Vitamin B5 is essential for the body, and it is found in many foods. Focus on its benefits to the body, recommended intakes, and risks in case of deficiency or overdose.
What is Vitamin B5?
Vitamin B5 or Pantothenic acid, like Vitamin C, is a water-soluble vitamin. It is not stored in the body and It is quickly eliminated in the urine. Therefore, the daily intake is necessary to meet the needs of the human body. This vitamin is made from a combination of beta-alanine and pantothenic acid. It is necessary for the body because it is a precursor to coenzyme A (the molecule that specifically allows the body to produce energy, but also to synthesize and oxidize fats). Therefore vitamin B5 participates in many metabolic reactions.
What are the benefits and indications of vitamin B5?
Vitamin B5 and its benefits to the body have been known for a long time. Pantothenic acid plays an essential role in the body because it is essential for the body Transporting oxygen in the bloodand regulation of neurotransmitters, energy production at the cellular level, the functioning of the adrenal glands as well as the synthesis of cholesterol, as well as fatty acids and sex hormones. Thus, vitamin B5 participates in the work of many vital metabolic processes.
According to European health authorities, dietary supplements rich in vitamin B5 can claim to contribute to normal energy metabolism, normal functioning of intellectual abilities, reduce fatigue Or the synthesis of thyroid hormones, as well as vitamin D and neurotransmitters. However, these products must contain at least 0.9mg of vitamin B5 per 100g or 100ml to view these claims.
Vitamin B5 is also used in the beauty of skin and hair. For this use, it can be consumed in the form of nutritional supplements or cosmetics Apply directly to the skin, nails or hair. Pantothenic acid is known for its rejuvenating and restorative properties. Thus, vitamin B5 contributes to the regeneration, repair and growth of skin cells, mucous membranes and hair. Therefore it can be used to promote skin healing, in anti-aging and anti-wrinkle care or even in the care of weakened skin for its anti-inflammatory action. It also helps soothe an irritated scalp and strengthen and shine hair.
Where do you find vitamin B5 in food?
Vitamin B5 Both Produced by intestinal bacteria It serves food. Foods rich in vitamin B5 in particular are brewer’s yeast, offal (poultry liver, beef, lamb, pork, etc.) and calf kidneys. Vitamin B5 can also be found in:
- wholegrain breakfast cereals;
- Royal Jelly ;
- shiitake mushrooms;
- cooked egg yolk
- milk ;
- Trout and salmon.
- wheat germ;
- Crottin de Chavignol cheese;
- Peanuts and cashews.
Vitamin B5 is present in many everyday foods. Thus, a balanced and varied diet makes it possible to satisfy all the needs of the body. Therefore deficiency is very rare, so it is generally not necessary to take pantothenic acid supplements, unless otherwise advised by a doctor.
What are the recommended vitamin B5 intakes?
The recommended amount of vitamin B5 for adolescents over 16 years of age and adults is about 5 mg per day for women and 6 mg per day for men. For infants, 2 mg daily is recommended, increasing to 2.5 mg/day for children 1 to 3 years of age and then to an average of 3 mg for children up to 9 years of age. In case of vitamin B5 deficiency, supplements can be found in pharmacies. Before starting to take, however, it is recommended Ask a doctor for advice. As for the dose of vitamin B5, it depends on the patient’s age and needs, and it is also recommended to consult a pharmacist or doctor.
What are the symptoms of vitamin B5 deficiency?
Vitamin B5 deficiency is very rare because this vitamin is produced in part by the intestinal flora and is found in many foods including cereals. However, freezing, cooking, refining, and canning alter or even destroy the vitamin B5 found in foods. Deficiency can then occur when the diet consists primarily of processed foods. Similarly, the Take antibiotics, especially if they are prolongedIt can lead to vitamin B5 deficiency.
Pantothenic acid deficiency can then lead to a burning sensation in the feet, extreme fatigue, insomnia, headaches, cramps in the legs, tingling or even intestinal disorders and respiratory infections.
What are the risks in case of an overdose of vitamin B5?
Taking vitamin B5, even in high doses, does not appear to be toxic. An overdose is already rare, because this vitamin is water-soluble, so it is not stored in the body. However, an overdose of vitamin B5 can cause Nausea, diarrhea or even high blood sugar levels. For pregnant women, it is also advised not to exceed the daily consumption of 10 mg of vitamin B5. With regard to the pantothenic acid used in cosmetics, it can cause allergic reactions when applied to the skin or hair, even in the absence of an overdose.
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