Vitamin B5 (pantothenic acid) is synthesised by bacterial flora in the intestines. Also, as a constituent of coenzyme A, it plays a key role in the metabolism of carbohydrates, proteins and fats, and is therefore important for the maintenance and repair of all cells and tissue.
Vitamin B5 plays an important role in the secretion of hormones, such as cortisone, because it stimulates the adrenal gland. These hormones assist the metabolism, help to fight allergies and are beneficial in the maintenance of healthy muscles, nerves and skin. Some believe that vitamin B5 is also helpful to fight wrinkles as well as greying of the hair.
Vitamin B5 breaks down carbohydrates, fats and proteins from food and converts them into many vital compounds the body can use.
- Antibodies
- Hormones (growth, stress and sex hormones)
- Neurotransmitters (acetylcholine)
- Phospholipids (components of cell membranes)
- Porphyrin (component of haemoglobin, the oxygen-carrying red blood cell pigment)
- Sterols (cholesterol)
Vitamin B5 is involved in reactions that supply energy and the metabolism of drugs (sulphonamides).
It also combines with sulphur in the body to make coenzyme A, thus getting rid of extra sulphur which may help people with a sulphur (thiol) intolerance.
It is released from coenzyme A in food by a series of enzyme reactions and then absorbed into the portal circulation and transported to the tissues, where resynthesis of the coenzyme occurs.
Another essential role of pantothenic acid is its participation in acyl carrier protein, an enzyme involved in the synthesis of fatty acids.
Deficiency of vitamin B5
Biochemical changes of vitamin B5 deficiency include increased insulin sensitivity, lowered HDL (good) blood cholesterol, a decreased level of potassium in the blood and failure of adrenocorticotropin to induce eosinopenia. Eosinopenia is a decrease in the number of specialised immune system white blood cells (eosinophils) in the blood. Eosinophils are one of the components responsible for combating multi-celled parasites.
Other signs of vitamin B5 deficiency
- Abdominal pain
- Cardiac instability
- Cramps
- Depression
- Eosinopenia
- Fatigue
- Frequent infections
- Headaches
- Immune system disorders
- Muscle weakness
- Nausea
- Neurological disorders including numbness and paraesthesia and abnormal sensation such as ‘burning feet syndrome’.
- Personality changes
- Sleep disturbances and insomnia
- Tingling in the hands
Swelling of bodily tissues (oedema) can also be a sign of vitamin D deficiency.
Coffee has a mild diuretic effect, which increases urination and water-soluble vitamins, such as the B vitamins, can be depleted as a result of this fluid loss. In addition, it also interferes with the metabolism of some B vitamins, such as vitamin B5.
Prolonged diarrhoea, drinking excessive alcohol and liver disease impairs the body’s ability to absorb vitamin B5. Athletes, dancers and others involve in extreme physical activities may become deficient in vitamin B5 due to excessive perspiration causing fluid loss.
See Sports Nutrition
Highest sources of vitamin B5 in milligrams per 100 grams
- Brewer’s yeast 13.5 mg
- Chicken livers 8.32 mg
- Rice bran 7.39 mg
- Sunflower seeds 7.06 mg
- Whey 5.62mg
- Yeast extract 4.60 mg
- Shiitake mushrooms 3.59 mg
- Fish roe 3.50 mg
- Spirulina 3.48 mg
- Paprika 2.51 mg
- Wheat germ 2.26 mg
- Sun dried tomatoes 2.09 mg
- Goose 1.83 mg
- Lobster 1.67 mg
- Duck 1.50 mg
- Peanuts 1.40 mg
- Buckwheat 1.23 mg
Recommended daily requirement of vitamin B5
Recommended amount for an adult is 4-7 mg per day.
Vitamin B complex
For more information about the importance of the vitamin B complex and the highest natural sources of these vital nutrients follow the links below:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folate)
- Vitamin B12 (cyanocobalamin)
Related subjects
- A-Z of minerals
- A-Z of nutrients
- Alcohol dangers
- Allergies
- Brain and mental health disorders (insomnia)
- Coenzyme A
- Diabetes
- Heart disorders (high cholesterol)
- Liver disorders
- Parasites
- Potassium
- Sports nutrition
- Thiols intolerance
- Water retention
Join our mailing list to receive your monthly emailed newsletter with all the latest scientific findings for natural health remedies.