The role of vitamins in our body is something that deserves all the limelight in order to encourage consumption. Vitamins play a crucial role in maintaining our health and therefore must be taken in an adequate amount. Every vitamin has its own benefits that often overlap with the benefits of other food components. Hence, an optimum balance is required for the efficient maintenance of body functions. Today we are going to tell you everything that there is about vitamin B5.
What is Vitamin B5?
Vitamin B5 is one out of eight vitamins of the vitamin B complex which helps in the conversion of protein, carbohydrates, and fats into energy in addition to many other functions. It was discovered by Dr. R. J Williams back in 1933 and it gained the status of a vitamin soon after.
The other names for vitamin B5 are “pantothenic acid” and “pantothenate” while commercially it is available by the name D pantothenic acid. The name has originated from the Greek word “pantou” which literally means “everywhere”. The name is apt as this vitamin is widely distributed in food sources as well as in our body for performing various functions.
Apart from food sources and supplements, vitamin B5 can also be produced by gut bacteria. In human living cells, it exists in the form of coenzyme A that plays a vital role in several body functions.
It’s time to tell you about food sources that offer a bounty of vitamin B5.
Food sources of Vitamin B5
We have been blessed by Mother Nature with such fruits and vegetables that contain a little bit of almost all the necessary food components from minerals to vitamins. Vitamin B5 is obtained from both animals and plants. Here is a list of food sources that provide us with vitamin B5, have a look:
- Whole grain cereals
- Mushrooms
- Eggs
- Dairy Products
- Poultry
- Avocados
- Lentils
- Broccoli
- Cabbage
- Potatoes
- Beans
- Peas
Recommended daily allowances of vitamin b5
Vitamin B5 has been recommended by food experts in different amounts according to gender and age groups. Choose your recommended amount from the information below:
| Infants 6 months and younger | 1.7 mg |
| Infants 7 to 12 months | 1.8 mg |
| Children 1-3 years | 2 mg |
| Children 4-8 years | 3 mg |
| Children 9-13 years | 4 mg |
| 14 years or older | 5 mg |
| Pregnant or breast-feeding women | 7 mg |
Deficiency symptoms
The deficiency of vitamin B5 is very rare as this vitamin is present in many food options. It may occur as a result of malnourishment or some disease that hinders the absorption of vitamins. The symptoms of vitamin B5 deficiency looks like this:
- Irritability
- Headache
- Fatigue
- Digestive problems
- Impaired muscle coordination
Benefits of vitamin b5
Apart from generating energy from proteins, fats, and carbohydrates, vitamin B5 provides us with several other benefits. We have listed them down here to enlighten you:
1. Healthier Skin
Vitamin B5 provides us with glowing and healthier-looking skin. It speeds up the healing process of skin wounds. When applied to the skin in the form of a beauty product, it deeply moisturizes the skin. A study was carried out which showed that intake of vitamin B5 supplements reduces the acne on the skin and acne blemishes. Another study was carried out which showed a reduction in total lesion count after an intake of vitamin B5 supplement for twelve weeks.
2. Improved Digestion
Vitamin B5 helps in improving digestion as it promotes the absorption and use of other vitamins like vitamin B2 which in turn helps in reducing stress. Studies have shown that vitamin B5 also helps in providing relief of constipation. An adequate supply of vitamin B5 prevents certain diseases related to the digestive system especially celiac disease.
3. Cholesterol-Lowering Effect
People having high cholesterol must keep an adequate intake of vitamin B5 in their diets. Studies have concluded that vitamin B5 lowers cholesterol and triglycerides in the blood. A study was carried out that involved 216 patients with mild dyslipidemia who were given Vitamin B5 supplements for 8 weeks and were counseled on a cholesterol-lowering diet. Results showed a 33% decrease in triglycerides. In addition to triglycerides, there was a drop in the levels of cholesterol and HDL.
4. Immunity Booster
Vitamin B5 acts as an immunity booster and prevents us from a number of diseases. Some of these are listed below:
- Asthma
- Burning feet syndrome
- Baldness
- Carpal Tunnel Syndrome
- Celiac disease
- Chronic Fatigue Syndrome
- Conjunctivitis
- Colitis
- Depression
- Obesity
- Osteoarthritis
- Parkinson’s disease
- Yeast infections
5. Healthier Hair
Vitamin B5 is believed to boost hair health. Vitamin B5 adds a dash of volume and sheen to the product which is the reason it is a part of several hair products. Moreover, It reduces damage done to the hair as a result of chemicals and styling. A study was carried out which showed that applying hair products containing panthenol will stop hair thinning. If you are having hair problems, start taking vitamin B5 today and get healthier hair.
Side effects of vitamin b5
An overdose of vitamin B5 could cause certain side effects apart from benefitting the health. Here, have a look at what these side effects could be:
- Diarrhea
- Increased risk of bleeding
- Imbalance of other vitamins
- Drug interactions
- People taking blood thinners must consult their doctor before starting on vitamin B5 supplements as it may lead to excessive bleeding and ultimately death.
- Pregnant and lactating mothers must consult their doctor before consuming.
Final verdict
Now you know everything that you need to know about vitamin B5. It’s now time to start making some dietary changes and adding vitamin B5 rich foods to your diet. Since there is a threat of certain side effects with the overdose, consult your doctor before starting!
