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Vitamin B5, discovered by RJ Williams in 1933, plays a role in blood cell production, converting food into energy, maintaining liver function,... So what foods contain vitamin B5? How much should you take daily? In this article, Mytour Blog will share more details about its benefits, dosage, usage, and precautions.
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What is Vitamin B5?
Vitamin B5 (also known as pantothenic acid) is a water-soluble vitamin found in both animal and plant-based foods. This compound participates in various physiological processes of the body such as:
- Promoting healthy digestion
- Producing red blood cells to carry oxygen throughout the body
- Maintaining healthy skin and hair
When lacking this substance, the body may experience symptoms such as fatigue, irritability, headaches, gastrointestinal issues, muscle weakness, ... In the market, vitamin B5 is formulated and produced as pantothenic acid. This compound is abundant in skincare and hair care products, dietary supplements, ...
Vitamin B5 is one of the 8 essential B-group vitamins (Source: Internet)Benefits of vitamin B5
The most notable benefits of vitamin B5 include:
Vitamin B5 helps address skin issues
- Moisturizes and retains moisture for the skin: Acting as a barrier to protect and retain water for the skin, preventing moisture loss that can cause dryness and cracking. People with dry skin, especially prone to flaking in winter, greatly benefit from skincare products containing vitamin B5 as it moisturizes, effectively maintaining elasticity.
- Anti-aging: Pantothenic acid or Provitamin B5 extract accelerates collagen and elastin formation, thereby slowing down the aging process. Moreover, it gently exfoliates the skin, promoting the growth of new cells, resulting in smoother and more hydrated skin.
- Scar fading: Pantothenic acid essence has the ability to develop structural proteins, thus expediting the scar fading process. This is why vitamin B5 is often included in acne treatment products.
- Antioxidant properties: Provitamin B5 has the ability to produce glutathione - a substance that reduces melanin formation by binding peroxide and free radicals. Skincare products containing this substance provide radiant skin by limiting the formation of dark spots, freckles on the skin.
B5 in cosmetics helps moisturize dry skin (Source: Internet)Supports nervous system function
B5 helps the nervous system produce acetylcholine, a neurotransmitter that connects with other parts of the body, helping the brain send signals to the immune system and many other organs. When deficient, the body's mobility is impaired, accompanied by fatigue.
Improved nervous system function thanks to vitamin B5 (Source: Internet)Supports improved cardiovascular health
Another function of this vitamin is to synthesize, regulate, and maintain cholesterol levels in the blood within permissible limits. This helps prevent arterial blockage, often leading to heart attacks or strokes. Additionally, it also produces red blood cells to carry oxygen to all organs in the body.
B5 has a role in protecting cardiovascular health (Source: Internet)Efficiently improves mood
The mood of humans is closely related to vitamin B5. This compound helps maintain a stable state, prevent stress, soothe the nervous system, and combat depression. When the body is deficient, individuals are prone to anxiety, fatigue, mood swings, irritability, and more.
Lack of B5 leads to fatigue in the body (Source: Internet)Enhances immune system
The B-complex vitamins act as a shield against viruses, bacteria, and parasites. As a result, the body can effectively reduce the risk of illness and efficiently eliminate toxins.
B5 aids in boosting the immune system (Source: Internet)Recommended dosage of vitamin B5 supplementation for the body
Although B5 is highly beneficial, incorrect dosage can lead to adverse effects. Nutrition experts recommend the following dosage based on age:
- For infants under 6 months: 1.7 mg/day
- For infants aged 7 to under 12 months: 1.8 mg/day
- For children aged 1 to 3 years: 2 mg/day
- For children aged 4 to 8 years: 3 mg/day
- For children aged 9 to 12 years: 4 mg/day
- For males/females over 14 years: 5 mg/day
- For pregnant women: not exceeding 6 mg/day
- For breastfeeding women: not exceeding 7 mg/day
Note that you should supplement B5 through various methods by consuming a variety of foods. Also, remember to follow your doctor's instructions or usage guidelines on the packaging for cosmetics and products containing B5.
Different ages require different B5 supplements (Source: Internet)Effective ways to use vitamin B5
Besides consuming foods rich in vitamin B5, this vitamin is often supplemented orally. Currently, there are many B5 supplements on the market that many consumers choose. Depending on age, gender, and physical condition, different amounts of B5 are needed. However, according to nutrition experts' recommendations, each person should not exceed 10g/day.
The best time to take it is in the morning or after a meal with a large glass of water. If you forget a dose of B5, take it as soon as you remember. However, if that time is close to the next dose, just skip it and take the next dose as scheduled. Remember, never double the dosage on your own.
B5 should be taken with plenty of water (Source: Internet)Some side effects when using vitamin B5
If B5 is taken incorrectly, patients may experience mild side effects such as diarrhea, itching, or severe side effects such as difficulty breathing, chest pain, rash, facial/lip/mouth swelling, etc. At this point, patients need to be taken to the hospital or healthcare facility as soon as possible.
Overdosing on B5 can lead to side effects such as difficulty breathing (Source: Internet)Suggested foods rich in vitamin B5
Typical foods rich in vitamin B5 include:
- Various types of fish (especially salmon)
- Seafood
- Beef, chicken, pork
- Fresh milk, yogurt, cheese, etc.
- Various types of beans: lentils, soybeans, tofu, edamame, etc.
- Whole grains, bread
- Various vegetables: broccoli, spinach, corn, cauliflower, tomatoes, mushrooms, sweet potatoes, cabbage, etc.
- Fruits: pomegranate, banana, guava, grapefruit, etc.
Foods rich in vitamin B5 (Source: Internet)Considerations when using vitamin B5
B5 vitamin is nearly harmless to the body if used in appropriate doses. However, to minimize potential adverse effects or unwanted side effects, you need to consider the following issues:
- Supplementing B5 adequately, not excessively to avoid surplus but also not too little as it may not suffice for the body.
- Symptoms of excessive B5 intake resembling overdosing on supplements include hot flashes, diarrhea, vomiting, and gastrointestinal upset.
- During processing, B5 is prone to degradation and loss. Especially in cold or canned environments, the B5 content decreases significantly.
- B5 supplementation is contraindicated for patients with hemophilia or mechanical intestinal obstruction. If used for patients with intestinal paralysis, ensure adequate electrolyte and water intake.
- Avoid taking B5 concurrently with Tetracycline antibiotics as it interferes with the drug absorption process.
- Do not use B5 with Alzheimer's disease medications without supervision from a doctor, as B5 increases the side effects of cholinesterase inhibitors.
- B5 increases the risk of bleeding, so do not use dexpanthenol (a derivative of pantothenic acid) with B5.
- Dexpanthenol is quite safe for topical application in children. Additionally, it can be used in spray or injectable form.
B5 undergoes changes when frozen (Source: Internet)Above are all the most important information about vitamin B5 that you need to know for proper supplementation. To find nutrition books or healthcare methods, don't forget to visit the Mytour e-commerce website. Here, the most reputable books are always continuously updated for you to choose from comfortably.
