Vitamin B5, also known as pantothenic acid, is useful for the transformation of food into energy and in the synthesis of fatty acids, thus contributing to normal energy metabolism.
Vitamin B5: What is it? What are her characteristics?
Like all B-complex vitamins, pantothenic acid is water-soluble. This means that it dissolves in water. Moreover, it is found almost everywhere in living organisms, hence its name derived from the Greek term "pantos," meaning "everywhere." Here are its three main functions:
Once in the body, vitamin B5 converts into coenzyme A. This has a direct effect on the nervous system and the adrenal glands. Hence the nickname "anti-stress vitamin." Additionally, it also contributes to the formation and regeneration of the skin and mucous membranes. Its role does not stop there, as it also directly affects lipid metabolism and plays a crucial role in various regulatory mechanisms of adrenaline, insulin, and porphyrin. It is a precursor to hemoglobin.
It should also be noted that intestinal flora can produce vitamin B5, but it is unclear if this is a significant source for the body.
What are the dietary sources of vitamin B5?
Almost all foods contain vitamin B5, but some are particularly rich in it. These include offal, eggs, poultry, meat, and certain cheeses. Also, many breakfast cereals are rich in B-group vitamins, including vitamin B5. Brewer's yeast and wheat germ can significantly enhance intake. Although some microorganisms in the intestine produce vitamin B5, this contribution is not always significant.
In terms of vitamin B5 content in mg per 100 g of food, brewer's yeast contains the highest amount at 9 mg.
- Next is cooked lamb, beef, or poultry liver, with 6.7 to 7.7 mg per 100 grams.
- In third place, veal, lamb, or pork kidneys contain 2.9 to 5.6 mg.
- Then, fortified breakfast cereals contain 2.6 to 5.1 mg.
- Next, poultry liver pâté contains 2.6 mg.
There are, of course, other foods containing vitamin B5, but their quantities are lower. For example, Chavignol goat cheese contains 2.15 mg.
Smoked trout and button mushrooms each contain 2 mg.
Wheat germ and egg each contain 1.7 mg.
Roasted duck contains 1.5 mg, while Camembert cheese contains 1.35 mg.
Finally, roasted chicken contains 1 mg.
Here is an example of 100% of the recommended intake for an adult: two eggs, 100 grams of button mushrooms (mushroom omelet), thirty grams of goat cheese (half a small goat cheese), a natural yogurt, and one hundred grams of broccoli (small plate).
What to know about vitamin B5
Vitamin B5 is highly sensitive to heat. Therefore, to preserve it as much as possible, it is necessary to cook foods for just the right amount of time to avoid reheating them multiple times. Since it is water-soluble, it escapes into cooking water. Hence the importance of steaming. Here is a list of nutritional references (recommended nutritional intake of vitamin B5 in mg per day):
- 2 mg for infants
- 2.5 mg for children aged 1 to 3 years
- 3 mg for children aged 4 to 6 years
- 3.5 mg for children aged 7 to 9 years
- 4 mg for children aged 10 to 12 years
- 4.5 mg for adolescents aged 13 to 15 years
- 4.7 mg (for women) and 5.8 mg (for men) for adolescents over sixteen years and adults
- 5 mg for pregnant women
- And finally, 7 for breastfeeding women
- Increased needs for vitamin B5 and deficiency
Increased vitamin B5 needs are necessary in the following cases: pregnancy, breastfeeding, vegan diet, diabetes, preoperative phase, alcohol consumption, and chronic stress, which is the malaise of the 21st century.
It should be noted that a dietary deficiency of vitamin B5 is technically nonexistent because pantothenic acid is omnipresent in the diet. However, refining grains, canning, freezing, and cooking can deplete much of the vitamin B5 content in foods. Thus, a poor diet consisting mainly of fast food and processed foods, as well as antibiotic use, can lead to a deficiency in pantothenic acid. A deficiency in vitamin B5 can cause various ailments. Here is a small list: insomnia, leg cramps, paresthesia of the feet and hands (tingling, burning, and numbness), fatigue, gastrointestinal problems, depression, respiratory infections, hypoglycemia, and immune deficiency.
What are the dangers of excess vitamin B5?
Scientific literature reports no side effects related to excessive intake of vitamin B5 compared to recommended nutritional intake. Thus, there is no safety limit dose. Let's detail together what vitamin B5 can do for you.
Studies on vitamin B5
Lowering cholesterol and triglycerides and addressing telogen effluvium hair loss
Several studies reach the same conclusion and prove the effectiveness of vitamin B5 derivatives in significantly reducing levels of bad cholesterol and triglycerides.
Telogen effluvium, a type of hair loss that primarily affects women, can be treated with a mixture of nutrients, including vitamin B5.
Calming irritations, promoting healing, and optimizing stress response
A recent study demonstrates the importance of pantothenic acid in skin cell renewal, in combination with other nutrients.
To optimize the stress response, a supplementation study has shown that using vitamin B5 is relevant to coping with stress. The authors of this study stated that supplementation improved various stress markers, and the positive effects persisted four months after the treatment was stopped.
Addressing viral hepatitis A and rheumatoid arthritis
A study involving 156 patients with viral hepatitis draws a positive conclusion regarding vitamin B5 supplementation: immune response is optimized.
As for the treatment of rheumatoid arthritis, various studies indicate that supplementation with pantothenic acid would be beneficial for patients with arthritis or joint rheumatism.
Treating osteoarthritis, acne, and optimizing physical performance
Regarding osteoarthritis, there is only one study from 1962 that attests to the reduction in severity of various symptoms.
Regarding acne, a 1997 study on the causes of acne stated that this condition could be caused by a deficiency in pantothenic acid and that a high intake could treat it.
Finally, concerning increased physical performance, it is unlikely that an athlete would benefit from supplementation with vitamin B5 to optimize performance, unless there is a deficiency.
