Vitamin B5
Pantothenic acid or vitamin B5, combines pantoic acid and β-alanine. Its name is derived from the Greek pantos, meaning “from everywhere” since small quantities of pantothenic acid can be found in nearly every food.
Pantothenic acid is a water-soluble B-group vitamin that acts as a precursor of coenzyme A and synthesizes coenzyme A in the human body. Coenzyme A involves several biochemical reactions, such as protein activation and fatty acid synthesis, especially in energy metabolism. The name pantothenic acid stems from all life forms needing it; it is vital for human life (pan stands for everywhere). Many animal and plant food sources contain pantothenic acid; therefore, vitamin B5 deficiency is rare.
Vitamin B5 is necessary for converting food (carbohydrates, amino acids, fatty acids) into usable energy, and for proper functioning of the nervous system and the liver. Pantothenic acid also plays a crucial role in producing red blood cells and sex and stress-related hormones in the adrenal glands. In other words, it helps regulate our hormones. Additionally, vitamin B5 stimulates the skin’s healing processes and prevents it from losing moisture, thus keeping it soft, smooth, healthy and quenched.
Recommendations for too-low vitamin B5 levels
A lack of vitamin B5 can throw the body off balance and have significant physical and mental side effects. Low levels of vitamin B5 can cause numbness, headache, extreme tiredness, irritability, restlessness and sleeping problems. It has also been associated with increased stomach pain, heartburn, diarrhea, nausea, vomiting, loss of appetite and depression. In extreme cases, vitamin B5 deficiency can cause pellagra, a disease that results in diarrhea, dermatitis and dementia.
Some doctors and nutritionists use pantothenic acid in functional medicine to support normal stress response and promote recovery from long-term fatigue. In this case, vitamin B5 should be taken at doses of 500 mg twice daily. The goal of treatment is to provide biochemical precursors to ensure the normal functioning of the citric acid cycle, i.e., the energy production by the cells.
Pantothenic acid is generally well tolerated and does not cause significant side effects. Diarrhea may only occur at very high single daily doses over 10 g.
TOP FOODS THAT ARE HIGH IN VITAMIN B5
Source: The values below are based on international tables and estimates of pantothenic acid levels in different food sources.
• Brewer’s yeast (140 mg / 100 g), the dose of 4 g contains 5.6 mg of vitamin B5
• Chicken or chicken liver (9.76 mg / 100 g)
• Sunflower seeds (7.0 mg / 100 g)
• Beef liver (6.59 mg / 100 g)
• Avocado (2.0 mg/one medium avocado, about 100 g)
• Salmon (2.24 mg / 100 g)
• Atlantic cod (2.24 mg / 100 g)
• Sweet potatoes (1.56 mg / 100 g)
• Yoghurt (1.13 mg / 100 g)
• Chicken egg (1.10 mg / 100 g)
• Feta cheese (1.09 mg / 100 g)
• Agaricus bisporus (1.02 mg / 100 g)
• Pork (1.01 mg / 100 g)
Recommendations for too-high vitamin B5 levels
Even though vitamin B5 is a water-soluble vitamin and any surplus is excreted in the urine, large doses of this vitamin through dietary supplements may also provoke some side effects such as diarrhea, heartburn, nausea, dehydration, edema, joint pain, calcification in blood vessels and depression.