Vitamin B5

Vitamin B5 is a water-soluble vitamin also known as pantothenic acid. It is found in a wide variety of foods, and is named from the Greek word panthos which means 'everywhere'.

Why you need it

Like other B group vitamins, B5 is vital for many energy-yielding metabolic reactions involving carbohydrates, fats and protein. It is necessary for making glucose and fatty acids which are both important fuels for muscle cells. It is therefore thought to boost energy reserves and may improve athletic performance. It plays a role in the production of adrenal gland hormones during times of stress and in maintaining a healthy nervous system.

Vitamin B5 can stimulate cell growth in healing tissues, encourage stronger scar tissue formation, help to rejuvenate ageing skin and reduce skin mottling. It is added to many shampoos and conditioners as it is said to improve hair colour and lustre and to reduce grey hairs.

Research

When vitamin B5 derivatives (calcium pantothenate and pantotheine) were given to 156 patients with viral hepatitis A, they were found to improve liver function tests, and to boost immunity by both increasing blood levels of antibodies and increase the activity of white blood cells. Pantotheine produced the most pronounced therapeutic effect.

Pantothenic acid supplements have been shown to boost wound healing by increase the number and speed of cells moving into the affected area. The rate at which these cells divide is also increased and protein synthesis in the wound area improved. Some researchers believe that acne is due to lack of pantothenic acid, and can be significantly improved by taking high-dose pantothenic acid supplements. It has also been suggested that pantothenic acid supplements may be useful during weight-loss diets. By ensuring that fatty acids released from body fat stores are fully broken down, it may reduce the formation of ketones when losing weight so that hunger pangs and weakness are reduced.

Vitamin B5 products have been shown to improve hair loss and to thicken hair structure in some women with hair problems.

How much you need

The EC RDA for vitamin B5 is 6mg. Some studies suggest extra B5 is needed to maintain blood levels of this vitamin as you get older.

Symptoms that may be due to pantothenic acid deficiency include

weakness and fatigue
headache
difficulty coping with stress
poor muscle co-ordination
muscle cramps
numbness and tingling
loss of appetite
nausea
indigestion
abdominal cramps
painful, burning feet
increased susceptibility to infection
poor wound healing
difficulty sleeping
depression

Foods containing pantothenic acid include

yeast extract
nuts
wheatgerm and bran
eggs
poultry and meat (especially offal)
wholegrains
wholemeal bread
beans and vegetables
royal jelly is also a rich source of vitamin B5.

Despite its wide distribution in foods, many people do not obtain optimum levels of pantothenic acid. It is easily destroyed by food processing and by deep-freezing.

Vitamin B5

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