Cardiovascular Benefits. Research clearly demonstrates that vitamin B5 reduces levels of cholesterol throughout your cardiovascular system. If left alone, bad types of cholesterol like LDL-C would contribute to the formation of plaque in your arteries, which leads to serious medical issues like strokes and heart attacks.
Skin Benefits. By creating various enzymes and hormones, vitamin B5 helps your skin cells reproduce and repair themselves, which prevents disease. Specifically, one study found that a serum with vitamin B5, vitamin B3, and vitamin E improved skin tone and reduced the signs of ageing in women. Another study determined that vitamin B5 reduces the symptoms of acne.
Diabetes Benefits. Vitamin B5 appears to reduce the symptoms of diabetes. According to scientific research, this nutrient is especially useful in relieving the symptoms of diabetic angiopathy , which is a condition that affects the heart. Other Benefits. Pantothenic acid helps your body create a substance called coenzyme A CoA , which is involved in hundreds of crucial bodily processes.
Along with the other B vitamins, vitamin B5 transforms carbohydrates into glucose, which your body then uses to distribute energy to its various organs and tissues. Without pantothenic acid, the other B vitamins would be hard for your body to process. Together, the members of the B vitamin complex help keep your hair, skin, brain, liver, and heart healthy.
Like all B vitamins, vitamin B5 is highly prevalent in organ meats such as beef liver. This nutrient is also present in shitake mushrooms, sunflower seeds, and other plant sources, and many grain and cereal products have been fortified with pantothenic acid and the other nutrients in the B vitamin complex. Pregnant women need to consume 6mg of pantothenic acid per day, and lactating women need to consume 7mg.
Beef liver - approximately g. Shitake mushrooms - approximately 2 cups or g. Sunflower seeds - approximately 1 cup or g. Avocado - approximately 5 avocados. Potatoes with skin - approximately 3kg.
While many foods contain B vitamins in small amounts, credible nutrition authorities suggest that you should consume relatively high quantities of these nutrients to enjoy optimal health. To make sure you consume enough vitamin B5 to enjoy a long, healthy life, it might be best to get your RDA of this nutrient in a daily multivitamin. Vitamin B5 improves the performance of the other B vitamins, and this nutrient also performs critical functions independent of the other substances in the B vitamin complex.
For instance, pantothenic acid is necessary for the production of coenzyme A CoA and acyl carrier protein, which your body uses to synthesise and break down fatty acids. Neurotransmitter production : Vitamin B5 is essential for the production of many neurotransmitters.
Cholesterol reduction : Consuming enough vitamin B5 reduces the levels of LDL-C in your system, which is the most prevalent form of bad cholesterol. Enzyme and hormone production : Pantothenic acid is vital for the production of hundreds of different hormones and enzymes.
Antidiabetic functions : Consuming enough vitamin B5 may reduce the symptoms of diabetic angiopathy, which is a diabetes symptom that affects the heart. Numbness and Burning in Extremities. Severe pantothenic acid deficiency can result in a feeling or numbness or burning in your hands and feet. Fatigue and Sleeping Disorders. Deficiency in vitamin B5 can cause severe fatigue that is usually paired with restlessness or insomnia. The authors call for more trials to confirm the results.
Some studies suggest that vitamin B5 intake can help lower cholesterol and levels of blood triglycerides, or fats. This course of management should only be pursued under medical supervision. Some researchers have found that people with rheumatoid arthritis have lower levels of vitamin B5. However, more evidence is needed to confirm these results. Vitamin B5 deficiency is extremely rare in people as pantothenic acid is found in nearly all foods. A healthy and varied diet should provide a person with enough.
Clinical trials have shown, however, that a deficiency may lead to:. A deficiency of B5 can cause an increased sensitivity to insulin. In mice, a vitamin B5 deficiency led to skin irritation and graying of the fur, but this was reversed when pantothenic acid was given. When the level of B5 intake is restored to normal, many of these symptoms are reversed. Experts recommend daily intakes of vitamin B5 recommend :. Vitamin B5 is soluble in water and is excreted in urine.
Our bodies do not store it, and we need to consume it every day to replenish supplies. To ensure an adequate intake, foods should be eaten fresh rather than refined. As with all water-soluble vitamins, vitamin B5 is lost when food is boiled.
Scientists have found that bacteria in the lining of the colon might generate pantothenic acid, but this has not yet been proved. Pantothenic acid is taken as a supplement for a number of conditions, but there is not enough evidence to prove that it is effective in most of these cases. For people who stay within the recommended daily dose of Vitamin B5, or slightly above, the use of a supplement is likely to be safe, but anyone who is considering taking a supplement should consult a doctor first.
A very high dose, for example, of grams gm a day, may cause diarrhea and increase the risk of bleeding. If vitamin B5 is taken as a supplement, it can cause an imbalance in other B vitamins.
For this reason, it is preferable to take a B complex vitamin. B5 Zinc Gluconate B3 mg Folic Acid 80mcg Biotin mcg. These products were provided for review, which did not affect my opinion. For more information, see Disclosure Policy. Notify me of follow-up comments by email.
Affiliate Disclosure : I receive a small commission for purchases made via affiliate links. PR Sample. I tough that Biotin could cause acne. But they put it in the tablets?? Your information will be stored to send you emails.
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