Did you know that vitamin B5 is another name for pantothenic acid which is derived from the Greek word “pantou”. It literally means everywhere and the vitamin is called so because it is present in most foods. Its major use in the human body is its ability to metabolize and synthesize proteins and fats.
What Are The Health Benefits Of Vitamin B5?
This vitamin is not talked about often. So, if you have questions about it, here’s all the information you need about it.
What Is Vitamin B5?
Vitamin B5 is part of the B vitamins and is water soluble. It plays an important role in producing energy in the body which is done by breaking down the carbs and fats that are given to the body, typically through food.
Having enough B5 in your system is a good way to keep your liver, eyes, hair and skin healthy. This vitamin is a lesser-known vitamin probably because not too many people have a deficiency that doesn’t draw much attention to it. But there are plenty of benefits that come from consuming this vitamin and neglecting it does lead to a few problems. Let’s take a look.
Health Benefits Of Vitamin B5
There aren’t a lot of studies to confirm the benefits of vitamin B5. But preliminary research has shown that B5 can be useful in many ways. Here are the health benefits if you consume just the right amount of this vitamin.
1. Keeps Cholesterol In Check
Those who have high cholesterol are likely to benefit greatly from having the right amount of vitamin B5 in their body. Some blind studies have indicated that pantethine, a form of B5, can be useful in reducing fats or triglycerides in individuals with high cholesterol.
Vitamin B5 is also known to reduce bad cholesterol and increase good cholesterol levels. And some open studies have said that it can reduce triglycerides in individuals who have diabetes. But these findings are still in the initial stages and very much up for debate.
2. Can Help Heal Wounds and May Be Good for the Skin
There is some evidence to suggest that B5 can be a good way of keeping the skin moisturized although why this happens is still not very clear. Some animal and test-tube studies have suggested that getting the right quantity of vitamin B5 can increase the speed of healing wounds. This is said to work particularly well if and when it is given in combination with vitamin C.
3. Can Help Treat Rheumatoid Arthritis
Preliminary studies have suggested that B5 might help improve the symptoms of rheumatoid arthritis. Some individuals with this condition, detected with low levels of B5 seem to experience the symptoms more severely when compared to healthy individuals.
Even calcium pantothenate can provide relief from pain and stiffness in the morning for those suffering from RA. but these are only preliminary results.
Foods That Contain Vitamin B5
Eating a balanced diet is the best solution to make sure your B5 levels are where they should be. And luckily, it is quite easy to find it in most veggies like:
- Cabbage family
- Potatoes (sweet and white)
- Cereals made of whole grain
- Dairy items like yogurt, milk and egg yolk
- Meats like beef, turkey druck, chicken and pork
- Fish like shellfish, lobster and salmon
- Legumes like soybeans, split peas and lentils
Daily Recommended Dose Of Vitamin B5
This varies based on your age. And even though a B5 deficiency is rare, here’s the quantity you need to ensure.
- 0 to 6 months – 1.7 mg
- 7 to 12 months – 1.8 mg
- 1 to 3 years – 2 mg
- 4 to 8 years – 3 mg
- 9 to 13 years – 4 mg
- 14 and older – 5 mg
- Pregnant or breastfeeding women – 7 mg
A B5 deficiency is usually the result of malnourishment. And it is not typical of this deficiency to cause health problems. But they do show up along with other vitamin deficiencies and these are the symptoms.
- Gastrointestinal trouble
- Lack of muscle coordination
You can take supplements as polls in most cases.
Vitamin B5: Possible Health Risks
The supplements are usually in the form of pantothenic acid and it works quite well. But you must be careful about drug interactions.
About 10 to 20 grams a day is considered to be a very high dose. This can increase the chances of bleeding and might also lead to diarrhea. When taken in the form of a supplement, it can tip the other B vitamins off balance. So, taking a B complex pill is a better idea. And it must be done with water and after eating. If you are taking a supplement, you don’t want to eat royal jelly which also has plenty of B5.
You also don’t want to take it when on medications like tetracycline which is an antibiotic because it messes with the effectiveness of the medicine.
Too much B5 can be bad for those who are being treated for Alzheimer’s disease. The effect of drugs like Aricept, Ebixa, Exelon is enhanced sometimes and the end result is really bad.
It’s also not a good idea to take B5 supplements if you are on blood-thinning medications like aspirin or warfarin because the supplement may cause bleeding.
So, it is best to check with a qualified medical practitioner before you start a course. And it’s never a good idea to self-medicate anyway. That wisdom also comes in handy here.
What Are The Health Benefits Of Vitamin B5? Summing Up
Vitamin B5 is a very useful vitamin and critical to keep your body functioning in a healthy way. And luckily, it is very easy to get it naturally if you are eating a balanced diet.
A B5 deficiency is not all that serious on its own because it doesn’t lead to any major health problems. But it does come along with other vitamin deficiencies which may lead to greater problems if not solved in a timely manner.
You can do that by fixing your diet or taking supplements based on your medical history and doctor’s suggestion. It’s that simple.