Vitamin B5: Definition, Benefits, Food Sources

Vitamin B5 is a type of water-soluble vitamin and part of the vitamin B complex.

These types of nutrients encourage the body to produce energy by breaking down fats and carbohydrates. Vitamin B5 is also good for healthy skin, hair, eyes and liver.

Read: Vitamin B3 To Treat Alzheimer's

Humans need B5 to manage and metabolize (nutrients processed in the body) fat, protein, and coenzyme A. 

Vitamin B5 has the term pantothenate or pantothenate. Pantothenic acid is found in almost all types of food. 

Why do we need vitamin B5?

Vitamin B5 has many important functions for the body, including:

1. Converting food into glucose
2. Processing cholesterol
3. Forming sex drive and stress-related hormones
4. Designing red blood cells

Like all B vitamins, pantothenic acid helps the body break down fats, carbohydrates, and proteins so that the body can use it for energy and rebuild tissues, muscles, and organs.

Coenzyme A

Vitamin B5 plays a role in the processing of coenzyme A. Coenzyme A is involved in the processing of fatty acids and is important for converting food into fatty acids and cholesterol.

Coenzyme A is also needed for the manufacture of sphingosine, a fat-like molecule that helps convey chemical messages in the body's cells.

The liver also requires Coenzyme A for the safe metabolism of some drugs and toxins.

Benefits of Vitamin B5 for the Body

Vitamin B5 Good for the Digestive System

Vitamin B5 helps maintain a healthy digestive system and helps the body maximize other vitamins, especially vitamin B2. Vitamin B2 alone can help manage stress.

Skin care

A number of studies say that vitamin B5 is able to moisturize the skin and encourage the healing process of wounds on the skin. 

One study showed that vitamin B5 helped reduce facial acne and reduce the number of acne-related blemishes when taken as a dietary supplement. 

Lowers Cholesterol and Triglycerides

A number of studies indicate that consumption of vitamin B5 promotes healing of cholesterol and fat or blood triglyceride levels. Patients with this disease should consume B5 under the guidance of a doctor. 

Arthritis

Studies show that people with rheumatoid arthritis have lower levels of vitamin B5. However, further studies need to be done to prove the results of this study. 

Deficiency Vitamin B5

Vitamin B5 deficiency is rare in humans, because pantothenic acid can be found in almost all types of food. 

A healthy and varied diet is sufficient.

Clinical trials have shown, however, that Vitamin B5 deficiency can cause:

1. fatigue
2. depression
3. irritability
4. sleep disturbances
5. stomach pain
6. nausea
7. vomiting
8. numbness
9. muscle cramps
10. hypoglycemia
11. burning legs
12. upper respiratory tract infections

Recommended Daily Intake:

Experts recommend the following daily intake of vitamin B5

1. Infants 0-6 months – 1.7 milligrams (mg) a day
2. Children 7-12 months – 1.8 miligrams per day
3. toddlers 1-3 years – 2 mg per day
4. Children 4-8 years – 3 milligrams per day
5. Children -children 9-13 years – 4 milligrams per day
6. Women & Men over 14 years – 5 mg per day
7. Pregnant women – 6 mg per day
8. Lactating women – 7 mg per day

Vitamin B5 is water soluble and excreted in sweat and urine. The body doesn't store it, so we need this nutrient intake every day. 

Food Sources of Vitamin B5

Vitamin B5 is found in animal and plant products.

1. Meat: Pork, chicken, duck, turkey, beef, and especially animal organs such as liver and kidneys.
2. Fish: Salmon, lobster and clams.
3. Grains: Whole grain breads and cereals.
4. Dairy products: yogurt, dairy products, egg yolks, milk
5. Nuts: Soy, poking beans, lentils.
6. Vegetables: avocado, sweet potato, cabbage, kale, tomatoes, broccoli, and corn. 
7. Peanuts,royal jelly, Sunflower seeds, wheat germ, and oatmeal are foods that contain pantothenic acid.

Side effects and interactions

For people taking the recommended daily dose, or slightly more, the use of supplements may remain safe. However, anyone taking supplements should be within reach of a specialist.

High enough doses, such as 10 to 20 grams (gm) per day, can cause diarrhea and increase the risk of bleeding. If the intake of vitamin B5 is accompanied by supplements, it can encourage an imbalance of other B vitamins. 

It is recommended to take vitamin B complex, after eating and drinking water. 

If you are taking blood-thinning medications, such as warfarin (Coumadin) or aspirin, caution should be exercised when taking vitamin B5 supplements, as B5 can increase the risk of bleeding.

Women should not take more than 6 mg a day while pregnant, and 7 mg while breastfeeding, because it may not be safe.