Nicknamed “anti-stress vitamin ”, vitamin B5, or pantothenic acid, is also very renowned for its restorative action on the skin and hair .
In this article, we return to its role and its benefits for the body.
Focus on pantothenic acid also called “Vitamin B5”
Vitamin B5, or pantothenic acid , is an essential vitamin for the body.
Like other water-soluble vitamins, it is not stored in the body. It is therefore essential that it be provided daily through a diversified and balanced diet.
Like all B vitamins, it is involved in a certain number of biochemical and enzymatic reactions by playing the role of co-factor (for coenzyme A).
What is the role of vitamin B5?
As a coenzyme, vitamin B5 has multiple roles and is involved in protein and lipid synthesis as well as in water balance.
Vitamin B5 also participates in the regulation of energy metabolism and reduces fatigue by having a positive effect on stress.
In addition, certain scientific studies have demonstrated an important role that vitamin B5 derivatives can have on metabolic syndromes such as hypercholesterolemia and triglyceridemia.
It is also involved in the synthesis of different steroid hormones, such as cortisol and adrenaline (which are the stress hormones), testosterone, estrogens and progesterone (which are the sex hormones).
What are the benefits of vitamin B5?
The benefits of vitamin B5 are numerous:
- It offers better skin healing
- Beautifies the skin
- Promotes hair growth by strengthening the hair bulb
- Helps to coat the hair and densify the hair
- Reduces hair loss
- Regulates cholesterol and triglyceride levels in the blood
- Lowers stress
Concerning skin health, vitamin B5 participates in the metabolism of the hydrolipid film, helping to avoid skin dryness and keeping it supple.
Vitamin B5 strengthens the surface layer of the skin and promotes cell growth.
Vitamin B5 also has anti-inflammatory and soothing properties, so it is interesting to consume it for acne or redness problems . Furthermore, its restorative action will allow better healing of the skin and mucous membranes.
Vitamin B5 can also be used to restructure the hair fiber by filling in the hair scales .
This vitamin is therefore essential and essential for the health of the appendages, which are the nails, all the skin cells and the hair.
Vitamin B5 needs?
The recommended daily intakes are different depending on gender.
They are approximately: 4.7 mg/day for women and 5.8 mg/day for men.
Note that in certain specific cases it is necessary to increase vitamin B5 intake. This is particularly the case for people with a vegan diet, diabetics, people consuming alcohol, pregnant and breastfeeding women (NB: no more than 10 mg/day).
Is there a risk of deficiency?
The risks of vitamin B5 deficiency are very rare , as this vitamin is present in almost all foods.
However, in certain cases, a deficiency can result in nervous system disorders with headaches and other problems such as mood and sleep disorders. There may also be some tingling in the extremities and certain gastrointestinal disorders.
In what foods can we find vitamin B5?
As its scientific name indicates (in Greek pantothen meaning everywhere), vitamin B5 is found in many foods , both of animal and plant origin, cooked and raw.
As it is water-soluble, it is preferable to cook foods with steam rather than with water, in order to limit the loss of the vitamin through dissolution in the cooking water. (Up to 40% of the original content) *.
It is present in:
- Meat (duck, chicken): liver, kidneys
- Dairy products (gorgonzola)
- Fish (trout and salmon).
- Mushrooms such as dried shiitakes or button mushrooms, brewer's yeast.
- Whole grains (rice, wheat/wheat germ)
- Legumes (lentils, split peas, beans, broad beans)
- Vegetables (green vegetables, cauliflower, koreta leaf)
- Fruits (watermelon, dates, pomegranate, strawberry, banana)
- Oilseeds (almonds, cashews, hazelnuts, macadamia nuts, walnuts, pistachio, avocado). Royal jelly also contains it.
* Note that all other water-soluble vitamins are also affected by this mechanism (if cooking in water, adding salt helps limit the osmosis mechanism and losses of the basic food).
Vitamin B5 is also heat-sensitive: avoid long cooking to preserve it
Vitamin B5 in food supplements
As a dietary supplement, vitamin B5 is often taken in cases of acne to repair and heal the skin more quickly but also to accelerate hair growth. It is truly an effective beauty ally.
The Argalys Multivitamin & Minerals formula provides 100% of the daily needs of vitamin B5 for an adult as well as 16 other vitamins and minerals essential to the body, including magnesium.
Fatma Sakhri is a naturopath in the Lyon region.
After training at the Lyon School of Medicinal Plants & Natural Knowledge, Fatma Sakhri joined the Euronature institute affiliated with FENA (French Federation of Naturopathy Schools).
She is part of our partner network!