7 Health Benefits of Vitamin B5(Pantothenic acid), Food Sources, Deficiency and Precautions

 

Pantothenic acid, or vitamin B5, is an essential component for blood cell production and aids in the process of converting food into energy. Vitamin B5 is used by people to treat various medical disorders and skin irritations.

One of the eight B vitamins is vitamin B5. Every B vitamin aids in the process of converting the lipids, proteins, and carbs you ingest into energy. The benefits include supporting liver, eyes, hair, and skin health.

Pantothenic acid is necessary for your body to synthesize cholesterol. Pantethine, a pantothenic acid derivative, is being researched to see if it can assist in reducing the body's cholesterol levels.

B5 is necessary for the synthesis and metabolism of proteins, lipids, and coenzyme A in humans.

B5 is one of the less well-known vitamins, presumably because there aren't many cases of deficiency.

Pantothenate, or pantothenic acid, is another name for vitamin B5. From the Greek word "pantos," which means everywhere, we get the word pantothenic. Pantothenic acid is present in trace amounts in almost every meal.

  

Also Read:  11 Health Benefits of Vitamin B complex, Dosage, Food Sources and Side Effects

Vitamin B5 Food Sources:

Eating wholesome, balanced food regularly is the finest method to make sure you're obtaining adequate vitamin B5.

It's simple to include vitamin B5 in a healthy diet. The majority of vegetables contain it, including:

• Broccoli
• Whole grains White
• Sweet potatoes
•  Broccoli members of the cabbage family

Other places to find B5 are:

• Meats
•  Beans
•  Peas
• Lentils
• Mushrooms
• Chicken
•  Eggs
•  Dairy products

Health Benefits:

Among the eight B vitamins is vitamin B5. It also contributes significantly to many bodily functions, just like other B vitamins.

B vitamins function as coenzymes, which means they either help your body produce the enzymes it needs or activate the enzymes that are already there so they can go about doing their jobs." A portion of those enzymes aids in food digestion and the transformation of food into energy that is utilized by our cells. Others are employed in processes including the production of healthy red blood cells, DNA replication, or the defense against DNA damage.

1-Promotes Heart Health:

Pantothenic acid is necessary for your body to synthesize cholesterol. Pantothenic acid derivative pantethine has been examined for its potential to improve heart health, particularly by keeping cholesterol levels within normal ranges.

It appears to assist in guarding against dangerous plaque accumulation in the arteries, which may cause a heart attack or stroke.

The high serum concentration of LDL cholesterol is a key risk factor for coronary heart disease, and multiple studies have shown that vitamin B5 may help reduce “bad” LDL cholesterol and triglyceride levels in the blood of persons with excessive blood fats. It also aids in increasing "good" HDL cholesterol.

2-Promotes Immune Function:

The immune system uses pantothenic acid to help make antibodies that protect us from possible dangers. These can include defense against pathogens, viruses, parasites, the common cold or flu, and toxins, in addition to environmental and allergic reactions.

Higher pantothenic acid consumption has been demonstrated in studies to limit the growth of hazardous bacteria and to reduce the proliferation of several harmful parasites. For instance, it can lessen the risk of contracting the fatal parasite malaria.

Additionally, it might aid in regulating the body's stress response, boosting immunity and lowering the likelihood of illness and exhaustion.

3-Maintains Nerve Function Health:

Vitamin B5 is involved in the synthesis of acetylcholine, a crucial chemical that aids in nerve function. The nervous system is acetylcholine-dependent. This is the main molecule that facilitates communication between your nervous system and your organs.

Your brain and spinal cord can communicate with your immune system, heart, lungs, kidneys, spleen, liver, and more thanks to acetylcholine. Since pantothenic acid is also involved in the transmission of nerve signals to muscles, deficiencies in this nutrient may result in nerve injury and movement disability.

4-Promotes the Healing of Wounds:

What skin benefits does vitamin B5 offer? Research has shown that pantothenic acid may hasten the healing of cuts and wounds and assist in the management of skin responses resulting from radiation therapy.

It may also help lessen the symptoms of dermatitis, bug bites, and poison ivy. It is also known to postpone the emergence of premature aging signs such as wrinkles and dark spots on the skin.

Recent research data indicates that it accelerates the natural healing process through mechanisms that help regulate about the enhancement of cellular multiplication.

Though the precise process by which it accomplishes this is yet unknown, there is a strong correlation between it and stronger skin, particularly following surgery.

5-Turns Food into Energy:

Every B vitamin aids in the body's process of converting carbs into glucose, which is used as an energy source. To accomplish this, pantothenic acid synthesizes coenzyme A (CoA), an enzyme that converts carbs into glucose for energy. It is also involved in the synthesis and metabolism of proteins and lipids.

In general, B vitamins facilitate the body's utilization of the food we eat to repair our muscles, tissues, and organs. Digestive issues may indicate a severe vitamin B5 shortage due to the part it plays in nutrition extraction and digestion.

Consuming meals high in pantothenic acid regularly will help maintain your metabolism operating at peak efficiency.

6-Reduces Rheumatoid Arthritis Symptoms:

According to certain research, vitamin B5 may be able to lessen rheumatoid arthritis's excruciating symptoms. According to one study, blood levels may be lower in RA patients than in healthy individuals. The most severe symptoms of arthritis, such as stiffness, inflammation, and painful movements, appear to be linked to low levels.

It has been noted that individuals with RA may experience less pain, stiffness, and inflammation while taking large dosages of pantothenic acid. Supplementing with B vitamin complex has been linked to improved muscle strength, less joint discomfort, and fewer symptoms related to joint or muscle weariness.

There is limited preliminary data to support the idea that pantothenic acid may alleviate rheumatoid arthritis (RA) symptoms. B5 levels in the blood may be lower in RA patients than in healthy individuals, according to one study, and the worst levels were linked to the worst symptoms. Studies have demonstrated that calcium pantothenate alleviates RA symptoms, such as pain and stiffness in the morning. To validate these results, more research is required.

7-Promotes Healthy Skin and Fights Acne:

Vitamin B5 has the potential to mitigate the symptoms of early aging, such as wrinkles, dark spots, and skin discolorations. Research has also indicated that it is crucial for the growth and coloration of hair follicles and may help keep hair from becoming gray as we age.

How does acne get better with pantothenic acid? Recent research has demonstrated that those who took B5 pills had fewer breakouts of acne than those who did not take the vitamin.

According to study results, nutritional supplements based on pantothenic acid are safe, effective, well-tolerated, and lower the overall number of face lesions in healthy adults with acne.

How to Take Care of It:

Unlike other vitamins, vitamin B5 has no Recommended Dietary Allowance. The following daily doses of dietary vitamin B5 are advised by experts:

Pediatric:

From infants to six months of age: 1.7 mg

7 months to 1 year old: 1.8 mg

Children ages 1-3: 2 mg

Children aged 4 to 8: 3 mg

Children aged 9 to 13: 4 mg

Teens aged 14 to 18: 5 mg

Adult:

For those over 19: 5 mg

pregnant mothers: 6 mg

Women who are nursing: 7 mg

A medical professional may suggest higher dosages for the treatment of particular ailments.

Deficiency:

Because pantothenic acid is present in almost all meals, vitamin B5 deficiency is quite uncommon in humans. A person should be able to get enough from a balanced, healthy diet. As a result, unlike vitamin B12 levels, vitamin B5 levels are not frequently checked for.

Vitamin B5 deficiency can result in:

• Tiredness 
•  Apathy
• Anger
• Problems of sleep
• Pain in the stomach
• Nausea
• Vomiting 
• Cramping in the muscles
• Low blood sugar
• Hands or feet that burn (paresthesia)
• Agitation malaise

When pantothenic acid was administered to mice, a vitamin B5 shortage resulted in skin irritation and fur graying, which was reversed.

On the other hand, many of these symptoms fade away when regular levels of B5 intake are resumed, according to Oregon State University.

Risks and Side Effects:

What side effects does pantothenic acid cause? When used in the recommended dosages, it is normally highly safe; but, greater doses might cause side effects like diarrhea or possibly raise the risk of bleeding.

Do not take more than the suggested six milligrams per day if you are pregnant or nursing, since this may not be safe.

Additionally, you should avoid taking dexpanthenol, a pantothenic acid derivative prescribed to individuals with gastrointestinal obstruction and hemophilia. The time it takes for the bleeding to stop could be prolonged by this medicine.

Additionally, some research indicates that pantothenic acid may intensify the effects of cholinesterase inhibitors, a class of medications used to treat Alzheimer's disease. Make sure you only take these drugs together under your doctor's supervision as taking B5 and these medications together may cause serious negative effects.

Additionally, some sources indicate that B5 may hinder the antibiotic tetracycline's ability to be absorbed and work effectively. When finishing an antibiotic prescription, B vitamins and tetracycline should be taken at different times.

Precautions:

It is advised that individuals of all ages, including children and those who are pregnant or nursing, include pantothenic acid in their diet.

When using pantothenic acid, do bear in mind the following safety measures:

Severe allergic reaction: If you have a history of allergies to pantothenic acid or any of its constituents, stay away from using it. If you're unsure, ask your pharmacist or medical professional for a comprehensive list of the ingredients.