Pantothenic Acid or Vitamin B5 is the following in the association of Vitamin B Complex.
Vitamins are essential for achieving the body’s functions effectively and properly. You can get a comprehensive report on 2 distinctive types of vitamins family that is water-soluble vitamins and fat-soluble vitamins,
Let’s start our discussion on Pantothenic Acid – Vitamin B5, its mechanism, sources, benefits, deficiency, diseases, and toxicity/side effects.
Where Does Pantothenic Acid Come From?
Vitamin B5, also named pantothenic acid, is the 4th out of 8 B complex vitamins. Pantothenic acid is synthesized in microscopic organisms called microbes by combining β-alanine and pantoic acid. Furthermore, it is an element of fatty acids called Coenzyme A and ACP (acyl carrier protein).
Pantothenic Acid Function
It helps the body convert carbohydrates into glucose. Also eases the body for utilizing fat as well as proteins. Furthermore, the role in the nervous system function is not neglectable.
Pantothenic acid is necessary for the development of red blood cells and the development of gonadocorticoids better known as sex hormones, including testosterone, Progesterone, and Estrogen.
Vitamin B5 is also crucial for a healthy gut. It is sometimes referred to as the “anti-stress” because it is said to be helping the body in fighting stress.
Pantothenic acid also makes a major contribution to synthesizing cholesterol. A derivative of Vitamin B5 and pantethine is said to help in lowering cholesterol.
How Much Vitamin B5 Should You Get?
Harvard Health Publishing, recommended a daily dose of Pantothenic acid as follows.
An average adult man requires 5 mg per day. For an average adult woman 5 mg per day.
B5 can be used in a variety of ways, so your doctor can prescribe the proper dosage for you. In-depth RDA includes:
- Newborn to 6 months age: 1.7mg
- 7 months to 12 months age: 1.8mg
- 1 year to 3 years of age: 2mg
- 4 years to 8 years of age: 3mg
- 9 years to 13 years of age: 4mg
- Above 12 years of age: 4-5mg
- Pregnancy: 6mg
- Lactation: 7mg
TIP: Pantothenic acid is best absorbed if taken between meals.
Pantothenic Acid Uses
Vitamin B5 helps in the following conditions/diseases:
- Alcohol Withdrawal
- Hair Loss
- Burning Feet
- Carpal Tunnel Syndrome
- Celiac Disease
- Chronic Fatigue
- Urinary Bladder Inflammation
- Enlarged prostate
- Leg Pain
- Regulate Blood Pressure
- Regulate Blood Sugar
- Multiple Sclerosis
- Muscular Problems
- Pain in Nerves
- Parkinson’s Disease
- Premenstrual Syndrome
- Rheumatoid Arthritis
- Wound Healing
Vitamin B5 Foods
To ensure that the human body gets the Pantothenic Acid it needs, you must eat a healthy, balanced diet. Diet is the most important aspect of health. The body needs protein, minerals, carbs, and fat as well.
Here are the top Vitamin B5 foods you should think about eating:
- Beef Liver = 3oz: 8.3 mg (166% Daily Value)
- Cereals = fortified: 5 mg (100% DV)
- Mushrooms = 0.5 cup: 2.6 mg (52% DV)
- Sunflower Seeds = 0.25 cup: 2.4 mg (48% DV)
- Chicken = 3oz: 1.3 mg (26% DV)
- Tuna = 3oz: 1.2 mg (24% DV)
- Avocados = 1/2: 1 mg (20% DV)
- Milk = 1 cup: 0.9 mg (18% DV)
- Potatoes = 1 medium: 0.7 mg (14% DV)
- Egg = 1 large: 0.7 mg (14% DV)
- Greek Yogurt = 5oz: 0.6 mg (12% DV)
- Beef = 3oz: 0.6 mg (12% DV)
- Peanuts = 0.25 cup: 0.5 mg (10% DV)
- Broccoli = 0.5 cup: 0.5 mg (10% DV)
VITAMIN B5 SUPPLEMENT
Pantothenic acid supplements are available in the form of tablets or capsules in the strength of 250mg and 500mg.
PANTOTHENIC ACID FOR SKIN
Vitamins are overall great for the skin. Pantothenic acid for skin is also used due to the following reasons:
- Keep skin moisturized
- Enhance wound healing
- Increase repair of breakouts
- Reduce the number of pimples
- Contribute towards overall skin health
Vitamin B5 Benefits
Here are some benefits for Vitamin B5:
- Reduce fatigue
- Build stamina
- Relieves from allergies
- Best for hair growth
- Good for skin health
- Regulates blood cholesterol levels
- Strengthen immune system
- Reduce stress and anxiety
- Maintain blood pressure
DISEASES AIDED BY B5
- Blood pressure
- Multiple sclerosis
VITAMIN B5 FOR HAIR (PANTHENOL)
Pantothenic acid is an active ingredient in a variety of hair care and scalp care products including shampoo, conditioners, hair oils, etc. The active form of Vitamin B5 available in those products is Panthenol.
Beneficial for all hair types and regular use of products containing vitamin B5 will improve hair growth, prevent breakage, diminish hair loss, provide moisture, prevent dryness and improve volume, leaving the hair smooth and shiny.
PANTOTHENIC ACID FOR ACNE
There are several theories for pantothenic acid helping in the cure of acne includes:
- Dr. Lit-Hung Leung believed that a Vitamin B5 deficient body has a hard time processing fat, So, skin as an excretory organ is producing more sebum (oily substance).
- Dr. Yoram Harth believes that the cause for acne is less coenzyme A (CoA). B5 helps in increasing the CoA.
- The researchers conclude that the use of B5 in people suffering from acne significantly reduces the acne marks.
PANTOTHENIC ACID FOR ALLERGIES
Pantothenic Acid for allergies is great. It has been shown to significantly reduce the chances and severity of allergies as well as work as a potent nasal decongestant.
Symptoms of Vitamin B5 Deficiency
If you are deficient in Pantothenic acid you may experience the following symptoms:
- Low mood
- Difficulty in sleeping
- Burning feet
- More prone to infection
- Frequent allergies
- Muscle cramps
- Skin breakouts
Pantothenic Acid Side Effects
If you take Vitamin B5 only from natural sources, you will unlikely have any side effects. However, you should not take higher doses on your own self.
There is no evidence that too much Vitamin B5 will harm you, but the U.S. The Food and Drug Administration (FDA) warns against the self-use of supplements without expert prescription.
Tips Can Helps You Cope With Side Effects
- Eat natural-rich foods for Vitamin B5 instead of taking supplements.
- Stay hydrated.
- You should take your supplement in between food.
- If you experience any unusual symptoms that don’t improve or worsen after a few days, notify your doctor.
IS PANTOTHENIC ACID GOOD FOR THE SKIN?
Yes, vitamin B5 helps and contributes positively to overall skin health, breakouts, and acne As discussed above.
WHAT ARE THE SIDE EFFECTS OF PANTOTHENIC ACID?
B5 has little or no side effects at all. If it occurs it might vary from person to person. Usually, natural food sources don’t cause any harm. Consult your doctor before starting the use of supplements.
DOES PANTOTHENIC ACID CAUSE HAIR LOSS?
If you are deficient in B5 it might contribute towards hair loss. On the other hand, B5, especially Panthenol, helps hair moisturize, grow, and increase volume.
WHAT ARE FOODS HIGH IN PANTOTHENIC ACID?
The top 3 B5 rich foods are:
- Beef liver
IS 500MG OF PANTOTHENIC ACID TOO MUCH?
Vitamin B5 is usually safe even if taken in high doses. If you are deficient you must talk to your health care expert/doctor about it.
The Bottom Line
Too much Vitamin B5 or too little Pantothenic acid can create problems for your body. Thus, you must discuss with the health expert before taking the supplement and try to take the recommended daily amount within RDI/RDA so that it would be safer.