Vitamin B5: Deficiencies, Sources, Benefits, Side Effects

What is Vitamin B5?

Vitamin B5 is also called pantothenate and pantothenic acid. It is vital to a healthy life. All B complex vitamins help in the conversion of food to energy. The word ‘pantothenic’ means ‘from everywhere.’ Vitamin B5 is found in many food sources.

The Human body is provided with multiple benefits from Vitamin B5. It exists in living cells as a coenzyme. A study published by the Vitamins and Hormones journal states the coenzymes are vital to numerous chemical reactions.

Carbohydrates are turned into glucose by B vitamins. Glucose is the fuel that produces energy. Information for the University of Maryland Medical Center tells us B vitamins help the body use protein and fat. They are also important in the maintenance of:

• Liver
• Hair
• Skin
• Eyes
• Nervous system

Vitamin B5 specifically aids in:

• Creating red blood cells
• Creating sex and stress-related hormones
• Maintaining a healthy digestive tract
• Processing other vitamins
• Synthesizing cholesterol

In the 1930s, when investigators discovered Vitamin B5, they were looking for a substance for yeast growth. Along the way, researchers discovered diets lacking Vitamin B5 were subject to certain disorders in animals. They included:

• Malformed offspring
• Ulcers
• Decreased antibody production
• Degenerative nerve tissue
• Retarded growth rate

Studies

Scientists believed people probably needed Vitamin B5 also.

• In 2011, researchers from the Princeton Longevity Center in New Jersey published a study in the Nutrition Research journal that found Vitamin B5 supplements help with lowering cholesterol. Total and LDL ‘bad’ cholesterol was reduced in subjects with low-to-moderate cardiovascular risk.
• A study at Asahikawa Medical College in Japan found Vitamin B5 may be of benefit in preventing diabetes angiopathy.
• The National Academy of Science of Grodno, Belarus also found Vitamin B5 to be useful in treating diabetes.

Symptoms of Vitamin B5 Deficiency

When most people feel ill, they do not attribute the health condition to nutrient deficiencies. Quite often, the nutrients they lack are causing the unwanted symptoms. The occurrence of unwanted symptoms is very true in the lack of the essential basic vitamin, Vitamin B.

The body cannot stockpile Vitamin B, which is a water-soluble vitamin. Vitamin B5 is a composition of eight, chemically different, Vitamin B sub-types. It assists the body in the production of adrenal hormones that help the system handle stress.

Impulses are transmitted between the cells within the nervous system. Vitamin B5 is needed for fatty acid and cholesterol synthesis and other chemical processes needed for proper internal function.

People who are starving or involved in a study as a volunteer are nearly the only people to exhibit signs of Vitamin B5 deficiency. A shortage of the crucial component mimics other B vitamin deficiency symptoms.

For that reason, it is a safe and good idea to take a full spectrum of B vitamins simultaneously. Vitamin B5 contains B2, B6, B12, and more. Overdosing on B vitamins is difficult. The body flushes any unnecessary amount via urine. Consuming a capsule or two of 50 mg B-50 complex is unlikely to cause any problems.

The nervous system can be greatly affected by a Vitamin B5 deficiency.

• Painful and burning feet is a sign of Vitamin B5 deficiency.
• Lethargy and irritability, accompanied by insomnia are other signs.
• Similar, neurological in origin, effects include headaches, muscle cramps, and numbness. Nausea is often a related symptom of these signs.
• Skin conditions exist when a body is Vitamin B5 deficient. Signs may vary but may include, changes in hair texture, skin lesions, and oily skin.

Dr. Lit-Hung Leung conducted a study in 1955 that involved 45 Asian males and 55 females. After topical and oral consumption of 10 to 20 grams of Vitamin B5, over a span of one to four weeks, there was a significant reduction in pore size and acne elimination.

Top 10 Vitamin B5 Food Sources

Vitamin B5 is an essential vitamin that should be acquired from food. It is necessary for completion of nearly all biochemical reactions in the body. Vitamin B5 is plentiful in various meats, whole grains, vegetables, and nuts. Below are the top ten Vitamin B5 foods with respect to nutrient density.

1. Rice Bran

There is a long list of nutrients, including Vitamin B5 in rice bran. A non-chemical technology has made the stabilization and broad distribution of the nutrient dense food possible. All the nutrients in rice bran help to rebuild and maintain good health. It contains 74 percent of the RDA.

2. Liver

All poultry and meats contain Vitamin B5. Levels are especially high in animal livers and dark meats. One slice of beef liver delivers 50 percent of the RDA of Vitamin B5.

3. Shiitake Mushrooms

Vitamin B5 appears generously in mushrooms. A 100-gram serving yields ten to 15 percent of the RDA of Vitamin B5. Shiitake mushrooms are the superstar of the group. They provide 37 percent of the RDA for every 100 grams.

4. Avocados

Not only are avocados a good source of Vitamin B5; they help fight infection and disease. Avocados have VitaminC and Vitamin E. They are low in sugar and contain fiber. One avocado has 28 percent of the RDA of Vitamin B5.

5. Cold Water Fish

Valued for proteins, Omega-3 fatty acid, and a variety of essential nutrients, such as Vitamin B5, cold water fish is part of a healthy diet. Atlantic salmon has 20 percent of the RDA in a 100-gram serving.

6. Baker’s Yeast

Many are surprised by the nutritional value hidden in a tablespoon of Baker’s yeast. It has high concentrations of thiamin, niacin, and folate. Baker’s yeast has 14 percent of the RDA of Vitamin B5.

7. Baked Sweet Potato

Vitamin B5 is just the tip of the iceberg with sweet potatoes. They are rich in vitamins and minerals. A sweet potato has ten percent of the RDA.

8. Sunflower Seeds

There is a high Vitamin B5 concentration in sunflower seeds. A tablespoon contains six percent of the RDA.

9. Egg Yolks

Egg yolk has a reputation for increasing cholesterol. However, recent studies have shown that one whole egg per day will not cause a cholesterol increase. The yolks contain choline and Vitamin B5. One large egg yolk contributes five percent of the RDA.

10. Caviar

This food item is listed last because most people do not add caviar to a grocery list often. Regarding Vitamin B5, it is one of the best providers. A half cup of fish eggs delivers 50 percent of the RDA.

Top 7 Benefits of Vitamin B5

A Vitamin B5 deficiency can lead to health problems that include:

• Depression
• Increased infection risk
• Acne
• Hair loss and graying
• Fatigue

A healthy diet obtains proper amounts of Vitamin B5 so that health conditions and function of the organs remains good. It could be said that Vitamin B5 affects every aspect of health maintenance. Seven important benefits are:

1. Production and Release of Energy from Fat

The function of Vitamin B5, along with coenzyme A, converts what is eaten into energy, especially the conversion of fat to energy. A dose of 10 mg daily is recommended.

2. Acceleration of Wound Healing

Vitamin B5 is a basic ingredient in topical medication such as alcohol. Applied to an injured area, cell migration is triggered to increase GSH, which is an antioxidant that promotes healing.

3. Lowers Triglycerides and Cholesterol Levels

Vitamin B5 serves to reduce levels of these two substances.

4. Help Hair Grow

Vitamin B5 prevents premature gray hair. It also stimulates hair growth to prevent hair loss.

5. Acne Elimination

Vitamin B5 is also able to remove scars caused by acne. Many cosmetics and natural herbal spa treatments use Vitamin B5. Food that contains Vitamin B5 is also beneficial in treating acne.

6. Curing Eye Infections

Vitamin B complex is used to optimize Vitamin A in blood flowing to the eye. Vitamin B5 is needed for biochemical synthesis processes that the body needs.

7. Healthy Skin

Honey contains the Vitamin B complex, and therefore, Vitamin B5. Recent research conducted on honey-containing soaps showed that they could be used to maintain healthy skin.

People take Vitamin B5 for:

• Cystitis
• Convulsions
• Conjunctivitis
• Colitis
• Celiac disease
• Respiratory disorders
• Carpal tunnel syndrome
• Heart failure
• Yeast infections
• Burning feet syndrome
• Autism
• Attention deficit-hyperactivity
• Asthma
• Baldness
• Allergies
• Alcoholism
• Acne
• Dietary deficiencies

It is taken by mouth for:

• Obesity
• Neuralgia
• Muscle cramps in the legs associated with alcoholism and pregnancy
• Muscular dystrophy
• Multiple sclerosis
• Low blood pressure
• Headache
• Gray hair
• Tongue infections
• Improving athletic performance
• Enhancing immune function
• Diabetic nerve pain
• Dandruff
• Depression

Vitamin B5 is also used orally for:

• Wound healing
• Dizziness
• Streptomycin neurotoxicity
• Salicylate toxicity
• Chronic fatigue syndrome
• Stimulating adrenal glands
• Skin disorders
• Shingles
• Retarded growth
• Reducing susceptibility to colds and infections
• Reducing adverse effect of thyroid therapy in hypothyroidism
• Protection against physical and mental stress and anxiety
• Enlarged prostate
• PMS
• Parkinson’s disease
• Rheumatoid arthritis
• Osteoporosis

Vitamin B5 is used to make dexpanthenol, which is applied to the skin to:

• Prevent and treat skin reactions to radiation therapy
• Diaper rash
• Poison ivy
• Bites
• Insect stings
• Promote healing for skin conditions such as mild eczema
• Itching

Risks and Side Effects of Vitamin B5

Too much Vitamin B5 has the potential of causing diarrhea and increasing bleeding risks. The risks of side effects are usually limited to those who take Vitamin B5 supplements, not those who get it from natural food sources.

Some concerns have been expressed when Vitamin B5 is taken with certain medications. It may reduce the effectiveness and absorption of the antibiotic, tetracycline. Some Alzheimer’s disease medications are thought to react negatively with Vitamin B5.

Disclaimer

Due to potential interaction, taking dietary supplements with medication should only be done after talking with an experienced healthcare provider. The information presented here is not intended as advice in a medical emergency or the diagnosis or treatment of medical conditions. This article is solely for informational purposes. Publication of the article does not constitute medical practice. The information does not take the place of advice rendered by a physician or other healthcare provider.

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