Vitamin B5 – an all-rounder

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Vitamin B5 – an all-rounder


Vitamin B5, Pantothenic acid, belongs to the group of a total of twelve B-vitamins. It represents a main component of coenzyme A (CoA), which is involved in numerous basic metabolic processes in the body. The Name of the B-Vitamin is derived from the Greek word “Pantothenic” what “(of)” and doubly understood, means can be: Pantothenic acid is present in all animal and vegetable foodstuffs, and is almost needed everywhere in the body.

For Vitamin B5 is important

Vitamin B5 is a component of coenzyme A in the removal and build-up of fats, carbohydrates and proteins, and thus the release of energy from food. In addition, it plays for the synthesis of cholesterol, an important role, which, in turn, for the formation of steroid hormones, like sex hormones, Anti-Stress hormones or Vitamin D, is required. In addition, Vitamin B5 for the production of various neurotransmitters, helps neurotransmitter and hemoglobin, so that it enables, indirectly, the Stimulus transduction in the brain and the transport of oxygen in the blood.

Vitamin B5 in foods

The daily requirement of an adult human Vitamin B5 is five to six milligrams, and can usually be done by a well-balanced diet covered. Particularly rich in Vitamin B5 animal offal and whole grain products. In addition, herring, Avocado, eggs, and nuts important Vitamin B5 suppliers are. The daily requirement is for example met by the consumption of the following foods:

  • 100 grams of veal or beef liver
  • 500 Grams Of Chicken
  • Four Chicken Eggs
  • 550 Grams Of Oatmeal
  • 400 Grams Lentils (Dry Weight)
  • Three Avocados
  • 500 Grams Of Broccoli

In the preparation, it is important to note that Vitamin B5 is water soluble and sensitive to heat. This can occur during the cooking losses of up to 30 percent.

Vitamin B5 Deficiency

A Vitamin B5 deficiency is due to the diverse distribution of the B-Vitamin is very rare. If anything, it often occurs in combination with deficiency of other vitamins of the B group. However, there are risk groups, such as alcoholics, diabetics, dialysis patients and intestines of the sick, which have a higher tendency to under-supply.

A severe deficiency is often associated with symptoms such as headache, fatigue, insomnia, digestive disorders as well as numbness and tingling in the hands and feet. The so-called “Burning-Feet syndrome” (burning feet) may be the consequence of months supply with Vitamin B5. The complaints range from an initial sensation of tingling and numbness in the toes, right up to a Burning and Stinging in the feet. Known the syndrome was during the Second world war, when prisoners of war in Burma and Japan, which suffered from a Vitamin B5 deficiency. By the administration of Vitamin B5, the syndrome could be cured.

An upper limit for the intake was not determined, since no human toxicity could be demonstrated. Even the intake of larger amounts of Vitamin B5 so far, no side effects were observed. Very high doses of ten grams or more per day can lead to indigestion and in the worst case, by case.

With Vitamin B5 to treat acne

Vitamin B5 can be used therapeutically. Thus, it is used in particular for combating acne (acne vulgaris) as well as support of wound healing. To the right of this B-Vitamin also as the “Queen of skin vitamins”.

High doses of Vitamin B5 is an option for the treatment of acne. It is the sebum production in the skin reduces by regulating indirectly, certain hormones and fatty acids. Consequently, the pimple formation can be reduced and the pore size is refined. Proponents of this type of treatment recommend a systematic increase in the prescription dose.

Promote wound healing

In addition, numerous studies have shown that Vitamin B5 improves the regeneration ability of the skin and is an effective wound healing promoter. The B-Vitamin, supports cell proliferation and, consequently, leads to an increased formation of new layers of skin. So it can help, for example, in the case of abrasions or burns, and even inflammation for the improvement of wound healing in diabetic as an “open leg” or wet wounds. Many of the Wound – and healing ointments, contain the active ingredient Panthenol or Dexpanthenol, which is converted in the body to Vitamin B5.

What is Vitamin B5 can do

In addition, Vitamin B5 should also have a positive impact on weight management. An increased dose of this Vitamin promotes namely the formation of coenzyme A, which stimulates the metabolism of fat. Thus, it can be in the context of a diet used for support.

Controversial efficacy of Vitamin B5 as a conditioning agent in hair shampoos. It’s supposed to – so the cosmetics industry promises to be – to the hair long-lasting moisture and Shine continued to give it from damage protect. Critics pointed out, however, that this effect could not yet be clearly proven.