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Pantothenic Acid (vitamin B5)
In a nutshell

In a nutshell

  •  B5 can be an effective treatment of inflammations.
  • This nutrient can decrease the total cholesterol with a reduction in bad cholesterol (LDL) and an increase in good cholesterol (HDL).
  • Contrary to advertising, cosmetic products with B5 additives showed no benefits for the health of hair and nails in human trials.
Essential for:
Energy

Energy production

nervous system

Nervous system

Adrenal Glands

Adrenal glands

Cholesterol build-up

Cholesterol level

blood

Blood

Key sources:
mushrooms

Shiitake

Beef

Beef liver

Caviar

Caviar

Chicken

Chicken liver

Cheese Roquefort

Cheese Roquefort

Sunflower

Sunflower seeds

Salmon

Salmon

Avocado

Avocado

Broccoli

Broccoli

Pantothenic Acid (vitamin B5)
The name Pantothenic acid is derived from the Greek word "pantothen" which means "from everywhere".  Small amounts of this nutrient are found in nearly every food source.
Like other B vitamins, B5 plays a vital role in metabolism (breaking down and transforming the foods we eat into energy and basic materials used for rebuilding tissues in the body). Vitamin B5 is water-soluble, meaning it is not stored in large amounts in the body, so it must be obtained regularly through the diet.
Vitamin B5 health benefits
B5 is often referred to as the stress vitamin due to its essential role in the health and proper functioning of the adrenal gland, which produces stress hormones. This B vitamin is necessary for regulating certain enzymes and hormones (glucocorticoids). It may be beneficial for helping to ease symptoms associated with rheumatoid arthritis. This nutrient is essential for nerve health, affecting the myelin sheath surrounding nerves. This vitamin is necessary for the production of red blood cells. B5 can decrease total cholesterol numbers with a reduction in bad cholesterol and an increase in good cholesterol.
Pantothenic acid is often included in supplements and topical preparations for nails, skin, and hair care. Low levels of this B vitamin have been shown to produce hair loss and graying hair in rats, leading some to believe this vitamin can help improve the condition of hair and nails. Contrary to advertising, cosmetic products with B5 additives showed no benefits for the health of hair and nails in human trials.
 This vitamin has been shown to accelerate wound healing in some cases.
Vitamin B5 deficiency

It is very rare to develop a deficiency in this nutrient because it is found almost everywhere. Those with severe cases of malnutrition may experience a deficiency. Lack of proteins (meat) in the diet also can lead to B5 deficiency, as well as long-term use of antibiotics and sulfonamides. Symptoms of B5 deficiency may include:
• Fatigue;
• Difficulty sleeping;
• Mood problems;
• Anemia;
• Gastrointestinal disturbances;
• Increased risk of upper respiratory infections;
• Nerve problem;
• Burning, excruciating pain in the foot, especially at night.

Vitamin B5 overdose

Pantothenic acid is generally deemed to be safe, even when taken in large doses. There is no maximum upper limit identified for this vitamin. However, substantial doses have been shown to result in diarrhea. There is a concern that taking too much of this nutrient can lengthen a panic attack in predisposed individuals and may also lengthen the bleeding time in those with hemophilia. More studies are needed to confirm these potential effects.

Daily Recommended Intake

Daily recommended dosage begins at 1.7 mg per day for infants to 5 mg a day for adults. Those who are pregnant or nursing may need a little more. There is no daily limit or recommendation for topical applications.

Sources of Pantothenic acid

Most foods contain small amounts of this vitamin. However, more significant amounts can be found in foods such as liver, sunflower seeds, mushrooms, cheese, yogurt, and fish.

The following foods have high amounts of vitamin B5:
• Mushrooms shiitake (dried) (100g) - 21.9 mg;
• Liver (beef) cooked (100g) - 7.7 mg
• Sunflower seeds (100g) -7.0 mg;
• Liver (turkey, chicken, duck, goose) (100g) -6.2 mg;
• Mushrooms shiitake (cooked) (100g) - 3.6 mg;
• Caviar, black and red (100g) - 3.5 mg;
• Salmon fish (100g) - 1.9 mg;
• Cheese roquefort (100g) -1.7 mg;
• Cheese camembert (100g) - 1.3 mg;
• Avocado (100g) - 1.4 mg;
• Broccoli (100g) - 0.6 mg.

Other important sources of Vitamin B5:
• Meat: pork, beef, chicken;
• Tuna;
• Hazelnut, buckwheat, and oat groats;
• Peas, green leafy vegetables;
• Egg yolk;
• Milk, yogurt.

"From everywhere"
The name Pantothenic acid is derived from the Greek word "pantothen" which means "from everywhere". Small amounts of this nutrient are found in nearly every food source. 
This vitamin was discovered in 1933 by American biochemist Roger J. Williams. Williams isolated and then identified this B vitamin through metabolic and growth experiments with yeast. He is the same person who is responsible for concentrating and naming folic acid, which is also one of the B vitamins. 
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