Vitamin B5 or pantothenic acid: functions, benefits and sources

Vitamin B5 (or pantothenic acid) is essential for our body. Know what it is, what its functions are, what benefits it brings and in what foods we can find it.

The vitamin B5 (also known as pantothenic acid), is found in virtually all foods, both those with plant and animal origin.

For this reason, in most cases there are no vitamin B5 deficiencies, since the daily diet tends to easily cover the recommended daily needs. But, what does this vitamin consist of and why is it so important for the proper functioning of our body?

What is vitamin B5 or pantothenic acid?

The  vitamin B5, also known as  pantothenic acid , is a water soluble vitamin which, as you pointed out in the previous lines, we certainly distributed extensively in a wide variety of foods, both plant and animal.

In addition, it is not only known by the names that we have indicated above. Although less known, did you know that it is also known by the names of calcium pantothenate or dexpanthenol? In fact, these are the trade names for chemicals synthesized in the laboratory from the D-isomer of pantothenic acid.

Although we will deal with this issue in a detailed next section, the truth is that we can find vitamin B5 in interesting quantities both in vegetables and cereals, as well as legumes, eggs, meat and also in milk.

Functions of vitamin B5 or pantothenic acid

Intervenes in the metabolization of food

Pantothenic acid is essential for the correct metabolization of many of the macronutrients that we find in food immediately, such as fats or lipids, carbohydrates and proteins.

Moreover, if there is a lack of vitamin B5, it is common to feel weak and fatigued, since this vitamin helps transform food into energy.

In addition, it is involved in the synthesis of fats, in particular cholesterol and phospholipids, which are part of the membrane of nerve cells.

Helps form hemoglobin

The  hemoglobin is a red pigment found in red blood cells (RBCs), and that among other important functions, is responsible for capturing oxygen from the alveoli and pulmonary inform different tissues.

In this sense, pantothenic acid helps the formation of hemoglobin.

Useful for our defenses

Although equally less known for this quality,  pantothenic acid is very useful for our defenses, since it helps our immune system to better defend itself against aggressions that come from outside.

In fact, the deficiency of vitamin B5 causes a decrease on the part of our immune system to be able to resist more infections.

Ideal for skin and nails

Although less known than other vitamins or minerals, the truth is that vitamin B5 is useful for the health of the skin and nails, by stimulating and regenerating their growth in a totally natural way.

In fact, its chemical form synthesized in the laboratory is often used in hair products, helping to slow the appearance of gray hair.

Vitamin B5 is an essential nutrient for our body. In particular, it participates in the following basic functions:

• Collaborates in the synthesis of hormones.
• It actively participates in different chemical reactions at the cellular level to obtain energy.
• Essential for food metabolism, especially for fat, protein and hydrocarbon metabolism.
• Collaborates in the synthesis of cholesterol.

Where to find pantothenic acid: foods richer in vitamin B5:

Did you know that almost all foods have vitamin B5 or pantothenic acid in their nutritional composition? For this reason, it is very difficult for some kind of deficiency or deficit to occur.

In fact, we can find pantothenic acid in the following foods, especially highlighting sources of animal origin:

• Meat.
• Eggs.
• Fish.
• Dairy products.
• Legumes: especially peas and lentils.
• Cereal grains: especially whole grains. The oat flakes and brown rice stand out.
• Vegetables and vegetables: cabbage, broccoli, cauliflower tomatoes, and bell peppers.
• Tubers:  like potatoes and sweet potatoes.
• Yeast.

We can also find pantothenic acid or vitamin B5 in beer yeast, royal jelly, propolis, wheat bran, and wheat germ.

In addition, we must bear in mind that the habitual consumption of alcoholic beverages impairs the adequate absorption of vitamin B5 by our organism.  Therefore, its consumption is not recommended, and in case of regular alcohol consumption, the administration of pantothenic acid supplements is recommended as a way to cover the recommended daily needs of this vitamin.

The same is true for hepatitis, which is inflammation of the liver caused by viruses.

Recommended daily amount of vitamin B5 or pantothenic acid

As we can see, the daily needs of vitamin B5 or pantothenic acid range from 2 mg (in babies and children) to 10 mg, depending –of course- on age.