Another vitamin in the B-complex group is vitamin B5 – pantothenic acid. It is both an acid and a vitamin. It plays an important role in metabolism (the conversion of substances) during the formation of coenzyme A. It is essential for the production of haemoglobin – the blood pigment that transports oxygen and CO₂ from the lungs to the organs and back.
It is found in all plant and animal cells. The main sources of vitamin B5 are egg yolk and beef offal. Large amounts are found in dried whey, sunflower seeds (including roasted and salted ones). The recommended daily intake for humans is 5–10 mg. As it is a water-soluble vitamin, it is almost impossible to take too much of it.
Conversely, if there is a deficiency of it in the body, this manifests as depression, muscle weakness and duodenal ulcers. However, a deficiency of it in the body is relatively rare if you eat a varied and balanced diet.
Pantothenic acid (i.e. vitamin B5) aids the formation of new cells and thus helps with wound healing; it counteracts the toxic effects of antibiotics and lowers cholesterol and triglyceride levels. If you do happen to take too much of it, the symptoms include nausea and diarrhoea.
As regards the essential nature of vitamin B5, an experiment was carried out in the 1950s in which volunteers were given a diet devoid of vitamin B5. After two weeks, the participants felt tired and needed to sleep not only at night but also during the day. This was followed by constipation and a loss of appetite in the days that followed. By the end of the month, the test subjects were feeling dissatisfied, irritable and weakened.
Vitamin B5 – pantothenic acid – can therefore help us if we feel particularly tired. Similarly, vitamin B5 may be prescribed to support the healing process in the case of minor injuries. It is also used to treat wounds and burns. In the form of dexpanthenol, it is used as an adjunctive treatment for upper respiratory tract conditions. It is also suitable for breastfeeding women – and may even be taken in a higher dose by them.
Panthenol, a derivative of vitamin B5, is used in cosmetics due to its ability to be converted into pantothenic acid within the body. Panthenol has moisturising and regenerative properties and is often an ingredient in skin and hair care products. The recommended daily intake of vitamin B5 is a maximum of 20g in capsule form, ideally taken with a meal.
Vitamin B5 is therefore another essential component of our diet that we must not overlook if we are serious about looking after our health. The simplest way to take it is as part of a B-vitamin complex, but if we are experiencing clear symptoms of vitamin B5 deficiency, we can also take it directly in its pure form, as vitamin B5 itself. All you need to do is choose a reputable supplier that specialises in vitamins and dietary supplements.
