Pantothenic Acid (Vitamin B5): What Is It, Sources, Benefits and Risks

Do you feel tired or have a dull skin? You might need more pantothenic acid. It’s an important vitamin your body relies on to create energy, maintain healthy skin, and support your immune system. Unfortunately, people don’t appreciate this powerhouse nutrient.

Most of them have no idea what pantothenic acid is. Even those who have heard its name don’t know from where they can get this vitamin. Remember: Not knowing can lead to health issues, such as acne, muscle cramps, and digestive issues.

Don’t worry. Here, you will find out everything about Pantothenic acid (or as most people call it Vitamin B5). You will learn:

• Where to get it?
• Side effects
• Potential risks of this vitamin, and much more.

Let’s get started!

Pantothenic Acid or Vitamin B5: What Is It?

Pantothenic acid sounds a little complicated, but it is just vitamin B5. It is one of the essential water-soluble vitamins that we need to function properly. Without it, your body wouldn’t be able to process fats, proteins, or carbohydrates. It’s also a key player in wound healing and hormone production.

There’s more. We also rely on Vitamin B5 to maintain a healthy digestive tract. It also produces red blood cells and keeps your skin healthy.

Sources of Pantothenic Acid: What Foods Are High in Pantothenic Acid?

Finding sources of pantothenic acid isn’t tricky. You won’t have to visit the office of dietary supplements or human services to get your free pantothenic acid. You can get Vitamin B5 (also called pantothenic acid) from varied diets (both animal and plant-based foods). In fact, health experts call it the “everywhere vitamin” because it’s found in small amounts in so many things.

Here are the best sources:

Animal-Based Sources

Pantothenic acid content is naturally present in Animal-based foods. The top choices are:

• Liver (Organ Meats): Both beef and chicken liver are packed with it.
• Fish: Fatty options like salmon and trout have good levels.
• Eggs: Easy to cook and a big part of heart healthy diet.

Plant-Based Food Sources

If you follow a plant-based diet, you can still get plenty of D pantothenic acid. Here’s what to eat (dietary reference intakes):

• Mushrooms: Varieties like shiitake and white mushrooms are great options.
• Avocados: Creamy and nutrient-dense, they’re also rich in healthy fats.
• Sweet Potatoes: Rich in water-soluble and other vitamins.
• Sunflower seeds: Good for the stomach (but a potential cause of weight gain).

Dietary Pantothenic Acid Supplements

Sometimes, food alone doesn’t cut it, and people turn to pantothenic supplements. Most supplements contain the derivative of pantothenic acid called pantethine or calcium pantothenate (a form of pantothenic acid).

According to the NIH (National Institutes of Health), modern nutrition recommends B vitamin supplementation for individuals with higher needs, like athletes. You should also make an effort to follow daily intakes (to ensure safety).

Dietary Reference Intakes: Recommended Intakes and Nutritional Status

The Food and Nutrition Board has set the guidelines on how much Vitamin B5 you should take. The Adequate Intake (AI) levels are as follows:

These recommendations are designed to ensure your pantothenic acid status stays in the healthy range. As discussed above, getting enough is usually easy, as pantothenic acid is found in foods (in different forms).

Note that pregnant and breastfeeding women may need slightly higher amounts, but there’s no official recommended dietary allowance. If you’re unsure about your pantothenic acid intake, talk to a health professional to see if nutritional supplements might help.

Signs and Effects of Pantothenic Acid Deficiency: Note These

Not having pantothenic acid can really mess with your body. It’s rare but possible, especially if someone is dealing with severe malnutrition or health issues like defective pantothenate metabolism.

Lifestyle Challenges: Fatigue and Skin Issues

When your body doesn’t have pantothenic acid or Vitamin B5, it struggles to produce energy. This happens because fatty acid synthesis slows down, and your cells don’t get the fuel they need. In some cases, people feel so tired that even simple tasks feel like climbing stairs, and feel muscle cramps.

A lack of pantothenic acid can lead to skin issues like dryness, dermatitis, or even acne. Some people even turn to wound healing creams or complex vitamins to help restore their skin’s health.

Digestive Issues

Your digestive system also depends on pantothenic acid intake. Without B vitamins, intestinal cells can’t break down food properly. You might feel:

• Nausea
• Loss of appetite
• Abdominal cramps.

Weakened Immune System

A weak immune system can be another sign of pantothenic acid deficiency. Note that our body relies on pantothenic acid to produce antibodies and immune cells. If you don’t get enough, you will get sick more often. In most cases, people will have to deal with fever almost every month.

Who Is at Risk of Pantothenic Acid Inadequacy?

Most people get enough pantothenic acid from food, so the deficiency is rare. However, some are at a higher risk of not meeting their nutritional allowances.

Here’s a list of those most vulnerable:

• People suffering from malnutrition or chronic illnesses like cerebral deficiency.
• Individuals undergoing diet-controlled investigation or treatment for specific medical conditions.
• Those on medications such as topical corticosteroid therapy.
• Those dealing with total cholesterol and brain iron accumulation.
• Individuals dealing with calcium d deficiency or low-density lipoprotein.
• People with rare genetic disorders like pantothenate kinase-associated neurodegeneration.

The Role of Pantothenic Acid in Health (The Details)

Pantothenic acid helps your body turn food into energy. It also supports healthy skin and wound healing. Let’s look at every role of pantothenic acid in health:

Energy Production

Your body depends on pantothenic acid to break down food into energy. It helps create acyl carrier protein, a key part of fatty acid synthesis. Without it, your body’s fuel-making process slows down, leaving you low on energy.

Nervous System Function

The nervous system also needs pantothenic acid to produce stress-related hormones, like cortisol. Note that these hormones help you handle stress. On top of these, they keep your nerves functioning properly. Without enough, your body struggles to manage the daily grind.

Detoxification

Your liver relies on Vitamin B 5 to detoxify harmful substances. How? It helps break down toxins, medications, and even excess stress-related hormones. By doing this, it keeps your body clean. The best part? The detoxification keeps your organs, like adrenal glands, healthy.

Potential Risks from Excessive Pantothenic Acid: What are the Cons of Pantothenic Acid?

Taking too much pantothenic acid, especially in very high doses, can cause some uncomfortable side effects. While these effects aren’t usually serious, it’s best to stick to recommended amounts. Moreover, Always consult a health-care professional before you take any dietary supplements.

Here are the risks:

• Mild diarrhea (a common side effect of large doses).
• Imbalances in all B vitamins, like vitamin B12 pantothenic acid ratios.
• Digestive discomfort (if it goes beyond the tolerable upper intake level)
• Allergy.

Interactions Between Pantothenic Acid and Medications

You’ve got to be careful about how pantothenic or Vitamin B5 supplements interact with certain medications. If you’re on statin therapy to lower non-HDL cholesterol or LDL cholesterol, be careful. Adding pantothenic acid derivatives can change how the medication works.

Similarly, for people dealing with conditions like acute radiation dermatitis, pantothenic or Vitamin B5 supplementation might help with healing. But here, I want to tell you that you should carefully manage the dosage to avoid adverse effects.

Moreover, some people say combining ascorbic acid supplementation with pantothenic acid could boost its benefits. Some health experts think these complex vitamins can help with skin and stress management. However, always check the dietary supplement label database before starting.

Conclusion

At the end of the day, pantothenic acid is a must-have for your body’s well-being. It supports us by producing energy, which we need to walk or run. Furthermore, it maintains skin health, detoxifies your liver, and even produces red blood cells.

The best part? You can get Vitamin B5 through animal foods, plant-based options, or pantothenic acid supplementation. However, it’s vital to stick to your dietary allowances. It’s crucial to enjoy the full benefits of this powerhouse vitamin. That’s all.