Vitamin B5 & Health
First, let’s address the obvious, what happened to vitamin B4? While there is a substance that is called vitamin B4 (adenine) it is no longer classified as a vitamin. This is why we are skipping from vitamin B3 straight to B5. You will notice this skip a few more times as we explore the B vitamins.
What is Vitamin B5 & What Does it Do?
B5 is also known as pantothenic acid and is a nutrient that is essential for all living things. It is needed for energy production; the creation of many different substances including hormones, like melatonin; regulation of our DNA function; changing the shape of many of our proteins so they work; metabolism of drugs and toxins through our liver; and even in the production of one of our most important neurotransmitters: acetylcholine.
This is a lot of jobs for one substance!
Disease Prevention:
The role of vitamin B5 in disease prevention is very hard to study, as deficiency is so rare we only see it in experiments or in cases of severe malnutrition in prisoners of war. In these situations we see numbness and tingling in the hands and feet, headaches, fatigue, insomnia, and digestive issues that improve when B5 is reintroduced to the diet.
With supplementation, we do not have evidence of a role for vitamin B5 in the prevention of any diseases at this time. Even a search through the research reveals no meta analysis or systematic reviews of B5 by itself! Remember, a meta analysis is our gold standard when understanding the research, it is a study of the studies.
Treatment of Disease:
When it comes to disease treatment, there’s not much more to see:
B5 has been shown to improve cholesterol metabolism and lower overall levels when given in pharmacologic doses.
Studies of wound healing have shown mixed results, but there is a possibility that topical B5 may help with healing after the removal of tonsils. On skin, we don’t see the same wound healing effect, and in some cases, a rash can develop instead.
Despite what you may have seen advertised to you, B5 will not keep your hair from graying unless you are a lab mouse who was manipulated to develop a B5 deficiency and then developed gray fur. Don’t let any supplement company sell you anti-graying scams!
Toxicity:
No tolerable upper limit for vitamin B5 has been established at this time. However, when massive doses of B5 are given (think 2000x the recommendation), some people will develop nausea, vomiting, and/or diarrhea.
Where to Find Vitamin B5:
Vitamin B5 is found in most foods making it a ubiquitous nutrient. Foods that are particularly rich in B5 include:
Organ meats
Mushrooms
Legumes
Avocados
Sweet potatoes
Fish
Shellfish
Milk
Eggs
Broccoli
Sunflower seeds
Peas
Peanuts
Whole wheat
Additionally, our gut microbes can make vitamin B5, and there is some evidence that we may be able to absorb it from our large intestine.
Applications:
When it comes to vitamin B5, there isn't too much to say. It is a very important nutrient, and it is found pretty much everywhere. You would have to work really hard to develop a deficiency, and when it comes to disease treatment and prevention, we don’t see a big role for supplementing additional B5. This is a nutrient that you don’t really need to think much about.
So, instead, let’s take a moment to appreciate the complexity of our human bodies. We have thousands of tiny chemical reactions keeping us running at all times - all without our oversight or complete understanding!
Daily Intake:
No minimum level of vitamin B5 has been established, so there is no RDA value. Instead, an AI (adequate intake) level of 5 mg for adults, 6 mg during pregnancy, and 7 mg while breastfeeding has been set. This number came from looking at a healthy diet and determining the average amount of B5 one would eat daily. The Linus Pauling Institute also holds to this recommendation due to the lack of evidence for any other recommendation.
Medication Interactions:
Vitamin B5 can further the cholesterol lowering effects of medications or other nutrients such as Niacin. Additionally, medications containing estrogen or progesterone can increase a person’s requirement for B5 in their diet.
That’s it! I looked for more information for you, but while essential for life, there really isn’t much to vitamin B5 when it comes to changing our nutritional intake. Nature has done a good job of covering our needs here!
Next week, we will look at our next B vitamin: B6 - Pyridoxine. There is a lot more to say about this one!
References:
Higdon, J, “Pantothenic Acid” Linus Pauling Institute, 2000, accessed October 12, 2021 https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid
