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Vitamin B3 also known as Niacin. A water-soluble vitamin, it is absorbed in the intestines
and carried throughout the body in the bloodstream. After the body uses what it needs,
any excess vitamin B3 ( niacin) is excreted in urine.
Niacin helps break down blood sugar for energy. It also acts as a vasodilator, widening
blood vessels and helping increase blood flow.
Deficiency symptoms:
Pellagra, a chronic disease characterised by skin eruptions, digestive and nervous
disturbances and mental deterioration.
Anaemia may also occur as a result of low niacin levels, although this is usually
due to an accompanying deficiency in folic acid.
Excess symptoms:
Dilation of the blood vessels leading to a potentially painfully tingling about the
face and shoulders called the "niacin flush."
Headaches.
Itchiness.
Stomach problems.
Diarrhoea.
Nausea.
Ulcers.
Gout.
Diabetes.
Liver damage.
Most of these conditions (with the exception of liver damage) can usually be reversed
by discontinuation of high doses.
Involved in:
Assists proper circulation and healthy skin.
Active in the functioning of the nervous system, and normal secretion of bile and
stomach fluids.
Cell respiration, helps in the release of energy and metabolism of carbohydrates,
fats, and proteins.
Used in the synthesis of sex hormones.
Food sources - One of the best sources of niacin is fish, particularly mackerel and
swordfish. Niacin can also be found in chicken, veal, pork, salmon, milk, eggs, fortified
cereals, avocados, and some nuts.
Vitamin B5 also known as, is a water-soluble vitamin that belongs to the family of
B-complex vitamins. Besides being present in a number of food sources, it is also
produced in the human body by bacteria in the intestines. Since it is not stored
in body fat, after the body uses what it needs, any excess pantothenic acid is excreted
via urine or sweat.
B5 has an essential role in cellular metabolism and participates in the release of
energy from carbohydrates, fats, and proteins. It is also essential for the synthesis
of cholesterol, steroids and fatty acids, and aids in the utilisation of other vitamins,
especially riboflavin.
Studies have shown pantothenic acid to reduce blood cholesterol levels in diabetic
patients. Other studies have shown it to stimulate the adrenal glands and increase
the production of cortisone and other adrenal hormones important for healthy skin
and nerves.
Pantothenic acid may also play a protective role against hair loss and rheumatoid
arthritis.
Deficiency symptoms:
Upset stomach.
Increased risk of upper respiratory infections.
Fatigue.
Irritability.
Burning sensations in the feet.
Sleep disorders.
Excess symptoms:
Diarrhoea.
Involved in:
Assists in combating allergies
Beneficial in the maintenance of healthy skin, muscles and nerves.
Active in the release of energy and the metabolism of fat, protein and carbohydrates.
Assists secretion of hormones, such as cortisone due to the part it plays in supporting
the adrenal gland. The hormones assist the metabolism.
Used in the creation of lipids, neurotransmitters, steroid hormones and haemoglobin.
Best with the B group vitamins and vitamin A, C and E.
McCormick DB 1988e Pantothenic acid. In:Shils ME, Young VR (eds) Modern nutrition
in health and disease, 7th edn. Lea & Febiger, Philadelphia, pp 383-387
Fry PC, Fox HM, Tao HG. Metabolic response to a pantothenic acid deficient diet in
humans. J Nutr Sci Vitaminol (Tokyo) 1976;22(4):339-46.
