Vitamin B5, most commonly called pantothenic acid, is a member of the B-complex family of vitamins. In its metabolically active form, vitamin B5 gets combined with another small, sulfur-containing molecule to form coenzyme A. This conversion allows vitamin B5 to participate in a wide variety of chemical reactions.

Functions and benefits of Vitamin B5

When found in its CoA form, vitamin B5 plays a pivotal role in helping release energy from sugars, starches, and fats. Most of this energy release occurs in the energy production factories found in every cell called the mitochondria. Increased levels of vitamin B5 in the blood of marathon runners, for example, has led to interest in this vitamin as a potential aid in physical training, where sustained energy release from the mitochondria is critical.

The benefits of vitamin B5 vitamin may also potentially be used: "orally for osteoarthritis, rheumatoid arthritis, Parkinson's disease, peripheral neuritis, premenstrual syndrome (PMS), prostatitis, protection against mental and physical stress.

Recommended Dosage for Vitamin B5

Avoid vitamin B imbalance, take a B-complex formula that includes Vitamin B5 or with other B vitamins.

* Regular stress relief 250-500-mg per day
* Rheumatoid Arthritis 2,000-mg (1,000-mg twice a day)
* Lower Cholesterol/Triglycerides 900-mg (300-mg three times a day)

This vitamin is available in 100-mg, 250-mg, and 500-mg capsules. Vitamin B5 should be taken with water after eating.

Food sources of Vitamin B5

The best dietary sources for Vitamin B5 are beef

* Poultry
* Fish
* Brewer's yeast
* Whole-grain breads
* Whole grain cereals
* Legumes
* Avocados
* nuts
* Cheese
* Potatoes
* Eggs
* Milk and bananas
* Peanut butter
* Peanuts
* Peas
* Soybeans
* Sunflower seeds
* Wheat germ
* Whole-grain products.

Deficiency Symptoms of Vitamin B5

Vitamin B5 is needed to release energy from carbohydrates and fats, its deficiency is often related to low energy-related symptoms. These symptoms include fatigue, listlessness, and sensations of weakness. One rare symptom of B5 deficiency is called "burning foot syndrome. Symptoms of deficiency, such as insomnia, leg cramps, or burning feet, have only occurred in experimental situations. Even then, severe symptoms have occurred only if people also take a drug that interferes with the vitamin.

Article Source: http://www.healthyfad.com

Alien writes for Vitamins and Minerals . He also writes for vitamins world and you can get more information on Vitamin B3 .