Vitamin B5
Vitamin B5 or pantothenic acid is a water-soluble vitamin. It is in salmon, brewer’s yeast, legumes, mushrooms, broccoli, cabbage, collard green, eggs, fish, nuts, milk, cheese, wheat, peanut, soybeans, and molasses.
You should be able to get all the vitamin B5 you need by eating a healthy balanced diet and lifestyle.
Proven health benefits of vitamin B5
- Supports metabolism
- Improves mental performance
- Reduces tiredness and fatigue
- Synthesises coenzyme A which is essential for the synthesis of fatty acids and is vital for converting foods into fatty acids and cholesterol (1)
Based on reports it may help with
- Digestion
- Inflammatory conditions such as arthritis
- Allergies
What are the benefits?
1) Supports energy metabolism
Vitamin B5 is needed to absorb and utilise fats, carbohydrates and proteins. It follows that vitamin B5 may support proper growth and development.
2) Reduces tiredness and fatigue
The vitamin plays a role in pathways for releasing energy from fats and sugars and can help to relieve tiredness and fatigue. Vitamin B5 may be beneficial to those feeling tired and rundown.
3) Decreases inflammation
Vitamin B5 helps the body to synthesise and utilise steroid hormones, vitamin D and some neurotransmitters. Some steroid hormones have anti-inflammatory properties which might help to control the swelling associated with arthritis.
The anti-inflammatory properties of vitamin B5 may help treat inflammation caused by allergies. It follows that vitamin B5 may relieve hay fever.
4) Helps manage cholesterol
The by-products of vitamin B5 are called pantothenic and may help reduce high cholesterol.
Vitamin B5 works well with
- Zinc and other B Vitamins, to help digest carbohydrates, protein and fats
- Vitamin C, taken alongside B Vitamins, to support the absorption and utilisation of nutrients
- Lecithin, fish oils and garlic, to help to manage cholesterol
- Ginseng, guarana, iron and C0Q10 to alleviate fatigue and tiredness
- Vitamin A, nettle and echinacea to relieve allergies
Signs of deficiency
The symptoms of vitamin B5 deficiency include tiredness, fatigue and burning foot syndrome. Burning foot syndrome is when someone experiences numbness in their feet, and intense pain and inflammation. Other symptoms of vitamin B5 deficiency include insomnia, anaemia, nausea and vomiting, muscle cramps and skin problems.
How much do you need?
According to the National Health Service (NHS), you should be able to get all the vitamin B5 you need from your daily diet.
Your body cannot store it so you will need it in your diet every day. (2)
Resources:
- https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
