Vitamin B5 (pantothenic acid) is one of the most important vitamins for human life, it helps to create blood cells and helps convert food into energy. The best way to get enough vitamin B5 is to follow a healthy, balanced diet every day.
1. Overview
Vitamin B5, also known as pantothenic acid, is found in many plants and animals, including meat, vegetables, grains, legumes, eggs, and milk. Vitamin B5 supplements are available as D-pantothenic acid, or as laboratory-derived chemicals called dexpanthenol and calcium pantothenate.
Vitamin B5 is one of eight B vitamins, which help keep skin, hair, and eyes healthy; maintain proper function of the nervous system, liver, and digestive tract; create red blood cells, which carry oxygen throughout the body; and support hormones in the adrenal glands. Pantothenic acid is often used in combination with other B vitamins, such as vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin/niacinamide), vitamin B6 (pyridoxine), vitamin B12 (cyanocobalamin), and folic acid. Some products also include ingredients such as vitamin B7 (biotin), para-aminobenzoic acid (PABA), choline bitartrate, and inositol.
Pantothenic acid is important for the body, playing a key role in the proper use of carbohydrates, proteins, and lipids, and promoting healthy skin. Taking pantothenic acid will prevent and treat vitamin B5 deficiency.
In general, vitamin B5 deficiency is rare, except in people who are malnourished. Vitamin B5 deficiency does not cause any serious medical problems. However, people who are deficient in B5 are often also deficient in many other vitamins. Symptoms may include:
Headaches
Fatigue
Irritability
Muscle weakness
Gastrointestinal problems
These symptoms will usually go away on their own once you start getting enough vitamin B5.
Vitamin B5 deficiency can cause headaches in patients.
2. Uses of Vitamin B5
2.1. Treating a Variety of Conditions
Vitamin B5 has many uses, although there is not enough scientific evidence to prove all of its effectiveness. People often buy vitamin B5 to treat:
Dietary deficiencies
Acne
Alcoholism
Baldness
Attention deficit hyperactivity disorder (ADHD), autism
Hot feet syndrome or carpal tunnel syndrome
Yeast infections
Heart failure
Respiratory disorders, asthma, and allergies
Celiac disease
Colitis, conjunctivitis, and cystitis
Seizures.
Vitamin B5 is also used to treat:
Dandruff, gray hair
Depression or hyperactivity
In some cases, vitamin B5 is used in the treatment of depression.
Diabetic Neuralgia, Low Blood Sugar
Improves Immune Function
Improves Athletic Performance
Tongue Infections
Headaches, Difficulty Sleeping (Insomnia), Irritability
Low Blood Pressure
Multiple Sclerosis
Muscular Dystrophy
Leg Cramps Due to Pregnancy or Alcoholism
Obesity.
In addition, taking vitamin B5 is also effective in treating:
Osteoarthritis, Rheumatoid Arthritis
Parkinson’s Disease
Neuralgia, Streptomycin Neurotoxicity
Premenstrual Syndrome
Prostatic Hypertrophy
Anti-Mental and Physical Stress
Reduces Side Effects of Hypothyroidism
Reduces Colds and Infections
Delayed Growth
Zings and Skin Disorders
Adrenal Stimulation
Chronic Fatigue Syndrome, Dizziness
Salicylate Intoxication
Healing Wounds.
Scientists are also studying the cholesterol-lowering potential of pantethine, a chemical derived from vitamin B5. One study found that taking pantethine daily for up to 16 weeks may reduce bad LDL cholesterol and the risk of coronary heart disease.
2.2. Topical medications
Applying dexpanthenol – an extract made from pantothenic acid, to the skin also has the following effects:
Treats itching
Topical dexpanthenol is effective in treating itching symptoms.
Heal mild eczema and other skin conditions
Insect bites or exposure to poison ivy
Diaper rash
Acne
Prevent and treat skin reactions to radiation therapy.
2.3. Beauty cosmetics
Vitamin B5 is often added to makeup, as well as hair and skin care products, especially dexpanthenol in moisturizing creams and lotions.
In hair care products, vitamin B5 can help increase hair thickness and shine, as well as improve the texture of hair damaged by frequent styling or dyeing. One study found that using a compound containing panthenol – a form of vitamin B5 – can help prevent hair loss.
3. Some notes when taking vitamin B5
Oral vitamin B5 is quite safe for most people when taken in appropriate amounts. The recommended amount for adults is 5 mg per day. Even larger amounts (up to 10 grams) have been shown to be safe in some people. However, taking too large a dose may increase the risk of side effects, such as diarrhea.
Dexpanthenol – a derivative of pantothenic acid, is generally safe when applied to the skin, or used as a nasal spray and injected into a muscle for short-term use.
Pregnant and breastfeeding women: Taking vitamin B5 is quite safe in the recommended amount of 6 mg/day during pregnancy and 7 mg/day during breastfeeding. However, avoid using large amounts of vitamin B5;
Children: Dexpanthenol is likely safe for children when applied to the skin;
Haemophilia: Do not use dexpanthenol if you have haemophilia because it may increase the risk of bleeding;
Stomach blockage: Do not use dexpanthenol injection if you have a blockage in your digestive tract;
Ulcerative colitis: Use laxatives containing dexpanthenol with caution.
There is currently no information on drug interactions with pantothenic acid.
4. Daily Vitamin B5 Supplement Dosage
Like most nutrients, the recommended daily amount of vitamin B5 varies by age. Scientific studies have provided guidelines for oral vitamin B5 dosages as follows:
Dietary supplement: 5 – 10 mg pantothenic acid (vitamin B5)
Infants 0 – 6 months: 1.7 mg
Infants 7 – 12 months: 1.8 mg
Children 1 – 3 years: 2 mg
Children 4 – 8 years: 3 mg
Children 9 – 13 years: 4 mg
Men and women 14 years and older: 5 mg
Pregnant women: 6 mg
Breastfeeding women: 7 mg.
Vitamin B5 is an important vitamin that helps the body make blood cells and convert food into energy. As long as you eat a healthy, balanced diet that includes a variety of foods, you will not be deficient in pantothenic acid or need to take supplements. When purchasing vitamin B5 to treat certain skin and neurological conditions, it is important to follow the instructions on the package or your doctor’s instructions.
