B5 - Pantothenic acid

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Let's talk about pantothenic acid, also known as vitamin B5. This water-soluble vitamin is widely found in foods of animal and plant origin.

Vitamin B5 and why we need it

Pantothenic acid and its effect on the body:

Regulates the immune system: Pantothenic acid supports healthy immune system function and helps fight infections.
Cares for the nervous system: This vitamin plays an important role in normalizing nervous system function, improving nerve impulse transmission, and promoting the production of neurotransmitters that regulate mood and brain function.
Healthy skin and hair: B5 helps accelerate skin regeneration, strengthen collagen fibres, and improve hair health.
Participates in metabolism: This vitamin is involved in metabolism, helping the body convert food into energy.

Sources of pantothenic acid include grains, legumes, liver, fish, meat, vegetables, fruits, and many other foods. When cooking these foods, it is important to maintain their nutritional content to ensure optimal vitamin B5 intake. This vitamin helps support your overall health and vitality, and consuming foods rich in B5 can greatly benefit your body.

Vitamin B5 supplements

It is important to use dietary supplements when food does not provide the necessary amount of vitamin B5. Although fairly uncommon, a deficiency of this vitamin can occur due to various factors such as gastrointestinal disorders, certain medications, excessive alcohol consumption, and a poor diet.

The deficiency of vitamin B5 can occur together with other B vitamin deficiencies and vitamin C deficiencies.

Signs of vitamin B5 deficiency

Large consumption of foods low in protein and fats leads to hypovitaminosis and small intestine diseases.
Fatigue, depression, and insomnia are the first signs of vitamin B5 deficiency. The symptoms might also include headaches, migraines, muscle aches, numbness in the arms and legs, or tingling. The body weakens and cannot fight colds. Duodenal ulcers may develop.
Decreased body resistance to infections.
Increased fatigue.
Sleep disorder.
Depression.
Deterioration of the skin condition (dermatitis, seborrhoea, eczema).
Hair loss, brittle nails.

Pantothenic acid recommended daily allowance

The daily vitamin B5 allowance varies depending on a person's age and activity level. On average, the recommended intake is 4 to 7 milligrams per day for adult men and women. For athletes and nursing mothers, this amount can increase to 8 milligrams per day. Treatment of any disease can involve a dosage of up to 10 milligrams.

It is especially important to ensure proper vitamin B5 levels in children while avoiding excess intake. For infants up to six months, only 2 milligrams per day is enough; for children under three years old – from 3 to 4 milligrams; and for ten-year-old children, it is recommended to take from 4 to 5 milligrams.

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