Vitamin B5, also called pantothenic acid, belongs to the group of twelve B vitamins in total. It represents a major component of coenzyme A (CoA), which is involved in numerous basic metabolic processes in the body. The name of the B vitamin is derived from the Greek word “pantothen”, which means “(from) everywhere” and can be understood in two ways: Pantothenic acid is present in all animal and plant foods and is needed almost everywhere in the body.
This is what vitamin B5 is important for
As a component of coenzyme A, vitamin B5 is involved in the breakdown and build-up of fats, carbohydrates and proteins and thus in the release of energy from food. It also plays an important role in the synthesis of cholesterol, which in turn is required for the formation of steroid hormones, such as sex hormones, anti-stress hormones or vitamin D. In addition, vitamin B5 contributes to the production of various neurotransmitters and hemoglobin, so it indirectly enables the transmission of stimuli in the brain and the transport of oxygen in the blood.
Vitamin B5 in food
An adult’s daily requirement of vitamin B5 is five to six milligrams and can normally be met through a balanced diet. Animal offal and whole grain products are particularly rich in vitamin B5. Herring, avocado, eggs and nuts are also important sources of vitamin B5. The daily requirement is met, for example, by eating one of the following foods:
- 100 grams of calf or beef liver.
- 500 grams chicken
- Four chicken eggs
- 550 grams of oatmeal
- 400 grams of lentils (dry weight)
- Three avocados
- 500 grams broccoli
During preparation, it is important to note that vitamin B5 is water soluble and sensitive to heat. This can cause losses of up to 30 percent during cooking.
Vitamin B5 deficiency
Vitamin B5 deficiency is very rare due to the diverse distribution of the B vitamin. If anything, it often occurs in combination with an undersupply of other B-group vitamins. However, there are risk groups, for example alcoholics, diabetics, dialysis patients and intestinal patients, in whom there is a higher tendency to be undersupplied. A severe deficiency is often accompanied by symptoms such as headaches, fatigue, insomnia, digestive disorders, and numbness and tingling in the hands and feet. The so-called “burning feet syndrome” can be the consequence of an undersupply of vitamin B5 over several months. The symptoms range from an initial tingling and numbness in the toes to a burning and stinging sensation in the feet. The syndrome became known during World War II among prisoners of war in Burma and Japan who suffered from vitamin B5 deficiency. Administration of vitamin B5 cured the syndrome.
No upper limit for vitamin B5
An upper limit for intake has not been established because no toxicity to humans has been demonstrated. Even with the intake of larger amounts of vitamin B5, no side effects have been observed to date. Very high doses of ten grams or more per day may cause digestive disturbances and, in the worst case, diarrhea.
Treating acne with vitamin B5
Vitamin B5 can be used therapeutically. In particular, it is used to combat acne (akne vulgaris) and to support wound healing. Rightly, this B vitamin is also called the “queen of skin vitamins“. High-dose vitamin B5 represents a possibility for the treatment of acne. It curbs the skin‘s sebum production by indirectly regulating certain hormones and fatty acids. Consequently, it can curb pimple formation and refine pore size. Proponents of this type of treatment recommend systematically increasing the dose to be taken.
Promote wound healing
In addition, numerous studies have shown that vitamin B5 improves the skin‘s ability to regenerate and is an effective wound-healing promoter. The B vitamin supports cell proliferation and consequently leads to increased formation of new skin layers. For example, it can help with abrasions or burns and is even used to improve wound healing in diabetic inflammations such as an “open leg” or weeping wounds. Many wound and healing ointments contain the active ingredient panthenol or dexpanthenol, which is converted to vitamin B5 in the body.
What else vitamin B5 can do
In addition, vitamin B5 is also said to have positive effects on weight management. An increased dose of this vitamin namely promotes the formation of coenzyme A, which stimulates fat metabolism. It can therefore be used in a supportive manner as part of a diet. The effectiveness of vitamin B5 as a conditioning agent in hair shampoos is controversial. The cosmetics industry promises that it will give the hair long-lasting moisture and shine and protect it from damage. Critics point out, however, that this effect has not yet been clearly proven. However, there is evidence that pantothenic acid can promote hair growth and slow hair loss.
