Vitamin B5 also known as Pantothenic acid and is a component of B complex vitamins. It is a water-soluble acid.
Vitamin B5 Food Sources
It is widely found in both plants and animals including meat, vegetables, cereal grains, legumes, eggs, and milk.
Vitamin B5 is commercially available as D-pantothenic acid, as well as dexpanthenol and calcium pantothenate, which are chemicals made in the lab from D-pantothenic acid.
Pantothenic acid is frequently used in combination with other vitamins, like vitamin B2.
Vitamin B5 Daily Requirements
The recommended intakes are as follows:
Infants 0-6 months, 1.7 mg; infants 7-12 months, 1.8 mg; children 1-3 years, 2 mg; children 4-8 years, 3 mg; children 9-13 years, 4 mg; men and women 14 years and older, 5 mg; pregnant women, 6 mg; and breastfeeding women, 7 mg.
Vitamin B5 Benefits
B5 has many important functions. The main functions include converting food into glucose and synthesizing cholesterol. Additionally, Pantothenic acid is used for forming sex and stress-related hormones and forming red blood cells
Pantothenic acid is involved in helping the body break down fats, carbohydrates, and proteins. This is so that the body uses them for energy and rebuilding tissues, muscles, and organs.
Pantothenic acid plays a vital role in the synthesis of coenzyme A. On the other hand, coenzyme A is involved in the synthesis of fatty acids. Additionally, it is required for the conversion of foods into fatty acids and cholesterol.
The body requires vitamin B5 to use up other vitamins. For example, pantothenic acid assists the body to use vitamin B2. In turn, B2 performs the functions for the body like manage stress.
According to some studies, vitamin B5 works as a moisturizer on the skin. Also, it enhances the healing process of skin wounds.
When taking B5 as a dietary supplement, the lesion appearances reduced after 12 weeks. However, it still for more research to confirm this.
Cholesterol and Triglycerides
Some studies have proven that pantothenic acid may help to lower cholesterol and levels of blood triglycerides.
Patients with rheumatoid arthritis have been found to have lower levels of vitamin B5. Although some research does prove this, more research is needed to confirm this.
Vitamin B5 Side Effects
Oral intake of B5 foods happens to be the safest way to intake in the body. Supplements may increase adverse side effects like diarrhea and allergic reactions. Some people should also take Vitamin B5 under doctor’s/ physician instructions. For example:
- Pregnancy and breast-feeding: Pantothenic acid is likely safe when taken by mouth in recommended amounts of 6 mg per day during pregnancy and 7 mg per day during breast-feeding. However, it is not known if taking more than this amount is safe. Avoid using larger amounts of pantothenic acid.
- Children: Dexpanthenol, a derivative of pantothenic acid, might be safe for children when applied to the skin.
- Hemophilia: Do not take dexpanthenol, a derivative of pantothenic acid, if you have hemophilia. It might increase the risk of bleeding.
- Stomach blockage: Do not receive injections of dexpanthenol, a derivative of pantothenic acid, if you have gastrointestinal blockage.
- Ulcerative colitis: Use enemas containing dexpanthenol, a derivative of pantothenic acid, cautiously if you have ulcerative colitis.
Vitamin B5 (Pantothenic Acid) Deficiency
The deficiency is uncommon but it tends to cause acne and paresthesia. Paresthesia is an abnormal skin sensation with no physical cause. It is usually painless and can occur anywhere on the body, but commonly occur in the extremities. Acne is a long term skin infection characterized by pimples, oily skin, and scarring.
Signs and Symptoms of Pantothenic Acid
- numbness and burning of the hands and feet
- restlessness and poor sleep
- a lack of appetite
Note Better: If one has a genetic mutation to be specific(pantothenate kinase) he/she is more likely to be affected
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