Vitamin B5 (Pantothenic acid).
Vitamin B5 or pantothenic acid is an essential water-soluble vitamin and  it has been classified as a member of the B complex vitamins. It participates in the chemical structure of the coenzyme A and contributes to the release of energy by the metabolism of protein, and carbohydrates. Vitamin B5 is a fundamental factor for the metabolism of fats as well. In cases of low levels of pantothenic acid, the amounts of processed lipids through the sebaceous glands increase and more skin oil is produced, increasing the risk for development of acne. Panthenol, a precursor of pantothenic acid is often used in cosmetic and hair enhancement products or skin care preparations.
Vitamin B5 in coordination with other vitamins helps in synthesis of sex hormones, steroids, cortisol, phospholipids, hemoglobin, porphyrin and neurotransmitters, such as acetylcholine.
Pantothenic acid is responsible for healthy growth, fertility, proper function of the nervous system and control of blood cholesterol level.
Studies have shown that vitamin B5 can help in relief from stress and maintenance of skin health. There is evidence that pantothenic acid can promote healing ability, delay skin aging, ease allergic reactions and prevent or treat acne.
Sources of vitamin B5 (pantothenic acid).
Vitamin B5 is contained in mushrooms, whole grain cereals, soybeans, nuts, lentils, legumes, eggs, yogurt, milk, beef, pork, poultry, liver, kidney, fish, shellfish, brewer's yeast, royal jelly, avocados, vegetables and sweet potatoes.
Although pantothenic acid is found in abundance in a wide range of foods, moderate supplementation may be needed, since the vitamin can easily be destroyed as soon as the food is cooked, refined, processed, canned or frozen. The same thing happens after vitamin B5 comes in contact with alkali, such as baking soda or acid, like lemon juice or vinegar. The loss of pantothenic acid can be well over 70% of the original amount.
Although everyone needs adequate amounts of pantothenic acid, females, who use contraceptives and in general, individuals, who have a stressful life or are susceptible to allergies, may need vitamin B5 food supplements. Moreover, people, whose diet includes plenty of processed, refined, canned or frozen food and people, who have the habit to consume alcohol on a daily basis, are prone to pantothenic acid deficiency. Thus, supplementation is recommended in such cases, as well. If you need vitamin B5 supplements, you can find them online by clicking the  button. Multivitamin B preparations are a good option, providing they contain at least 80mg of pantothenic acid per tablet.
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Vitamin B5 (pantothenic acid) deficiency and toxicity.
Although pantothenic acid deficiency is not common, it can occur under certain circumstances, as it has been mentioned above. Symptoms may include headache, fatigue, insomnia, unstable heart rate, palpitations, gastrointestinal problems, muscle cramps and paresthesia or hypesthesia in the limbs. The condition may help in development of allergy problems, infections, rheumatoid arthritis, Addison's disease and depression.
Excessive amounts of pantothenic acid do not seem to be toxic, since vitamin B5 is water-soluble and can be easily excreted in the urine. However, after daily dosages of 10,000mg, diarrhea may occur.
Recommendations for vitamin B5 (pantothenic acid).
The recommended dietary allowance (RDA) for adolescents and adults is 5mg/day. This dose aims to meet the minimum requirements for vitamin B5, though.
In general, for preventive purposes 100-250mg per day of pantothenic acid are considered adequate and safe. Therapeutic doses are well higher and they vary between 500 and 1,000mg/day.
Pantothenic acid interferes with the absorption of the antibiotic tetracycline. Therefore, a doctor's advice is recommended for people taking such a medication, before any use of vitamin B5 supplementation.
Supplementation of any single vitamin B for a long period of time may lead to significantly imbalanced state of other members of the complex. Thus, a full range of additional supplementation for vitamin B complex is recommended. |
