Do you feel more tired than usual? Is your hair thinning or graying prematurely? Are you experiencing acne and skin problems? Anxiety or depression? If so, we have to disappoint you. You may be experiencing a vitamin B5 deficiency. But not to anxiety; it’s time to dig deeper into vitamin B5.
The discovery of vitamin B5 goes back to the early twentieth century. We can associate vitamin B5 with the name of American biochemist Roger Williams. In 1933, scientists first discovered pantothenic acid. Pantothenic acid is another name for vitamin B5. You can find it in many plants and animal tissues.
You cannot have good health and immunity if you lack vitamins. That’s why it is crucial to track the diet and, if necessary, take supplements. This article will discuss vitamin B5.
What Is Pantothenic Acid?
Pantothenic acid is vitamin B5, a nutrient. It comes into our bodies with food. In minimal doses, the intestines also produce vitamin B5.
This vitamin plays a huge role in the life of the body. All because the vitamin participates in the metabolism of proteins, fats, and carbohydrates. And at the expense of these three compounds, run all the processes in the body.
Pantothenic acid is also involved in the synthesis:
- Many other vital elements.
Once in the body, vitamin B5 converts to its active form, pantethine. But pantethine and pantothenic acid are different substances.
Why does pantothenic acid have that name? So people named this substance because the Greek “pantothen” translates as “everywhere.” And pantothenic acid participates in every process of life. Overestimating the role of “ubiquitous” vitamins is challenging. Thus, everyone should know about the following:
- the properties;
- the daily rate;
- sources of pantothenic acid.
You will learn about all this from our material.
How Vitamin B5 Affects A Person
As we said above, the primary function of vitamin B5 is to stimulate protein, lipid, and carbohydrate metabolism. But there are more complete lists of why you need pantothenic acid.
The benefits of vitamin B5 are also evident for the skin and internal organs. We’ll look at 8 cases where you could use pantothenic acid. So let’s get started and find out all the benefits.
Here’s a complete list of what vitamin B5 is good for and how it affects us:
1. Pantothenic Acid For The Adrenal Glands
Vitamin B5 is necessary for the work of the adrenal glands. When their functioning becomes impaired, the production of cortisol and progesterone decreases. The first hormone regulates:
- Carbohydrate metabolism;
- Lipid metabolism;
- Protein metabolism;
- Water-salt balance.
Progesterone is a sex hormone. It affects the menstrual cycle and pregnancy. Its deficiency provokes various hormonal diseases. So if you are anxious about your health, check your vitamin B5 levels.
2. Pantothenic Acid For Weight Loss
If you want to lose weight, you need a healthy metabolism. And you need a proper digestive system functioning. Pantothenic acid participates in lipid metabolism. It helps burn fat to generate energy.
Thanks to the health of the digestive organs, one satisfies hunger with less food. But, taking vitamins alone is not enough to lose weight. A person should follow a healthy diet and actively exercise. Do not forget to follow the rule of calorie deficit. Just don’t overdo it.
3. Pantothenic Acid In Sports
A proper and balanced diet is one of the critical conditions for success in sports. If an athlete does not have enough vitamins, he will not achieve good results. It is valid for both endurance sports and bodybuilding.
Vitamin B5 stabilizes the redox process. It aids in the production of nutrients for building muscle tissue. And it helps to absorb all the other vitamins that come into the body with food.
4. Pantothenic Acid For The Skin
We can’t argue with the benefits of vitamin B5 for the skin. It participates in the repair processes of skin cells and mucous membranes.
With enough levels of the vitamin, wounds heal faster. And the likelihood of scars is much less. Pantothenic acid occurs in diseases that damage mucosal tissue:
- Gastric and intestinal ulcers.
It helps protect the organs and reduce pain.
5. Pantothenic Acid For The Face
You will notice the benefits of vitamin B5 helps with inflammation and skin conditions:
- And so on.
It reduces sebum activity, so it’s best for oily skin.
You can take vitamin B5 for your face in the form of:
- Oral capsules;
- Topical creams and liquids;
- Liquid vitamins, which work faster than capsules.
6. Pantothenic Acid For Hair
You will notice the benefits of vitamin B5 for your hair as well. It strengthens the hair follicle. Because of this it:
- Speeds up hair growth;
- Protects against hair loss;
- Improves its appearance;
- Reduces the risk of dandruff.
Vitamins are also taken to restore the health of hair. You can use it after damage by poor-quality care products.
7. Pantothenic Acid In Pregnancy
During pregnancy, the daily rate of pantothenic acid and other vitamins increases. All because a woman provides useful substances not only for herself but also for the baby.
The body of the mother is now experiencing more physical and emotional stress. Thus, pregnant women should take vitamin complexes. Especially useful for pregnant women are vitamins with pantothenic acid.
Important! You can not take supplements without a doctor’s prescription if you are pregnant. It also applies to the use of pantothenic acid.
8. Pantothenic Acid For The Body
Besides the above, vitamin B5 has other beneficial properties for the whole body. It protects the body from physical and psycho-emotional overload. And it protects the nervous system from the damaging effects of alcohol and nicotine.
Vitamin B5 and it’s more benefits for the whole body:
- Supports the health of the cardiovascular system;
- Normalizes the blood (level of hemoglobin, sugar, and other substances);
- Strengthens the immune system;
- Increases the ability to resist any negative influences.
How Much Vitamin B5 Should You Get?
To take vitamin B5 correctly, you need to know the dose. The exact amount of vitamin B5 you need depends on several factors. These are:
- Your state of health;
Doctors recommend about 5-7 milligrams a day for optimal health for many adults. Doctors recommend a smaller dose of 1-5 mg daily for children.
You also need to get enough vitamin B5 in your regular diet. Or you need to supplement it with food sources such as:
- Whole grains.
When taking supplements, consult your doctor first. If you have any medical conditions, the dose will be different. But don’t be anxious; your doctor can give you the right amount of vitamin B5.
Symptoms Of Hypovitaminosis
Pantothenic acid deficiency is an uncommon occurrence. It is because you can find it in many foods. But still, rarely, you can be deficient in pantothenic acid:
- During stress;
- During vigorous physical activity;
- During pregnancy and lactation. During this time, the rate of pantothenic acid increases many times;
- When strict diets;
- Very irregular nutrition;
- Diseases of the digestive system reduce the absorption of valuable substances.
The symptoms of vitamin B5 deficiency are like the typical symptoms of general hypovitaminosis:
- Insomnia, fatigue, and decreased performance;
- Headaches and dizziness;
- Emotional instability and loss of mood;
- Muscle aches and burning pains in the legs;
- Loss of appetite and nausea;
- Disorders of the digestive system.
Pantothenic Acid Side Effects
Nothing bad should happen if you take pantothenic acid in the recommended dosage. Taking too much vitamin B5 can cause an overdose. You may get side effects from pantothenic acids, such as:
We recommend taking liquid vitamins to ensure you are getting enough vitamins per day. This way, you will get all the benefits of pantothenic acid without any side effects.
Yes, pantothenic acid can help reduce the symptoms of acne. It is also vital for maintaining healthy skin.
You can get pantothenic acid from taking vitamin B complexes. You can also naturally get pantothenic acid from fish, legumes, etc.
No, pantothenic acid does not usually cause hair loss. But, an overdose of pantothenic acid can lead to side effects, including hair loss. It is advised to take pantothenic acid under the supervision of a doctor.
Yes, pantothenic acid is known to help with weight management. It can help reduce the amount of fat stored in the body and increase metabolism.