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
|Food||Servings||Content of vitamin B5|
|Dried shiitake mushrooms||10 mushrooms (36 g)||8 mg|
|Liver of lamb, turkey, beef, chicken, veal or pork, cooked||100 g||4-8 mg|
|Offal of cooked poultry||100 g||3 mg|
|Breakfast cereals, 100% bran (All Bran type)||30 g||3 mg|
|Braised pork kidneys||100 g||3 mg|
|Cooked shiitake mushrooms||125 ml (4 mushrooms)||3 mg|
|Turkey, chicken, pork or veal hearts, stewed||100 g||2-3 mg|
|Sunflower seeds roasted or roasted dry or in oil||1/4 cup||2 mg|
|Sunflower seed butter||30 ml (2 tablespoons)||2 mg|
|Kidneys of beef or lamb, braised||100 g||2 mg|
|Baked salmon||100 g||2 mg|
|Domestic Goose or Canada Goose (Bustard), Flesh Only, Roasted||100 g||2 mg|
|Boiled mushrooms||1/2 cup||2 mg|
|Atlantic cod, dehydrated and salted||100 g||2 mg|
|Braised veal shoulder||100 g||2 mg|
|Egg cooked hard||1 egg||1 mg|
|Turkey, brown meat||100 g||1 mg|
|Black or red caviar, granular||30 g||1 mg|
|Blue cheese||50 g||1 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 months||1.7 mg|
|Babies 7-12 months||1.8 mg|
|Babies 1-3 years old||2 mg|
|Children 4-8 years old||3 mg|
|Boys 9-13 years old||4 mg|
|Girls 9-13 years old||4 mg|
|Boys 14-18 years old||5 mg|
|Girls 14-18 years old||5 mg|
|Men 19-50 years old||5 mg|
|Women 19-50 years old||5 mg|
|Men 50 and over||5 mg|
|Women 50 and over||5 mg|
|Pregnant women||6 mg|
|Nursing women||7 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.
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.
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.
Also read: What vitamins should I take to gain weight?