vitamins

Vitamin B5 or Pantothenic Acid: all about this vitamin

Vitamin B5 is found in all foods, in varying amounts. This vital vitamin is involved in many metabolic reactions and physiological processes. Even though a deficiency in this vitamin is extremely rare, it is necessary to ensure enough of it via a varied and balanced diet.

Characteristics of vitamin B5:

  • Accelerates scarring and growth of skin, nails and hair
  • Positive action on hypercholesterolemia and lipid disorders
  • It is found in all foods and especially in organ meats, mushrooms and seeds
  • As a dietary supplement, it can accelerate hair growth, fight against skin disorders and blood lipid levels too high
  • Deficiency and excess vitamin B5 are very rare

Why consume foods rich in vitamin B5?

Vitamin B5: benefits and properties

Vitamin B5, skin and hair

Vitamin B5 is involved in tissue repair and growth processes. It is renowned for its regenerating and restorative properties for skin appendages (skin, fingernail, hair). It also plays an important role in the process of healing the skin when it is damaged.

Intervenes in metabolisms

Pantothenic acid plays an important role in the body and especially in the metabolism of carbohydrates, lipids and proteins. It is also part of the composition of coenzyme A, itself involved in many physiological processes.

Synthesis of Steroids and Hormones

In the body, B5 also allows the synthesis of steroids and hormones: cortisol, adrenaline, etc. Steroids are a large family of lipids represented by cholesterol and bile salts.

Foods rich in vitamin B5

FoodServingsContent of vitamin B5
Dried shiitake mushrooms10 mushrooms (36 g)8 mg
Liver of lamb, turkey, beef, chicken, veal or pork, cooked100 g4-8 mg
Offal of cooked poultry100 g3 mg
Breakfast cereals, 100% bran (All Bran type)30 g3 mg
Braised pork kidneys100 g3 mg
Cooked shiitake mushrooms125 ml (4 mushrooms)3 mg
Turkey, chicken, pork or veal hearts, stewed100 g2-3 mg
Sunflower seeds roasted or roasted dry or in oil1/4 cup2 mg
Sunflower seed butter30 ml (2 tablespoons)2 mg
Kidneys of beef or lamb, braised100 g2 mg
Baked salmon100 g2 mg
Domestic Goose or Canada Goose (Bustard), Flesh Only, Roasted100 g2 mg
Boiled mushrooms1/2 cup2 mg
Atlantic cod, dehydrated and salted100 g2 mg
Braised veal shoulder100 g2 mg
Egg cooked hard1 egg1 mg
Turkey, brown meat100 g1 mg
Black or red caviar, granular30 g1 mg
Blue cheese50 g1 mg

How to use vitamin B5 well?

Use of vitamin B5

Vitamin B5 requirements

The body’s vitamin B5 needs evolve throughout life. Here are the current recommendations for this vitamin:

Sufficient intake (AS)
Babies 0-6 months1.7 mg
Babies 7-12 months1.8 mg
Babies 1-3 years old2 mg
Children 4-8 years old3 mg
Boys 9-13 years old4 mg
Girls 9-13 years old4 mg
Boys 14-18 years old5 mg
Girls 14-18 years old5 mg
Men 19-50 years old5 mg
Women 19-50 years old5 mg
Men 50 and over5 mg
Women 50 and over5 mg
Pregnant women6 mg
Nursing women7 mg

Benefit of vitamin B5 in food supplements

Pantothenic acid is readily available in the form of dietary supplements. Vitamin B5 is often used to regulate acne problems and other skin disorders such as scarring or irritation. In cosmetics, it may be indicated to promote the growth of nails and hair. Finally, some use it to lower blood cholesterol levels. It is recommended to take between 300 and 1000 mg of vitamin B5 per day, the dosage may vary depending on the context. In any case, seek the advice of a doctor before taking a dietary supplement.

Undesirable effects of vitamin B5

Vitamin B5 deficiency

Vitamin B5 deficiency is extremely rare because it is found in most foods. Some experimental studies, however, point out that pantothenic acid deficiency can lead to muscle fatigue, burning of the feet and hands (“burnt foot” syndrome), intense fatigue and nausea.

Excess vitamin B5

There is no scientific evidence of risk in case of excessive consumption of vitamin B5. There is no limit or dangerous dose.

Vitamin B5 and other vitamins of group B

To play its role well, vitamin B5 requires the presence of all other vitamins of group B in optimal quantity. A deficiency in one of the B vitamins can cause dysfunction on many levels. In addition, the use of alcohol or oral contraceptives may decrease the absorption of pantothenic acid and increase the need.

Chemical Properties

The crude formula of vitamin B5 is C9H17NO5, its molar mass is 219.235 g / mol. It is a water-soluble vitamin belonging to group B. It is composed of pantoic acid and alanine, linked by an amine function.

This vitamin is essential for the body since it is a precursor of coenzyme A and is involved in many metabolic reactions.

Nutrient History

The term pantothenic acid comes from the Greek “pantothen” which means everywhere. Indeed, it is found in all foods and in different proportions.

Vitamin B5 is the subject of numerous scientific studies highlighting new therapeutic virtues of the future. While previously used to treat dyslipidemia and skin conditions, it could now play an important role in the fight against obesity. To find out, however, it will be necessary to wait for the results of studies in progress.