With vitamin B5 we are getting over to another vitamin of the vitamin B complex. Like other vitamins of the vitamin B complex, it also plays an important role in our metabolism. In this blog post, you will find information about pantothenic acid, which is the known name for vitamin B5. And we will have a closer look on it, based on the question “What is Vitamin B5? – The Metabolism Booster”.
Why can you call Vitamin B5 “The Metabolism Booster”?
Vitamin B5 participates in the carbohydrate, the protein and the fat metabolism. The name pantothenic acid derives from the greek word “pantheon”, which means from all quarters. This is dedicated to the fact, that pantothenic acid can be found in
nearly all foods and is needed in nearly all parts of the body, especially in the energy metabolism.
Particularly important is its function as a main component of the enzyme coenzyme A, which is necessary for the production of several hormones.
As you can see vitamin B5 or pantothenic acid is there to boost your metabolism and therefore your body, so that it works well.
What is Vitamin B5?
Vitamin B5 is the fourth vitamin of the essential vitamins in the vitamin-b-complex, which we have to get through our nutrition.
It is water-soluble, resistant to oxidation and heat-sensitive. It is also known as pantothenic acid. It is a derivative of the amino acid β alanine. It can be formed out of the provitamin dexpanthenol.
What is the demand of Vitamin B5?
Depending on the age, health and lifestyle the daily demand for an average and healthy adult for the essential vitamin B5 is
5.000 – 6.000 micrograms (μg) per day.
Where can you get Vitamin B5 from (Top foods)?
Here are the Top foods, which are rich in vitamin B5:
1. Butter (up to 50.000 μg/100g)
2. Fish (up to 8.000 μg/100g)
3. Peanuts and sunflower seeds (up to 4.000 μg/100g)
4. Mushrooms (up to 3.000 μg/100g)
5. Pulses like lentils and peas (up to 2.000 μg/100g)
Tip: Brewers yeast is an overall good source of the vitamins in vitamin B complex, which includes the highest amount of vitamin B5 (up to 12.000 μg/100g).
What are the functions and benefits of Vitamin B5?
As mentioned above, the main and most important function of vitamin B5 is its participation in the energy metabolism. In the protein, the fat and the carbohydrate metabolism, it is indispensable as a component of the coenzyme A. There it runs redox reactions like the citrate cycle and the respiratory chain, which are processes to generate energy on the cellular level. Another function of vitamin B5 is its participation in producing hormones, such as steroid hormones formed in the kidneys. In the gall bladder, it helps to build cholesterol, which is among other things a precursor of steroid hormones.
Coenzyme A is also there to detoxify the body by releasing metabolic degradation products, mainly through the liver. Moreover, it is involved in the regeneration of body substances like the skin and the connective tissues. It is just as niacin able to balance the fat values in the body.
What deficiency symptoms of Vitamin B5 exist?
A hypovitaminosis of vitamin B5 is normally seldom. Some risk groups are people who have gut disorders or other chronic diseases and alcoholics. The symptoms can be as followed:
- gastrointestinal complaints
- low appetite
- weakness, fatigue
- a weak immune system
- neurological disorders
- muscle cramps and a burning face
What overdose symptoms of Vitamin B5 exist?
A hypervitaminosis of vitamin B5 is seldom, as surplus vitamin B5 is excreted through the urine. Constant high amounts over 10 Mio μg are needed to cause the followed symptoms:
- gastrointestinal complaints
What else may you have to consider about Vitamin B5?
Sometimes vitamin B5 and vitamin B3 are mixed up. Then it is better to name them by their biochemical name. It is pantothenic acid for vitamin B5 and nicotinic acid or niacin for vitamin B3. You may wonder, why I left out vitamin B4. Actually, it is similar to the other vitamins, but not essential. Once, after its discovery, choline, which is the name of this molecule, was thought to be a vitamin.
Vitamin B5 is absorbed through the so-called “SMVT”-channels, which stands for sodium multi-vitamin transporter.
Vitamin B5 was discovered in 1931, where it was found out that pantothenic acid promotes the growth of yeast.
Vitamin B5 deficiency symptoms become effective after about 4 months of a lack of it.
Vitamin B5, also called pantothenic acid, is an important essential vitamin for a proper function in the enzyme metabolism in providing us with high amounts of energy out of protein, fat and carbohydrates and it helps to regenerate body substances, such as skin and tissues. Yeast, seeds and nuts are good sources for your daily amount of vitamin B5.
Now it is your turn? What do you think? What was interesting here for you? Let us know in the comments.