Vitamin B5 ( Pantothenic Acid)
B Vitamins have an important role in mental health. They act as cofactors (non-proteins molecules that facilitate the catalytic function of enzymes) in many biochemical reactions that contribute to cognitive health, memory functioning, neuron activity, and mood regulation. Lack of B vitamins in the diet triggers depression.
Pantothenic acid is a cofactor needed in the synthesis of Coenzyme A (CoA). CoA oxidizes pyruvate into Acetyl-CoA which then enters the citric acid cycle/ Krebs cycle (an energy production cycle). In simpler terms, vitamin B5 is a vital molecule in the breakdown of biomolecules to release energy in the body. The energy produced fuels biochemical reactions that are essential for living.
Pantothenic acid is also an active participant in the production of fatty acids and cholesterol (high-density cholesterol which is good for the body).
In regard to depression, lower levels of pantothenic acid have been linked to depressive symptoms. However, the correlation between these symptoms and the vitamin has not been proven in research. In fact, research shows little evidence on vitamin B5 related deficiencies in human beings because of its abundance in nature.
Depressive symptoms linked to this vitamin occur together with deficiencies in the B vitamin complex. Treatment wise, although the mechanism is unknown, vitamin B5 and vitamin B2 have been used in stress management.
Fun fact: Deficiencies of vitamin B5 are rare.
Foods rich in vitamin B5 include animal meat and animal organs like liver and kidney, dairy and dairy products, legumes as well as vegetables.
The daily dietary requirement of vitamin B5 is 5 mg for adult males and females. Pregnant women require 6 mg and breastfeeding mothers 7 mg of Pantothenic acid daily.
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