B-5 Pantothenate
Summary
B-5 Pantothenate: [DV ~ 8.4mg] {Half Life = 10 Days} Assists in the breakdown of fats and carbohydrates. Critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands. Reduces hair shedding, increases strength of hair roots, nourishes follicles from within.
Avoid synthetic ‘Pantothenic Acid’ as it contains formaldehyde.
Pantothenic acid, commonly known as Vitamin B-5, is a crucial water-soluble vitamin belonging to the B-vitamin complex. Discovered in the 1930s, its name is derived from the Greek word "pantothen," meaning "from everywhere," highlighting its widespread presence in various food sources. Vitamin B-5 plays a vital role in numerous bodily functions, particularly in energy metabolism and the synthesis of essential biomolecules.
Functions and Benefits
Energy Production:
Pantothenic acid is a key component of coenzyme A (CoA), a coenzyme essential for the Krebs cycle, which is the central metabolic pathway that generates energy in the form of adenosine triphosphate (ATP). By participating in the conversion of carbohydrates, fats, and proteins into energy, B-5 ensures that the body has a continuous supply of energy for daily activities.
Synthesis of Essential Molecules:
Beyond energy metabolism, B-5 is integral in synthesizing coenzyme A, which is crucial for fatty acid synthesis and degradation, cholesterol production, and the formation of steroid hormones and neurotransmitters. This makes it vital for maintaining healthy brain function, hormone balance, and overall cellular health.
Wound Healing and Skin Health:
Pantothenic acid contributes to the production of acetyl-CoA, which is necessary for the synthesis of fatty acids involved in skin regeneration and repair. It is often included in skin care products to promote wound healing, reduce inflammation, and enhance the skin’s moisture retention.
Stress Reduction:
Vitamin B-5 is known for its role in the synthesis of coenzyme A and acyl carrier protein, both of which are involved in the adrenal cortex's production of corticosteroids. These hormones help the body manage stress, suggesting that adequate B-5 intake can support stress resilience and adrenal function.
Dietary Sources
Pantothenic acid is found in a wide variety of foods, reflecting its name's origin. Some rich sources include:
Meat: Particularly liver and kidneys.
Fish and shellfish.
Eggs and dairy products.
Avocados.
Legumes and lentils.
Whole grains and cereals.
Vegetables like broccoli, mushrooms, and sweet potatoes.
Nuts and seeds.
Due to its wide availability, deficiencies are rare. However, certain conditions or diets that severely limit food variety can lead to insufficient intake.
Deficiency and Supplementation
Although rare, pantothenic acid deficiency can lead to symptoms such as fatigue, irritability, numbness, muscle cramps, and hypoglycemia. More severe deficiency can result in a condition known as "burning feet syndrome," characterized by numbness and burning sensations in the feet.
Supplementation of B-5 is generally considered safe, as the body can excrete excess amounts due to its water-soluble nature. It is often included in B-complex vitamins and can be taken to ensure adequate intake, particularly in cases where diet alone might not suffice.
Vitamin B-5, or pantothenic acid, is a vital nutrient essential for energy metabolism, the synthesis of crucial biomolecules, skin health, and stress management. Its widespread presence in food ensures that most individuals can meet their daily requirements through a balanced diet. Understanding the importance of B-5 can help in appreciating the complex interplay of nutrients required for maintaining optimal health and well-being.
High B-5 Foods (from highest to lowest)
Nutritional Yeast [Non-Fortified] (200mg)
Salmon [Wild Caught] (1.9mg)
Chicken (1.6mg)
Avocados (1.4mg)
Beef [Grass Fed] (1.3mg)
Pork Chops (1mg)
Pecans (0.9mg)
Cashews (0.9mg)
Cauliflower (0.7mg)
Garlic (0.6mg)
Lentils (0.6mg)
Sweet Potatoes (0.5mg)
Pistachios (0.5mg)
Almonds (0.5mg)
Whole Milk [Grass Fed] (0.4mg)
References
Getfish Seafood. (2024, May 24). Vitamin B5 pantothenic acid. https://getfish.com.au/pages/nutrients/vitamin-b5-pantothenic-acid
Morris, R. (2024, January 26). What is vitamin B5 (Pantothenic acid) and what does it do? Healthline. https://www.healthline.com/health/vitamin-watch-what-does-b5-do
Pantothenic acid – vitamin B5. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/pantothenic-acid-vitamin-b5/
Vitamin B5 (Pantothenic acid). (n.d.). Mount Sinai Health System. https://www.mountsinai.org/health-library/supplement/vitamin-b5-pantothenic-acid