04 74 03 98 80
Nicknamed the “anti-stress vitamin”, vitamin B5, or pantothenic acid, is also well-known for its restorative action on the skin and hair .
In this article, we look back at 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 varied and balanced diet.
Like all B vitamins, it is involved in a number of biochemical and enzymatic reactions, acting as a cofactor (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 helps regulate energy metabolism and reduces fatigue by having a positive effect on stress.
In addition, some 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 various steroid hormones, such as cortisol and adrenaline (which are stress hormones), testosterone, estrogens and progesterone (which are sex hormones).
What are the benefits of vitamin B5?
The benefits of vitamin B5 are numerous:
- It provides better skin healing
- Beautifies the skin
- Promotes hair growth by strengthening the hair bulb
- Helps to coat the hair and thicken it
- Reduces hair loss
- Regulates cholesterol and triglyceride levels in the blood
- Lowers stress
Regarding skin health, vitamin B5 participates in the metabolism of the hydrolipidic film, helping to prevent skin dryness and keep 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 worth consuming it for acne or redness problems . In addition, 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 the hair scales .
This vitamin is therefore essential and crucial for the health of the appendages, which are the nails, all the skin cells and the hair.
Vitamin B5 requirements?
Recommended daily intakes vary depending on gender.
They are approximately: 4.7 mg/day for women and 5.8 mg/day for men.
Please 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 who consume alcohol, pregnant and breastfeeding women (NB: no more than 10mg/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 some cases, a deficiency can result in nervous system disorders with headaches and other issues such as mood and sleep disturbances. There may also be some tingling in the extremities and some gastrointestinal disorders.
In which foods can we find vitamin B5?
As its scientific name indicates (in Greek pantothen meaning from all sides), 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 food with steam rather than in water, in order to limit the loss of the vitamin by dissolution in the cooking water. (Up to 40% of the initial content) *.
It is present in:
- Meat (duck, chicken): liver, kidneys
- Eggs
- 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, coryza leaf)
- Fruits (watermelon, dates, pomegranate, strawberry, banana)
- Oilseeds (almonds, cashews, hazelnuts, macadamia nuts, walnuts, pistachios, avocados). Royal jelly also contains them.
* Note that all other water-soluble vitamins are also affected by this mechanism (when 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 times 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 Multivitamins & Minerals formula provides 100% of the daily requirements of vitamin B5 for an adult as well as 16 other vitamins and minerals essential to the body, including magnesium .
AUTHOR
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!
