Vitamin B5 is found in all foods in varying amounts.
This essential vitamin is involved in many metabolic reactions and physiological processes.
Although deficiencies of this vitamin are extremely rare, it is important to ensure that you get enough through a varied and balanced diet.
Characteristics of vitamin B5
- Speeds healing and growth of skin, nails and hair.
- Beneficial for hypercholesterolaemia and lipid disorders.
- Found in all foods, especially organ meats, mushrooms and seeds.
- As a dietary supplement it helps to accelerate hair growth, combat skin disorders and high blood lipid levels.
- Vitamin B5 deficiency and excess are very rare.
Benefits of vitamin B5
Skin and hair
Vitamin B5 is involved in the processes of tissue repair and growth.
It is known for its regenerative and restorative properties for the appendages (skin, nails, hair).
It also plays an important role in the healing process of the skin after injury.
Metabolism
Pantothenic acid plays an important role in the body, particularly in the metabolism of carbohydrates, lipids and proteins.
It is also a component of coenzyme A, which is involved in many physiological processes.
Synthesis of steroids and hormones
In the body, B5 also enables the synthesis of steroids and hormones: cortisol, adrenaline, etc.
Steroids are a large family of lipids represented by cholesterol and bile salts.
Foods rich in vitamin B5
- Shiitake mushrooms
- Lamb, turkey, beef, chicken, veal or pork liver
- Cooked poultry offal
- Breakfast cereals, 100% bran (All Bran type)
- Pork kidneys
- Turkey, chicken, pork or veal hearts
- Sunflower Seeds
- Sunflower seed butter
- Beef or lamb kidneys
- Baked salmon
- Boiled mushrooms
- Atlantic cod
- Veal shoulder
- Hard boiled egg
- Red or black caviar
- Blue cheese
Vitamin B5 requirements
The body's need for vitamin B5 changes throughout life.
Here are the current recommendations for this vitamin:
- Infants 0-6 months = 1.7mg
- Infants 7-12 months = 1.8mg
- Toddlers 1 to 3 years = 2mg
- Children aged 4 to 8 years = 3mg
- Boys aged 9 to 13 years = 4mg
- Girls 9 to 13 years = 4mg
- Boys 14 to 18 years = 5mg
- Girls 14 to 18 years = 5mg
- Men from 19 to 50 years = 5mg
- Women aged 19 to 50 = 5mg
- Men aged 50 and over = 5mg
- Women aged 50 and over = 5mg
- Pregnant women = 6mg
- Women who are breastfeeding = 7mg
Interest in vitamin B5 in food supplements
Pantothenic acid is readily available in the form of supplements.
Vitamin B5 is often used to regulate acne problems and other skin conditions such as healing problems or irritations.
In cosmetics, it can be used to promote nail and hair growth.
Finally, some people use it to lower blood cholesterol levels.
It is recommended to take between 300 and 1000 mg of vitamin B5 a day, although the dosage may vary depending on the context.
Always consult a doctor before taking any dietary supplement.
Vitamin B5 deficiency
Vitamin B5 deficiency is extremely rare because it is found in most foods.
However, some experimental studies suggest that pantothenic acid deficiency may be responsible for muscle fatigue, burning feet and hands ("burning feet" syndrome), severe fatigue and nausea.
Excess vitamin B5
There is no scientific evidence of any risk from taking too much vitamin B5.
There is no upper limit or dangerous dose.
Vitamin B5 and other B vitamins
To do its job well, vitamin B5 needs all the other B vitamins to be present in optimal amounts.
A deficiency in one of the B vitamins can cause dysfunction on many levels.
In addition, the consumption of alcohol or oral contraceptives can reduce the absorption of pantothenic acid and increase the need for it.
Chemical properties
The molecular formula of vitamin B5 is C9H17NO5 and its molecular weight is 219.235 g/mol.
It is a water-soluble vitamin belonging to the B group.
It consists of pantothenic acid and alanine, linked by an amine function.
This vitamin is essential for the body as it is a precursor of coenzyme A and is involved in many metabolic reactions.
