Vitamin B5 or Pantothenic Acid: Biological Function, Testing, Nutrition

Vitamin B5, also known as pantothenic acid, is an essential water-soluble vitamin that plays a crucial role in various biochemical processes in the body. It is a part of the B-complex group of vitamins and is required for the proper functioning of enzymes involved in energy metabolism and the synthesis of certain essential molecules. Some key roles of vitamin B5 in the body are:

Energy metabolism: One of the primary functions of vitamin B5 is to assist in the breakdown of carbohydrates, proteins, and fats into energy. It is a component of coenzyme A (CoA), which is essential for the conversion of nutrients from food into adenosine triphosphate (ATP), the body's primary energy currency.

Synthesis of fatty acids: Vitamin B5 is vital for the synthesis of fatty acids, which are crucial components of cell membranes and play a role in the storage and utilization of energy.

Synthesis of acetylcholine: Acetylcholine is a neurotransmitter involved in various brain functions, including memory and muscle control. Vitamin B5 is required for the synthesis of acetylcholine, which helps facilitate proper nerve signaling.

Cholesterol synthesis: Pantothenic acid plays a role in the synthesis of cholesterol, a vital component of cell membranes and a precursor to various hormones and vitamin D.

Hemoglobin production: Hemoglobin is the protein responsible for transporting oxygen in the blood. Vitamin B5 is involved in the synthesis of heme, the iron-containing component of hemoglobin.

Detoxification: Coenzyme A, derived from vitamin B5, is involved in the detoxification of various harmful substances, including drugs and environmental toxins, by facilitating their breakdown and elimination.

Skin health: Vitamin B5 is often used topically in skincare products due to its potential to improve skin health. It may help with wound healing, reducing inflammation, and promoting the overall health of the skin.

Vitamin B5 is found in a wide variety of foods, including meat, poultry, fish, eggs, dairy products, legumes, whole grains, and some vegetables. Since it is water-soluble, the body does not store large amounts of vitamin B5, making it important to include sources of this vitamin in your daily diet to meet your body's needs. A deficiency of vitamin B5 is relatively rare but can lead to symptoms such as fatigue, weakness, and digestive issues.

Vitamin B5 Deficiency

Vitamin B5 deficiency, also known as pantothenic acid deficiency, is relatively rare since this vitamin is found in many common foods. However, certain conditions can increase the risk of deficiency. Some of the common causes of B5 deficiency include:

Poor diet: Individuals who have an inadequate or unbalanced diet, especially those with limited access to a variety of foods, may be at risk of B5 deficiency.

Alcoholism: Excessive alcohol consumption can interfere with the absorption and utilization of vitamin B5, leading to deficiency.

Malabsorption issues: Certain gastrointestinal disorders, such as inflammatory bowel disease, celiac disease, and chronic diarrhea, can impair the absorption of vitamin B5 and other nutrients from the diet.

Medical conditions: Some medical conditions, like chronic liver disease, kidney disorders, and certain genetic disorders, can increase the risk of B5 deficiency.

Symptoms of vitamin B5 deficiency may include:

• Fatigue and weakness: Since vitamin B5 plays a critical role in energy metabolism, a deficiency can lead to fatigue and a general sense of weakness.
• Digestive problems: Deficiency can cause abdominal pain, cramps, and digestive disturbances.
• Neurological symptoms: Numbness, tingling, and muscle cramps may occur due to altered nerve function.
• Skin issues: Skin problems like dermatitis, dry or rough skin, and cracking of the skin at the corners of the mouth can be associated with B5 deficiency.
• Sleep disturbances: Some individuals with B5 deficiency may experience difficulty falling asleep or disrupted sleep patterns.
• Mood changes: Irritability and depression have been reported in some cases of severe B5 deficiency.

It's important to note that these symptoms can also be caused by other medical conditions, so proper diagnosis by a medical doctor is essential.

How to Test Vitamin B5 (Pantothenic Acid) Levels

Measurement of Vitamin B5 (pantothenic acid) is performed by Diagnostiki Athninon in the following tests:

• Vitamin Comprehensive Profile
• B Complex Vitamin Profile
• Vitamin B5 (Pantothenic Acid)

Reference ranges for Vitamin B5 in Diagnostiki Athninon are:

• Severe Deficiency: < 3.5 mg/dL
• Mild Deficiency: 3.5 – 9.9 mg/dL
• Adequacy: 10.0 – 36.0 mg/dL
• Optimum: 29.5 – 42.0 mg/dL
• Toxicity: Not Applicable

Important note: The above reference values refer exclusively to the tests performed at Diagnostiki Athinon, based on the pre-analytical procedure (patient preparation, sample collection method, sample preparation, etc.) and the analytical phase of the specific test (method, reagents, equipment, etc.). It is not possible to make direct comparisons between results produced by different laboratories. Each laboratory should have its own reference values.

Food Sources of Vitamin B5

Vitamin B5, or pantothenic acid, is readily available in a wide variety of foods. Including these foods in your diet can help ensure an adequate intake of this essential nutrient. Some food sources of vitamin B5 are:

• Meat: Beef, chicken, pork, and turkey are all good sources of vitamin B5. Organ meats, such as liver and kidney, are particularly rich in this vitamin.
• Fish: Fish like salmon, tuna, and trout contain vitamin B5.
• Eggs: Egg yolks are a good source of pantothenic acid.
• Dairy products: Milk, yogurt, and cheese are dietary sources of vitamin B5.
• Legumes: Lentils, chickpeas, peas, and beans provide vitamin B5.
• Whole grains: Foods like whole wheat, brown rice, oats, and quinoa contain pantothenic acid.
• Nuts and seeds: Sunflower seeds, peanuts, almonds, and cashews are among the nut and seed sources of vitamin B5.
• Vegetables: Some vegetables that contain vitamin B5 include broccoli, sweet potatoes, mushrooms, and avocados.

It's worth noting that vitamin B5 is sensitive to heat, so cooking methods that involve high heat or prolonged cooking times may lead to some loss of this nutrient. To maximize the retention of vitamin B5 in your diet, consider steaming or microwaving vegetables instead of boiling them.

A balanced and varied diet that includes a combination of these foods can help you meet your daily vitamin B5 requirements. The recommended daily intake of pantothenic acid for adults is generally around 5 mg to 7 mg per day. However, individual requirements may vary depending on age, sex, and overall health status.

Ten of the best food sources of vitamin B5 (pantothenic acid) with their approximate vitamin content per 100 grams:

1. Beef Liver: 8.3 mg
2. Shiitake Mushrooms: 3.3 mg
3. Sunflower Seeds: 2.1 mg
4. Salmon: 1.9 mg
5. Avocado: 1.8 mg
6. Chicken: 1.5 mg
7. Lentils: 1.3 mg
8. Peanuts: 1.1 mg
9. Eggs: 1.0 mg
10. Whole Wheat Bread: 0.9 mg

Keep in mind that these values can vary depending on factors like the specific variety of the food and its preparation method. Additionally, vitamin B5 content in foods can be affected by storage and processing.

Vitamin B5 Supplementation

Vitamin B5 supplementation can be beneficial for individuals who have a deficiency, certain medical conditions, or those who may have increased requirements due to specific circumstances. However, for most healthy individuals with a balanced diet, supplementation is generally not necessary, as they can obtain sufficient amounts of vitamin B5 from their regular food intake.

Some scenarios in which vitamin B5 supplementation might be considered are:

• Deficiency: If you have been diagnosed with a vitamin B5 deficiency through blood tests or show symptoms of deficiency, your healthcare provider may recommend supplementation.
• Malabsorption disorders: Certain medical conditions that affect nutrient absorption in the gastrointestinal tract, such as inflammatory bowel disease or celiac disease, may necessitate supplementation to ensure adequate nutrient intake.
• Increased requirements: Some individuals with higher energy needs due to strenuous physical activity, certain occupations, or stressful situations may benefit from additional vitamin B5.
• Vegans and vegetarians: Plant-based diets can provide vitamin B5, but supplementation might be considered for strict vegans or vegetarians who may not consume enough B5-rich foods.
• Specific health conditions: Some medical conditions may benefit from supplemental vitamin B5 as part of an overall treatment plan. Always consult with your doctor for personalized advice.

When selecting a vitamin B5 supplement, look for a reputable brand that provides the appropriate dosage of pantothenic acid. Excessive intake of B5 from supplements is generally well-tolerated, as it is a water-soluble vitamin, and any excess is excreted in the urine. However, extremely high doses of vitamin B5 might cause gastrointestinal discomfort or diarrhea in some individuals.

The recommended dosage of vitamin B5 can vary depending on factors such as age, sex, individual health status, specific health conditions, and dietary intake.

1. Recommended Daily Intake: The Recommended Dietary Allowance (RDA) for vitamin B5 is as follows:

• Infants 0-6 months: 1.7 mg/day
• Infants 7-12 months: 1.8 mg/day
• Children 1-3 years: 2 mg/day
• Children 4-8 years: 3 mg/day
• Children 9-13 years: 4 mg/day
• Adolescents 14-18 years: 5 mg/day (both males and females)
• Adults (19 years and older): 5 mg/day (both males and females)
• Pregnant and breastfeeding women: 6 mg/day

2. Therapeutic Dosage: In cases where individuals have a deficiency or require higher amounts of vitamin B5 for specific medical conditions or situations, the therapeutic dosage might be higher. However, this should only be determined and prescribed by a healthcare professional based on individual needs.

3. Supplementation: Vitamin B5 supplements are available in various forms, such as capsules, tablets, and liquid preparations. The typical over-the-counter supplements usually contain doses ranging from 50 mg to 500 mg per tablet or capsule.

4. Combination Supplements: Vitamin B5 is often included as part of B-complex supplements, which contain a combination of various B vitamins. These products may contain varying amounts of vitamin B5, depending on the formulation.

Vitamin B5 is generally considered safe and well-tolerated when consumed within recommended dietary intake levels. It is a water-soluble vitamin, which means any excess is excreted in the urine, reducing the risk of toxicity. As a result, side effects from excessive intake of vitamin B5 are rare. However, in some cases, high doses of vitamin B5 supplements may lead to certain side effects:

• Gastrointestinal discomfort: Taking high doses of vitamin B5 supplements can sometimes cause digestive issues, such as diarrhea, nausea, and abdominal cramps.
• Allergic reactions: Although rare, some individuals may experience allergic reactions to vitamin B5 supplements. If you notice any signs of an allergic reaction, such as rash, itching, swelling, dizziness, or difficulty breathing, discontinue use and seek medical attention immediately.

It's important to remember that vitamin B5 deficiency is much more common than excess, and side effects are more likely to occur due to a lack of this essential nutrient rather than from supplementation.

As with any supplement, it's crucial to follow the recommended dosage guidelines and consult with a healthcare professional before starting vitamin B5 supplementation. It is equally important to precede the laboratory tests of the levels of vitamin B5 in the body. They can help determine if you have a specific need for supplementation and provide appropriate guidance on the dosage that suits your individual health needs.

For most people, obtaining vitamin B5 through a well-balanced diet that includes a variety of nutrient-rich foods is sufficient to meet their daily requirements without the need for supplementation.

Vasilis J. Sideris
Biologist
Medical Doctor, Biopathologist (Microbiologist)
Certified Functional Medicine Practitioner, CFMP^®