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Last Updated : 11 January 2021 Pantothenic acid may be a lesser-known B-vitamin; nevertheless, this water-soluble vitamin is needed to keep us healthy and thriving. What is pantothenic acid?Pantothenic acid, also referred to as vitamin B5, is a water-soluble vitamin that belongs to the B-vitamins family. We can find pantothenic acid in a variety of foods. What are the functions of pantothenic acid?Pantothenic acid is involved in many bodily processes and it’s important for the normal function of our cells. Our bodies use pantothenic acid to convert nutrients into energy and to make and break down fats. How much pantothenic acid do I need per day?How much pantothenic acid you need per day changes according to your age, sex and life-stage. The dietary reference value (DRV)* for healthy adults (over the age of 18), including during pregnancy, is 5 mg of pantothenic acid per day. During lactation, needs can go up to 7 mg of pantothenic acid per day. We can get enough pantothenic acid from our diets by eating a variety of foods. Following your country's dietary guidelines on a healthy and balanced diet will help you meet your needs for pantothenic acid. * These values are based on the adequate intake (AI) estimates from the European Food Safety Authority (EFSA). They should not be interpreted as nutrient goals. To know more about DRVs in Europe click here. What foods contain pantothenic acid?We can find pantothenic acid in a variety of foods, but some of the richest sources include:
Does pantothenic interact with other nutrients?No nutrients or compounds seem to impair the absorption or the levels of pantothenic acid in our bodies, in ways that affect our health. What happens if I have too little pantothenic acid?Pantothenic deficiency is rare in developed countries since most people can get the recommended amounts of this vitamin from the diet. Usually, it’s only caused by people taking specific medications that impair the levels of this vitamin in the body or in cases of malnutrition. A deficiency in pantothenic acid can cause mood changes, sleeping problems and neurological, cardiac and gastrointestinal disturbances. What happens if I have too much pantothenic acid?It’s highly unlikely to get harmful amounts of pantothenic acid through foods alone. Even if we exceed our daily needs, our bodies remove the pantothenic acid surplus through urine.
When should I pay extra attention to my pantothenic acid intake?Pantothenic acid deficiency is not a risk for the general population since most people can get the recommended amounts for this vitamin from a varied and balanced diet. ReferencesThe B complex crew is like the superhero squad of vitamins. And though vitamin B5 (pantothenic acid) doesn’t get much hype, this little water-soluble micronutrient is still essential for good health. Together with the other B vitamins, Vitamin B5 helps your body make red blood cells and convert your next meal into much-needed energy. The good news is Vitamin B5 is present in basically *all* the foods so deficiency is super rare. But that doesn’t mean it’s not worth a review! Share on PinterestPhotographs from left to right: Yevgen Romanenko/Suzifoo/Macida/Getty Images Vitamin B5 is just one of *eight* essential B vitamins. Together, they keep you running on all cylinders. Here’s how B5 helps:
Without a healthy dose of B vitamins, you’d be struggling with daily energy, rebuilding damaged tissue, strengthening muscles, and keeping all your organs functioning. There are *at least* four important ways that B5 boosts your health. Coenzyme A processing. This is perhaps B5’s greatest achievement. Vitamin B5 helps make coenzyme A, which converts your meals into fatty acids and cholesterol (the good kind!). Coenzyme A also helps your liver filter drugs and toxins, which is pretty important for your overall health. Digestion optimization. What’s the point in popping vitamins and supplements if your body doesn’t do a good job absorbing them? One of B5’s roles is helping your body digest things — including other vitamins. In one animal study, geese that ingested vitamin B5 grew faster and were better at digesting and converting fats into energy. (Take that connection with a bucket of salt since, y’know, you’re not a goose.) Skin plumping. Several older studies suggest that B5 can moisturize your dry, irritated, or inflamed skin. TBH, we need more research to understand what it does for skin — and how much is needed — but results are promising. Cholesterol management. Preliminary research suggests that taking vitamin B5 might help reduce unhealthy cholesterol levels. Friendly reminder: Talk to your doctor before supplementing, especially if you have underlying health probs. The short answer is maybe. For acneSome B5 supplements are marketed toward folks with severe breakouts, but research is slim. The results of one 2014 study were promising: 41 folks with mild or moderate acne took vitamin B5 supplements for 8 weeks. At the end of the trial, the participants reported significantly fewer zits. That’s great news, but we need more evidence to prove that it was vitamin B5 that truly triggered the healing. For hair probsMany skin creams and hair products contain dexpanthenol, a chemical made from vitamin B5. That’s because it has a reputation for improving hair and skin texture. A single older study (way back in 2011) did find that applying panthenol, a form of vitamin B5, to your scalp could prevent hair thinning. The adequate daily intake (AI) for vitamin B5 is: If you’re pregnant aim for 6 milligrams per day, then up that to 7 milligrams per day when breastfeeding. According to the National Institutes of Health, there haven’t been any reported pantothenic acid (vitamin B5) overdoses, so there’s no universal upper limit (UL). Basically, if you eat a generally healthy diet, you should be getting enough — and not too much — of your daily B5. People take B5 supplements for many, many reasons. Some claim it helps arthritis. Others pop B5 pills for healthier skin and nails. But, there isn’t much evidence that ingesting more will solve any health issues because you’re probably already getting enough from your food! But if you suspect that you have a vitamin or mineral deficiency, definitely talk with your doc. You’re more like to be low in something like iron or zinc than B5… but it’s worth checking! Some folks *might* benefit from taking a B-complex supplement, but they’re more likely to be deficient in one of the other B vitamins. This includes: Only one known condition puts you at a high risk for B5 deficiency: Pantothenate kinase-associated neurodegeneration 2 mutation (formerly known as Hallervorden-Spatz syndrome). Again, this is really rare, but the most common side effects of a vitamin B5 deficiency include:
There’s no evidence that you can overdo vitamin B5 through food, but signs you’ve gone overboard on B5 supplements include: Vitamin B5 is one of eight B vitamins that help your body make red blood cells, convert food into energy, and more. Tons of foods contain B5, so it’s pretty unlikely that you’ll ever need to supplement this essential vitamin. If you’re feeling rundown or sick in general, talk with your doctor. Though you’re probably getting enough B5, you might be deficient in another vitamin or mineral.
Vitamin B5, also called pantothenic acid, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. All B vitamins are water-soluble, meaning that the body does not store them. In addition to playing a role in the breakdown of fats and carbohydrates for energy, vitamin B5 is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands, small glands that sit atop the kidneys. Vitamin B5 is also important in maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly B2 (also called riboflavin). It is sometimes called the "anti-stress" vitamin, but there is no concrete evidence whether it helps the body withstand stress. Your body needs pantothenic acid to synthesize cholesterol. A derivative of pantothenic acid called pantethine is being studied to see if it may help lower cholesterol levels in the body. Vitamin B5 deficiency is rare, but may include symptoms such as fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections. High Cholesterol/High Triglycerides Several small, double-blind studies suggest that pantethine may help reduce triglycerides, or fats, in the blood in people who have high cholesterol. Some of these studies show that pantethine helped lower LDL (bad) cholesterol and raise HDL (good) cholesterol. In some open studies, pantethine seems to lower levels of cholesterol and triglycerides in people with diabetes. But not all studies agree. Larger studies are needed to see whether pantethine has any real benefit. Skin Care and Wound Healing Preliminary research suggests that vitamin B5 has moisturizing effects on the skin, however, researchers aren't clear why it works. Other studies, mostly in test tubes and animals but a few on people, suggest that vitamin B5 supplements may speed wound healing, especially following surgery. This may be particularly true if vitamin B5 is combined with vitamin C. Rheumatoid Arthritis Preliminary evidence suggests that pantothenic acid might improve symptoms of rheumatoid arthritis (RA), but the evidence is weak. One study found that people with RA may have lower levels of B5 in their blood than healthy people, and the lowest levels were associated with the most severe symptoms. Other studies show that calcium pantothenate improves symptoms of RA, including morning stiffness and pain. More studies are needed to confirm these findings.
Pantothenic acid gets its name from the Greek root pantos, meaning "everywhere," because it is available in a wide variety of foods. However, the vitamin B5 in foods is lost during processing. Fresh meats, vegetables, and whole unprocessed grains have more vitamin B5 than refined, canned, and frozen food. The best sources are brewer's yeast, corn, cauliflower, kale, broccoli, tomatoes, avocado, legumes, lentils, egg yolks, beef (especially organ meats such as liver and kidney), turkey, duck, chicken, milk, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, whole-grain breads and cereals, lobster, wheat germ, and salmon.
Vitamin B5 can be found in multivitamins and B complex vitamins, or sold separately under the names pantothenic acid and calcium pantothenate. It is available in a variety of forms including tablets, softgels, and capsules.
Unlike other vitamins, vitamin B5 has no Recommended Dietary Allowance. Experts recommend the following daily intakes of dietary vitamin B5: Pediatric
Adult
Higher doses may be recommended by a health care provider for the treatment of specific conditions.
Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider. Doctors consider vitamin B5 safe at doses equal to the daily intake, and at moderately higher doses. Very high doses may cause diarrhea and may increase the risk of bleeding. Pregnant and breastfeeding women should not exceed the daily adequate intake unless directed by their doctor. Vitamin B5 should be taken with water, preferably after eating. Taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, you may want to take a B complex vitamin, which includes all the B vitamins.
If you are being treated with any of the following medications, you should not use vitamin B5 supplements without first talking to your health care provider. Antibiotics, Tetracycline -- Vitamin B5 interferes with the absorption and effectiveness of the antibiotic tetracycline. You should take B vitamins at different times from tetracycline. All vitamin B complex supplements act in this way and should be taken at different times from tetracycline. Drugs to treat Alzheimer's disease -- Vitamin B5 may increase the effects of a group of drugs called cholinesterase inhibitors, which are used to treat Alzheimer's disease. That might lead to severe side effects. You should not take these drugs with B5 unless under a doctor's supervision. Cholinesterase inhibitors include:
Since high doses of vitamin B5 can increase bleeding, you should take extra care if you take blood-thinning medications, such as warfarin (Coumadin), aspirin, and others.
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