- History and discovery
- What is Vitamin B5?
- Food Sources of Vitamin B5
- 11 Amazing Health Benefits of vitamin B5
- Bottom Line
Vitamin B5 benefits includes hormone stimulation, relieving stress, keeping the heart healthy, reducing fatigue and providing stamina to the body. Other benefits includes skin and hair care, helping the body generate more hemoglobin, healing wounds and preventing rheumatoid arthritis
The body needs vitamins and minerals to perform internal processes that keep the organs working properly. Vitamin B5 (pantothenic acid) is one of the essential acids that the body uses on a regular basis.
History and discovery
Roger .J.Williams and R.W Truesdail first discovered Vitamin B5 in 1931. It was found in a combination of other compounds and was successfully isolated around 1938. The Greek Word Pantos, which means “everywhere”, is what inspired its scientific name; this was suitable for this vitamin as it is indeed found in all living cells.
This vitamin was discovered while conducting research on the components of yeast and later isolated and synthesized. For the discovery of this vitamin, researchers were awarded the Mead Johnson Award Vitamin B5 was a necessary element in the growth of yeast cultures, but it was also discovered to be an essential nutrient for the growth and turnover in cells for mammals, rats and also birds.
What is Vitamin B5?
Also known as pantothenic acid, vitamin B5 is also water soluble like all other vitamin B derivatives. All vitamins help the human body in converting carbohydrates into energy and also breaking down fats. Vitamin B5 is essential for a healthy functioning nervous system throughout the whole body and the brain as well.
The human body requires vitamin B5 every step of the way, in order to synthesize cholesterol and keep up the metabolic process. Vitamin B5 can be found in multivitamins and also B complex supplements, you can easily find it over the counter. The medications come under the name under calcium pantothenate and pantothenic acid.
It can be consumed through capsules, soft gels or tablets the recommended intake of this particular vitamin is not set, but following are a few recommendations according to age:
- 6 mth 1.7mg
- 7 mth to a yr 1.8 mg
- 1-3 yrs mg
- 4-8 yrs 3mg
- 9-13 yrs 4mg
- 14-18 yrs 5mg
- 19 + yrs 5mg
- Expecting women 6mg
- Lactating mothers 7mg
If someone is suffering the rare deficiency of this vitamin they may be recommended a higher dose by their physician.
Vitamin B5 deficiency is extremely rare, but possible nevertheless, the symptoms may include heightened fatigue, nausea, insomnia, vomiting, headaches, depression, tingling sensations, upper respiratory infections, and stomach pains.
Food Sources of Vitamin B5
- Chicken Liver 8.3 mg
- Salmon 1.9mg
- Sunflower seeds 1.98mg
- Sun-dried tomatoes 1.1mg
- Avocados 2mg
- Corn 1.18mg
- Broccoli 0.52 mg
- Mushrooms 1.3 mg
- Yogurt 1.45 mg
- Cauliflower 0.71 mg
There are plenty of other sources of vitamin B5 such as nutritional yeast and so on. Nutritional yeast is considered an excellent source of vitamin B for vegetarians and vegans. Supplements such as multivitamins always contain this essential vitamin.
11 Amazing Health Benefits of vitamin B5
1. Hormone Stimulation
Vitamin B5 has stimulating properties that help regulate the release of hormones from different glands in the body and ensures they are balanced and performing their needed tasks. Vitamin B5 is a synthesizer of multiple enzymatic processes in the body including the stimulation of hormones.
2. Relieves Stress
Depression and anxiety can be the results of vitamin B5 deficiency, people who are suffering from extreme mood lows should increase their intake of vitamin B 5 to reduce its symptoms. However, do not assume that depression is results of vitamin B deficiency, hence first consult your doctor. Vitamin B5 helps regulate the hormones associated with mood and help keep the mind calm.
3. Heart Health
The heart is one of the most vital organs in the body and is responsible for the delivery of nutrients through blood to different parts of the body. Apart from this it also helps retain good fats and remove excessive fats from the body, which keeps the blood vessels cholesterol free.
An active metabolism equals an active mind and body. Vitamin B5 is essential for the metabolic processes in the body; it helps the body break down fats and complex carbohydrates to energize the body. The release of energy from the fast metabolic process helps keep the body and mind functioning properly and reduces any signs of fatigue.
5. Skin Care and Hair Health
Vitamin B5 is a stimulator and balances hormones in the whole body. This function helps protect the pigmentation of hair follicles and also keeps the skin looking tighter and healthy looking for longer. A healthy intake of vitamin B 5 has shown properties of reducing the appearance of wrinkles and age spots on the face.
6. Healthy Immune System
The body needs a strong immune system to keep diseases at bay, vitamin B5 is a facilitator in almost all the significant mechanisms that the body carries out to ensure a strong functioning body and mind. Further research is being carried out to understand the impact of vitamin B5 on the increase of white blood cells.
Vitamin B5 plays an important role in the cell turnover and cell regeneration. Vitamin B5 helps the body generate more hemoglobin by acting in cohesion with elements such as iron and copper.
8. Increased Metabolic Rate
It is an essential nutrient required by the body to keep the enzymatic processes going. It helps the body break down proteins and regenerate muscles faster. It is essential for the generating of energy from a cellular level to the use of energy throughout the organs in the body.
9. Cholesterol Synthesizer
Vitamin B5 is a synthesis of cholesterol and helps lower the levels of bad cholesterol significantly. Studies suggest that pantethine may help reduce triglycerides in the blood also reduce fat retention.
10. Wound Healing
A few studies conducted on rats have shown a positive role of vitamin B5 in facilitating a speeding up the wound healing properties. As previous observations have shown that vitamin B5 helps the body negate respiratory infections and fight off bacteria, this may also prove useful for wound healing and coagulation of blood.
11. Rheumatoid Arthritis Prevention
A few studies show that people suffering from rheumatoid arthritis all show a deficiency in vitamin B5. Adding b5 to your diet can actually help calm the inflammation caused by this kind of arthritis and also reduce the pain.
As vitamin B is an essential part of every cell in the body, it is necessary that you eat foods rich in this vitamin. As produce is not as potent in nutrients as it was years ago, adding multi vitamins and supplements for vitamin B into your diet may also be a smart choice.