This water-soluble vitamin B5, also known as pantothenic acid, is present in all living cells. It has many important roles within the body, by turning nutrients into energy and lowering the bad cholesterol and blood pressure. It also regulates blood sugar levels, reduces the risk of nerve damage and heart problems.
Pantothenic acid is responsible for synthesizing fats, carbohydrates, and hormones. It ensures a healthy metabolism by converting foods into energy boosts. Besides, it helps the neurotransmitters found in the brain to send chemical signals throughout our body.
Vitamin B5 can be found in many and various foods like animal products, vegetables, and fruits, or seeds, so a deficiency is rarely seen nowadays.
What are the symptoms of a pantothenic acid deficiency?
A higher deficiency risk poses women on birth control, alcoholics, people who due to certain disorders have problems with the absorption of nutrients.
Although is mostly encountered in malnourished people, signs may be stomach pains accompanied by vomiting, a general state of irritability, depression, and sometimes fatigue. Also, respiratory infections, muscle cramps or insomnia might be symptoms of a vitamin B5 deficiency.
Attributes of vitamin B5
1.Syntesizes cholesterol and prevents plaque deposits along the arteries.
2.Enhances hemoglobin levels besides creating red blood cells responsible for delivering oxygen.
3.Helps vitamin B2 and other vitamins to be processed by the organism, and thus prevents anemia.
4.Lowers bad cholesterol and boost good cholesterol levels, as long with reducing triglyceride numbers which prevent cardiovascular and heart diseases.
5.Metabolizes ailments and turns them into energy. By transforming carbs into glucose and synthesizing coenzyme-A, pantothenic acid is responsible for proteins and fats metabolism.
6.Creates acetylcholine which is a molecule that keeps the nervous system working properly. Without it, the nervous system wouldn’t be able to transport information throughout our body.
7.Enhances mental performance. Balancing hormones, vitamin B5 ensures that we don’t have to deal with anxiety, depression or heightened levels of stress.
8.Fights fatigue and maintains energy levels high so we don’t experience mood swings, sleeping disorders and weight or loss gain.
9.Reduces stress due to the fact that this vitamin regulates adrenal function. This helps us better cope with stressful problems by keeping under control cortisol levels known as being a stress hormone.
10.Prevents wrinkles and is beneficial in radiation therapy. Pantothenic acid accelerates the healing process and determines cellular multiplication
11.Inhibits bacteria and helps our body fight infections and parasites due to antibodies.
12.Clears the skin and eliminates acne. Having anti-inflammatory properties, this vitamin will diminish swelling and a vitamin B5 supplement will help cleanse your complexion.
Side effects and interactions of pantothenic acid
-diarrhea, or an increased risk of bleeding
-pregnant or breastfeeding women shouldn’t take higher dosages of vitamin B5
-might interfere with antibiotic absorption
Foods rich in pantothenic acid
- Beef liver: 4,8 mg
- Sunflower seeds: 2,0 mg
- Avocado : 2,0 mg
- Portabella mushrooms: 1,5 mg
- Duck : 1,5 mg
- Eggs: 1,5 mg
- Broccoli : 1,0 mg
- Yogurt : 1,0 mg
Before taking any Pantothenic Acid supplements, consult your physician and try to maintain a healthy and balanced diet in order to avoid any type of deficiencies.