Vitamins are essential for our body and our health. One of these vitamins is vitamin B5. Vitamin B5, also called pantothenic acid or pantetheine, is an important part of human metabolism and plays a crucial role in many bodily functions. In this article, we will look at vitamin B5, including its chemical structure, its functions in the body, the symptoms and consequences of deficiency, and the risks and side effects of overdose. So stay tuned to learn all about vitamin B5 and how to meet your vitamin B5 needs!
I. What is vitamin B5?
Vitamin B5, also called pantothenic acid, is an essential vitamin. It is one of the most common vitamins found in nature and can be obtained from food. Vitamin B5 is found in many foods in the form of pantothenic acid. Important sources of this nutrient are
- Dairy products
- nuts and seeds
In addition, some foods such as nuts and seeds, meat and fish contain a supplement of vitamin B5, which is achieved through the addition of vitamin B5 compounds.
Chemical structure and properties of vitamin B5
Vitamin B5, also called pantothenic acid, is an essential vitamin that the body needs to function properly. It is part of the vitamin B complex and helps the body manage stress and produce energy . It also plays an important role in the synthesis and breakdown of fatty acids, carbohydrates and other molecules.
Chemical composition and structure
Vitamin B5 is a water-soluble, naturally occurring substance also known as pantothenic acid. It consists of a central atom that carries two carbon atoms, four oxygen atoms and one hydrogen sulfide molecule.
Vitamin B5 is an essential vitamin that the body needs to function properly. It is involved in many different processes in the body. These processes include
- Helping the body cope with stress
- increase in energy production
- Supporting the synthesis and breakdown of fatty acids, carbohydrates and other molecules
- Metabolism support
- Support of the immune system
- Support of coenzyme A synthesis
- Cell renewal support
- Supporting the formation of red and white blood cells
- Supporting the metabolism of skin and muscles
- Support of kidney function
Designations and synonyms for vitamin B5
Vitamin B5, also called pantothenic acid or pantothenate, is one of the eight B vitamins. It is an essential part of our food and is required by the body for energy production and the synthesis of various nutrients.
Names and synonyms for vitamin B5 are:
- pantothenic acid
- Calcium d-pantothenate
- Calcium Pantothenate
- Calcium D-pantothenate monosodium phosphate
- D-pantothenate monosodium phosphate
- pantothenyl alcohol
- 5-D pantothenate
- Vitamin B5
The European Food Safety Authority (EFSA) has confirmed that vitamin B5 belongs to the vitamin B group and is important for normal energy intake. Vitamin B5 is also believed to help maintain normal mental function.
It is important to get an adequate amount of vitamin B5 from food. Some of the best sources of vitamin B5 are
- Steamed oysters
- fried salmon fillets
- Boiled Eggs
- pork meat
- sunflower seeds
Our body cannot produce vitamin B5 itself. It is therefore important that we take in sufficient amounts with food.
Sources and occurrence of vitamin B5
Vitamin B5, also called pantothenic acid, is found in high concentrations in many foods. It is an essential vitamin that the body cannot produce itself but needs to maintain its functions. It is an important part of many processes in the human body that contribute to the storage of energy, the absorption of nutrients and general well-being.
Vitamin B5 is found in a variety of foods:
- Meat: beef, lamb, pork, poultry and fish.
- Eggs: especially yolks, which contain one of the highest concentrations of pantothenic acid.
- Dairy products: whole milk and yogurt.
- Nuts and seeds: Almonds, cashews, walnuts, sunflower seeds, pumpkin seeds and others.
- Vegetables: broccoli, tomatoes, spinach, kale, Brussels sprouts, kohlrabi, among others
- Grains: wheat, barley, millet, quinoa , etc.
- Legumes: peas, lentils, beans, etc.
- Mushrooms: white and brown button mushrooms, portobello mushrooms and others.
In addition, most vitamin B5 deposits are increased through the processing of foods and the introduction of dietary supplements.
It is also important that vitamin B5 is destroyed by heat, light and oxygen if it is exposed to high temperatures for too long. Therefore, it is best to consume foods containing vitamin B5 fresh and at low temperatures.
Differences between the different forms of vitamin B5 (calcium D pantothenate, pantothenic acid, pantetheine)
Vitamin B5 is an important part of our diet as it is involved in numerous biochemical processes. Many foods contain vitamin B5, but there are also synthetic forms that we can supplement our diets with. There are three main forms of vitamin B5: calcium D-pantothenate, pantothenic acid and pantetheine.
Calcium D-pantothenate is the most commonly used form of vitamin B5. Also known as calcium D-pantothenate monohydrate, it is found in many vitamin B5 supplements. It is a stable and water-soluble form of the vitamin, but it is difficult for the body to absorb. Calcium D-pantothenate is also a safe supplement as it is non-toxic.
Pantothenic acid is another form of vitamin B5 that is commonly found in supplements. It is an organic compound that is active in the human body and is required for biochemical processes. It is more soluble in water than calcium D-pantothenate, but not as stable, so it needs to be exposed to certain conditions to retain its potency. Pantothenic acid can also be classified as a safe dietary supplement, but it can also cause side effects.
Pantethein is another substance that is given as a dietary supplement. It is an ester of vitamin B5 synthesized in the liver. It is an easily digestible form of the vitamin, but also less stable than pantothenic acid and calcium D-pantothenate. Pantothenic acid is often considered a safe supplement, but it can also cause side effects such as headaches, stomach upset, and fatigue.
II. Functions of vitamin B5 in the body
Vitamin B5 is an important component of many vital metabolic processes in the body. It helps process fats and carbohydrates, extract energy from nutrients, and eliminate toxins. It is also responsible for the formation of certain hormones, antibodies and red blood cells. In addition, vitamin B5 is involved in the following functions:
- Support of the nervous system: Vitamin B5 helps in the formation and maintenance of the functionality of nerve cells.
- Activation of the immune system: Vitamin B5 helps in the production of antibodies that strengthen our immune system in fighting pathogens.
- Promote Wound Healing: Vitamin B5 helps reduce inflammation at the wound site and aids in wound healing.
- Promote Hair and Skin Growth: Vitamin B5 promotes hair growth and keeps skin healthy and elastic.
Important functions of vitamin B5 in metabolism and energy metabolism
Vitamin B5, also called pantothenic acid, plays an important role in the body's metabolism and energy metabolism. It is one of the water-soluble vitamins and belongs to the group of B vitamins. It is mainly found in animal and plant foods such as whole grain products, nuts, beans, pumpkin seeds and potatoes, but can also be absorbed in small amounts through the intestines.
Vitamin B5 has many important functions in metabolism and energy metabolism. First of all, it is important for the synthesis of fatty acids, cholesterol and steroid hormones. It is involved in converting carbohydrates, proteins and fatty acids into energy. Vitamin B5 also helps in the synthesis of acetylcholine, a chemical important for communication between nerve cells.
Vitamin B5 is also important for red blood cell production and may help lower blood cholesterol levels , which in turn may reduce the risk of heart disease. Vitamin B5 is also an important part of the nervous system and immune cells and helps maintain a healthy memory.
For optimal metabolism and energy function, it is important that the body is sufficiently supplied with vitamin B5. A lack of vitamin B5 can lead to fatigue, difficulty concentrating, muscle cramps, depression and other health disorders.
Importance of vitamin B5 for skin and hair
Vitamin B5, also called pantothenic acid, is an important vitamin for the body. It helps get energy from food and is important for the maintenance of skin and hair.
Vitamin B5 is very important for skin and hair . It improves the general mood and prevents skin problems like dryness. Vitamin B5 can also help keep hair healthy and shiny.
Here are some ways vitamin B5 may promote healthy skin and hair:
- Vitamin B5 increases the elasticity of the skin and prevents wrinkles. This is because it stimulates the production of collagen in the skin.
- Vitamin B5 also supports the body's absorption of other nutrients necessary for healthy skin and hair.
- Vitamin B5 can help with dry skin by increasing the production of fatty acids in the skin, thus helping to retain moisture in the skin.
- Vitamin B5 can also promote hair growth. It stimulates the production of keratin, which supports and protects hair growth.
- Vitamin B5 also promotes a healthy scalp and can help prevent dandruff.
- Vitamin B5 can help protect the scalp from damage caused by environmental factors such as smoke, sun and harmful pollen.
Importance of vitamin B5 for the immune system and wound healing
Vitamin B5 is an essential vitamin that is important for a healthy immune system and wound healing. In the following, the most important properties of vitamin B5 and in particular the importance of vitamin B5 for the immune system and wound healing are considered in more detail.
Importance of vitamin B5 for the immune system
Vitamin B5 is essential for the healthy development and functioning of the immune system. It plays a crucial role in the production and maturation of immune cells, which play an important role in fighting off infection and disease. In addition, vitamin B5 acts as an antioxidant that protects cell membranes from oxidative stress and harmful free radicals that can weaken the immune system.
A sufficient supply of vitamin B5 is particularly important for people who have an increased risk of infection and illness, since their immune system is exposed to increased stress, for example due to chronic illnesses or immunosuppression.
Importance of vitamin B5 for wound healing
Vitamin B5 is an important part of wound healing. It is involved in the synthesis of collagen and elastin, the structural proteins that hold connective tissue together and support the structure and strength of tissue layers. Vitamin B5 is involved in the skin's ability to retain moisture and helps swelling, inflammation and bruising to subside quickly. Vitamin B5 also promotes the healing of wounds and injuries by accelerating skin and tissue regeneration.
Overall, vitamin B5 is an essential part of a healthy diet and plays an important role in the immune system and wound healing. A sufficient supply of vitamin B5 is therefore essential for a healthy immune system and rapid wound healing.
Other important functions of vitamin B5 in the body
Vitamin B5 is an important part of the human diet that helps support numerous bodily functions. One of the most important tasks of vitamin B5 is to support a healthy metabolism and the function of the body's cells. It can also help boost the immune system and promote a healthy metabolism.
Vitamin B5 is important for the synthesis of coenzyme A (CoA), an enzyme involved in many vital metabolic processes. It is involved in the synthesis of various fatty acids needed for the cell membrane and the immune system. It is also required for the synthesis of various substances and some hormones.
Vitamin B5 also plays an important role in the synthesis of acetylcholine, a neurotransmitter responsible for communication between the brain and nervous system. It also helps in the synthesis of cholesterol , which is important in regulating blood pressure and blood circulation. Vitamin B5 is also important for the formation of red blood cells.
Vitamin B5 can also help maintain healthy skin. It helps regulate the skin's moisture levels and supports collagen production, which is necessary for the skin's healthy elasticity and resilience. It can also help fight wrinkles and other signs of aging.
III. Symptoms and consequences of vitamin B5 deficiency
A lack of vitamin B5 can lead to certain symptoms and health problems. These can produce a variety of symptoms and possible complications, such as:
- tiredness and exhaustion
- loss of appetite
- skin rash
- Decreased wound healing
- inflammation and joint pain
- memory and concentration disorders
- double vision
Frequency and causes of vitamin B5 deficiency
Vitamin B5 is a vitamin that is involved in many metabolic processes and is important for various functions in the body. Therefore, it is important to maintain adequate levels of vitamin B5. Unfortunately, vitamin B5 deficiency is all too common and can have serious consequences.
Vitamin B5 deficiencies are more common than many people realize. A 2006 study looked at vitamin B5 levels in blood samples from more than 2,000 people in the United States and found that about 11.3% of the subjects were deficient. Another 2012 study examining blood samples from more than 1,000 Chinese subjects found that 32.1% were deficient in vitamin B5.
There are various reasons why people can suffer from a vitamin B5 deficiency. Some of the most common causes are
- An unbalanced, unhealthy diet - People who do not eat a balanced diet cannot get enough vitamin B5 to meet their body's needs.
- Dieting with too much alcohol - Alcohol is known to be a powerful appetite suppressant, which interferes with the absorption of vitamin B5 in the body.
- A body that cannot absorb enough vitamin B5 - People with chronic diseases that disrupt metabolism sometimes cannot absorb enough vitamin B5.
- Diseases that flush vitamin B5 from the body - Some diseases can cause the body to lose vitamin B5 faster than normal. These include certain chronic kidney diseases and diarrhea.
Possible symptoms and effects of vitamin B5 deficiency on the body
A lack of vitamin B5 can have various symptoms and effects on the body. Symptoms include fatigue, drowsiness, muscle weakness, depression, headaches, loss of appetite, skin irritation, bloating, and a weakened immune system.
Some research suggests that a lack of vitamin B5 can also cause problems regulating fat metabolism and hormone regulation. A lack of vitamin B5 can also lead to diseases of the nervous system.
According to a study, a lack of vitamin B5 can lead to increased sensitivity to oxidative and inflammatory stressors and reduce the concentration of certain enzymes in the body.
A lack of vitamin B5 can also weaken the bone structure and promote the development of osteoporosis. Another study showed that vitamin B5 deficiency can increase the risk of neuronal damage and lead to an increase in LDL cholesterol and a decrease in HDL cholesterol.
A lack of vitamin B5 can also lead to an increase in cortisol levels, which in turn can lead to increased tiredness, sleepiness, fatigue and a weakened immune system.
It is important to avoid vitamin B5 deficiency as it can lead to a number of serious health complications. It is therefore advisable to consume a diet with sufficient vitamin B5 to prevent deficiency and stay healthy.
Relationship between vitamin B5 deficiency and various diseases
Vitamin B5 is an important part of the human body and is essential for overall health. A vitamin B5 deficiency can lead to a number of health problems. Below are some possible diseases and problems that can be caused by a lack of vitamin B5.
- Gastrointestinal problems: A lack of vitamin B5 can lead to indigestion, vomiting, loss of appetite and stomach cramps.
- Neuropsychiatric problems: A lack of vitamin B5 can lead to a reduction in neuromuscular function, a reduction in reactive and long-term memory and a reduction in the ability to concentrate.
- Skin issues: A lack of vitamin B5 can lead to scaly skin, acne and rashes.
- Joint problems: A lack of vitamin B5 can lead to pain, stiffness and swelling in the joints.
- Heart disease: A lack of vitamin B5 can lead to abnormal heart rhythms, an increased risk of heart attack and stroke, and an increased risk of atherosclerosis.
- Sleep disorders: A lack of vitamin B5 can lead to insomnia, restlessness and even depression.
- Anemia: A lack of vitamin B5 can lead to a lack of red blood cells and poor oxygen supply to the body.
IV. Risks and side effects of vitamin B5 overdose
Vitamin B5 is an important part of human nutrition and has hardly any side effects worth mentioning. However, if too much of it is taken, undesirable effects can occur.
An overdose of vitamin B5 can lead to a number of undesirable side effects:
- Increased sleepiness
- upset stomach
If you take too much on a regular basis, more serious side effects can occur, including vitamin B5 poisoning. This poisoning can lead to diarrhea, vomiting, coma and even death. Too much vitamin B5 can also lead to deficiencies in other vitamins and minerals in the body.
Therefore, one should always stick to the prescribed dosage and consult a doctor before taking any dietary supplement.
Maximum daily dose and recommended intake of vitamin B5
The recommended dosage of vitamin B5 depends on many factors, including age, gender, health status, activity level, and diet. The dose can also vary depending on the purpose of use. So e.g. B. for the treatment of certain diseases, a higher dose may be required.
For this reason, the recommended daily dose of vitamin B5 can vary depending on the individual and the purpose.
As a guideline, the European Commission recommends different intake amounts depending on age and gender. These intake levels correspond to the amount of vitamin B5 that an average adult should consume daily to achieve a balanced nutritional profile.
A daily intake of 7 mg of vitamin B5 is recommended for adults over 18 years of age. For children aged 9 to 13, the recommended daily intake is 4 mg of vitamin B5. For children aged 4 to 8 years, the recommended daily dose is 3 mg of vitamin B5.
According to the European Commission, the maximum daily dose for vitamin B5 is 10 mg per day.
There are also some criteria that should be considered before increasing the dose of vitamin B5. Individuals who already have a medical condition should consult their doctor before considering increasing the dose.
Risks and possible side effects of vitamin B5 overdose
Vitamin B5 (also called pantothenic acid) is an essential substance that is important for the health of the body. Adequate intake of vitamin B5 is important for maintaining various bodily functions such as immune function, energy production, collagen formation and more. While vitamin B5 can be very beneficial to the body, overdosing poses a risk and can lead to unwanted side effects.
Vitamin B5 overdose can occur in the form of dietary supplements, foods containing vitamin B5, or prescription vitamin B5 supplements. An overdose of vitamin B5 is not permitted in Europe, but can lead to a number of undesirable side effects.
Possible side effects of an overdose of vitamin B5 can be
- stomach pain
- loss of appetite
- liver problems
- Tingling or numbness in your arms or legs
- Changes in taste or smell
- Elevated cholesterol levels
- Changes in protein metabolism
- muscle cramps
- Elevated creatinine
- increased liver enzymes
It is important to note that not all of the above side effects need to occur. If you suspect an overdose of vitamin B5, you should consult a doctor immediately.
Association between an overdose of vitamin B5 and various diseases
The connection between an overdose of vitamin B5 and various diseases is a very complex issue. Numerous studies have been conducted in recent years to investigate the possible effects of overdose.
It appears that most of the effects of vitamin B5 overdose occur in the gastrointestinal tract. The most common symptoms are stomach pain and nausea. If vitamin B5 intake is increased over a long period of time, constipation and diarrhea can occur.
Other possible consequences of an overdose are
- muscle cramps
In rare cases, an excessive intake of vitamin B5 can lead to life-threatening symptoms such as cardiac arrhythmia, breathing problems and even anaphylactic shock.
According to the European Food Safety Authority, the recommended daily dose of vitamin B5 is 15 mg per day. It is therefore important to limit the intake to this value. However, in some cases it may be beneficial to take a higher dose if prescribed by a doctor.
It's also important to know that vitamin B5 is found in certain foods like eggs, fish, poultry, fruits, vegetables, meat, and dairy products. If you want to avoid an overdose, you should therefore pay attention to how much vitamin B5 you take in with your food.
V. How much vitamin B5 does the body need?
The human body needs a certain amount of vitamin B5 every day. The recommended daily dose is 4-7 mg depending on age and gender. Menopausal women need a little more than younger women. Some people need a higher dose, e.g. B. People with increased stress levels, pregnant women and breastfeeding mothers.
The main sources of vitamin B5 are
- animal products such as fish, poultry, beef, eggs and dairy products
- vegetable fats, nuts and oils
- Vegetables like peas, spinach or kale
- Cereals such as oats, wheat and rye
Recommended daily intake and daily requirement of vitamin B5
Vitamin B5 (also called pantothenic acid) is an essential vitamin needed for a number of physiological functions. However, the recommended daily allowance (RDA) and daily requirement for vitamin B5 depend on age, gender and health status.
According to the European regulation on nutrition and health claims, the daily intake of vitamin B5 must be at least 4.0 mg. To ensure that the recommended daily dose is reached, the following should be observed:
- Adults should consume at least 4.7 mg of vitamin B5 per day.
- Pregnant women need about 6.0 mg per day.
- Breastfeeding mothers should consume between 6.0 and 7.0 mg of vitamin B5 per day.
- Babies and young children need significantly less vitamin B5, around 1.2 - 1.4 mg per day.
A variety of foods contain vitamin B5, including legumes, nuts, dairy products, eggs, meat and fish, vegetables, whole grains, and dried fruit. In smaller amounts, vitamin B5 is also found in some drinks and ready meals.
Although vitamin B5 is found in a wide variety of foods, some people may find it difficult to get the recommended daily allowance. This includes vegans, vegetarians, and the elderly whose ability to absorb and utilize vitamin B5 decreases. In these cases, it may be necessary to take vitamin B5 in the form of dietary supplements.
Peculiarities in different age groups, pregnancy and lactation
Vitamin B5, also called pantothenic acid, is an essential vitamin found in many foods. It is one of the most important vitamins and plays a crucial role in many bodily functions.
- Children: Vitamin B5 plays an important role in the development of the nervous system and immune system in children. It is also important for the growth and development of children and should therefore normally be included in the diet of infants and young children in sufficient quantities.
- Adults: Adults have a higher need for vitamin B5 than children. Vitamin B5 contributes to normal energy-yielding metabolism and normal functioning of the nervous system. It also contributes to the normal functioning of the immune system and is important for the formation of hormones and blood cells.
- Elderly: Vitamin B5 also plays an important role in the health of the elderly. It can help support brain function, reduce tiredness and fatigue, and maintain normal energy-yielding metabolism.
- Pregnancy and lactation: Adequate intake of vitamin B5 is particularly important during pregnancy and lactation. It contributes to the normal course of pregnancy and the development of the fetus. While breastfeeding, it is important to consume enough vitamin B5 to ensure the baby's supply.
Ways to meet vitamin B5 needs
Vitamin B5, also called pantothenic acid or pantothenate, is an essential vitamin that plays an important role in many metabolic processes. It is involved in the production of energy-dense molecules, aids in the absorption and utilization of certain amino acids , fatty acids and carbohydrates, and is important in maintaining a normal nervous system. It is therefore important to take in enough vitamin B5 with food.
Below are some ways you can meet your vitamin B5 needs:
- Eggs: Eggs are an excellent source of vitamin B5. One egg contains about 1.3 mg of vitamin B5 (7% of the recommended daily value).
- Vegetables: Vegetables are also an excellent source of vitamin B5. Asparagus, broccoli, cabbage, spinach and cauliflower are particularly rich in pantothenic acid.
- Grains: Whole grain products are a very good source of vitamin B5. Oatmeal, brown rice, wheat and other grains are particularly recommended.
- Dairy products: Milk and dairy products such as cheese, yoghurt and the like also contain a lot of vitamin B5.
- Meat: Beef, chicken, lamb, pork and fish are particularly rich in vitamin B5.
- Legumes: Lentils, beans, chickpeas and other legumes are also good sources of vitamin B5.
- Nuts and seeds: Almonds, walnuts, peanuts, sesame and other nuts and seeds also contain vitamin B5.
In summary, vitamin B5 is an important vitamin that performs many tasks in the body. The need for vitamin B5 must be calculated individually for each age group, pregnancy and lactation period. There are many natural sources that provide vitamin B5, such as vegetables, nuts, milk and meat products. Vitamin B5 can also be taken in the form of dietary supplements. However, the recommended daily dose should not be exceeded, as this can lead to serious health problems. It is therefore important that you know and carefully consider your body's vitamin B5 needs to stay healthy.
Frequently asked questions about vitamin B5
How does a vitamin B5 deficiency manifest itself?
A lack of vitamin B5 can lead to fatigue, loss of appetite, nausea, muscle weakness, numbness and tingling in the hands and feet.
How can I make sure I'm getting enough vitamin B5 from food?
A balanced diet with foods such as whole grain products, legumes, eggs, dairy products and meat can meet the need for vitamin B5.
Can I take too much vitamin B5?
Excessive intake of vitamin B5 from food is considered harmless. However, overdoses from dietary supplements are possible and can lead to gastrointestinal problems.
Which foods contain a lot of vitamin B5?
Good vitamin B5 suppliers are whole grain products, legumes, eggs, dairy products, meat, fish, mushrooms, avocado and broccoli.
How does vitamin B5 affect my skin and hair?
Vitamin B5 is important for skin health and can support the regeneration of skin cells. It can also promote hair growth and help improve hair health.
Does vitamin B5 have an impact on energy metabolism?
Yes, vitamin B5 plays an important role in energy metabolism and is involved in the production of ATP, the body's energy source.
Can Vitamin B5 Help Against Acne?
Some studies suggest that vitamin B5 may help treat acne. However, the evidence is inconclusive and more research is needed to confirm its effectiveness.