoes liver + kidneys turkey and chicken whole grains beans and lentils soy produce
Jason Paris, personal trainer and nutritionist, is co-author
with Lady Marie Stubbs of the highly popular exercise, fitness and weightloss book Trim and Tone at
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information presented herein intended to substitute for the advice provided to you by any health care or other professional
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