Pantothenic acid, also known as vitamin B5, as well as the "anti-stress vitamin", is a water-soluble vitamin and member of the B-complex family of vitamins first researched in the 1930-1940s, and is essential for humans and animals for growth, reproduction, and normal physiological functions. It is a precursor of the coenzymes, CoA and acyl carrier protein of fatty acid synthase, which are involved in more than 100 different metabolic pathways including energy metabolism of carbohydrates, proteins and lipids, and the synthesis of lipids, neurotransmitters, steroid hormones, porphyrins and hemoglobin.
The name of the vitamin comes from the Greek word pantos, meaning "everywhere." The vitamin's name reflects its almost universal presence in nature - including in virtually all types of food. This nutrient can also be manufactured in the body by the intestinal flora.
Pantothenic acid is used for treating asthma, hair loss, allergies, stress and anxiety, respiratory disorders and heart problems. Also, it used to improve immunity, osteoarthritis, ageing signs, resistance to various types of infections, physical growth, and diabetes and skin disorders.
Patients report that pantothenic acid helps improve their mood and energy. Personally, "when I take pantothenic acid, I notice an improvement in alertness, concentration, energy, and visual clarity with dosages ranging from 100 to 250 mg. I do experience insomnia, though, when I take more than 250 mg of pantothenic acid, even if I take it in the morning." says Ray Sahelian, M.D.
Benita von Klingspor, a nutritionist in Marina Del Rey, California, says, "Pantothenic acid is one of my favorite nutrients. I know the effects of this nutrient extremely well since I've been taking 100 to 250 mg most mornings for more than thirty years. I often recommend it to many clients with low energy. Pantothenic acid increases their alertness and focus, improves their mood, and enhances their joy in life. They begin to have more interest in whatever they're doing. However, if people take too much pantothenic acid, they can become overstimulated, wired, and easily aggravated."
Other uses and benefits of pantothenic acid include:
It is used to treat acne. One of the most popular (and well searched for online) pantothenic acid benefits is how it can be used to treat and heal acne. A 1995 study into pantothenic acid found that high doses of vitamin B5 significantly reduced pore size and a reduction in visible acne between one and four weeks. Pretty impressive. Nowadays, many skin care manufacturers have taken advantage of these pantothenic acid benefits to market their products and, hopefully, cure more people of their acne.
It heals wounds and scars. Another study done in the late 90′s shows how pantothenic acid can speed up the recovery time for wounds and scars, healing them. It is believed that this is down to the production of collagen and protein synthesis on the wound site which leads to accelerated healing.
It may strengthen your hair. Studies in mice showed that skin irritation and loss of hair color could be caused by a pantothenic acid deficiency, but human studies reveal no such results. However, the hair care industry does still advertise pantothenic acid as an ingredient in some products.
It can help reduce obesity. One theory presented by Dr. Lit-Hung Leung was that a deficiency in pantothenic acid would increase the effects of hunger and weakness, leading them to eat more and thus, gain more weight. In a study of patients from ages 15 to 55, they found that 10mg of pantothenic acid a day meant the dieters could lose up to 1.2kg of body fat per week with lessened effects of hunger and weakness. Studies are ongoing, but it seems that the pantothenic acid benefits in obesity could be very promising indeed.
It reduces cholesterol. One of the most documented pantothenic acid benefits is the impact of pantethine (a pantothenic acid compound). In a series of small clinical trials, pantethine has been shown to improve fatty liver and triglyceride levels in patients, as well as significantly lowering cholesterol levels. This benefit is the primary reason why the best quality multivitamin supplements include a daily 40mg dose of pantothenic acid.
It can lower the symptoms of allergies. Another compound form of pantothenic acid, dexpanthenol, is used in certain over the counter nasal sprays in Europe. This is because studies have shown that it can have a huge impact on nasal irritation, and congestion from allergies or a surgical procedure.
As you can see, some of the pantothenic acid benefits are legit and have genuine data to back them up, while others are either still being researched or have little conclusive evidence.
Either way, if you are looking to reduce your acne or lower your cholesterol to a more healthy level, there is little doubt that pantothenic acid benefits both of these conditions.
When found in its CoA form, pantothenic acid plays a pivotal role in helping release energy from sugars, starches, and fats. Most of this energy release occurs in the energy production factories found in every cell called the mitochondria. Increased levels of pantothenic acid in the blood of marathon runners, for example, has led to interest in this vitamin as a potential aid in physical training, where sustained energy release from the mitochondria is critical.
While the CoA form of pantothenic acid is important for releasing energy stored as fat, it is equally important for the creation of fat. Two basic types of fats - fatty acids and cholesterol - both require the CoA form of B5 for their synthesis. Sphingosine, a fat-like molecule that is constantly involved in the delivery of chemical messages inside our cells, also requires B5 for its synthesis.
In order for B5 to support production of fats, it must usually undergo two chemical changes. The first required change is conversion to its CoA form. The second change, which is called acetylation, converts the CoA form of B5 back into acteyl CoA. This conversion of B5 into acetyl CoA, and then back into B5, is a process that occurs continually within our cells.
In one sense, pantothenic acid shares "double duty" in the production of fat. In its acteyl CoA form, it helps provide fat with its chemical structure because the acetyl portion of acetyl CoA is the basic building block for fat. However, pantothenic acid is also involved in the transport of these acetyl building blocks from one part of the cell (the large, watery-part called the cytoplasm) into smaller, more specialized organelles (called the mitochondria) where fat is actually produced. The tranport of these fat building blocks is carried out by a protein called acyl carrier protein (ACP), and once again, pantothenic acid is required for this protein to function.
Sometimes it is important for the body to make small chemical changes in the shape of cell proteins. For example, if a cell does not want its proteins to be chemically broken down into other substances, it may want to modify their structure in order to prevent this chemical breakdown. One way for cells to accomplish this task is by attaching a special chemical group, called an acetyl group, to the proteins. Pantothenic acid, in the form of CoA, can be used to help acetylate proteins, thereby protecting them from chemical breakdown. The attachment of acetyl groups to proteins can be important for other reasons, however. Sometimes this chemical process can dramatically change the function of a protein. For example, sometimes the acetylation of a protein can pave the way for its conversion into a hormone. This process is especially well-researched in relationship to the body's adrenal glands, where stress-related hormone production requires participation of pantothenic acid.
A few signs that indicate a significant deficiency of pantothenic acid are:
The first signs of pantothenic acid deficiency are burning sensations in the hands and feet and numbness coupled with poor coordination.
This vitamin is extremely essential for acetylcholine synthesis which is required for muscle contractions and its deficiency can cause muscle cramps, numbness, and tingling sensations of muscles which make them very uncomfortable.
This vitamin also contributes to producing energy inside the body. As a result, common symptoms of pantothenic acid deficiency in the body are irritability, fatigue, tiredness, and apathy.
Intestinal symptoms like diarrhea, vomiting, and water retention are also other deficiency related symptoms.
Pantothenic acid contributes to sugar metabolism, so its deficiency causes increased sensitivity of tissue cells to blood sugar levels. This causes a drop in blood sugar levels resulting in Hypoglycemia. Sleep disturbances, restlessness, and irritability are prime symptoms of a falling blood sugar level and indicate a deficiency of pantothenic acid.
The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
To treat and prevent pantothenic acid deficiency and for overall health, no recommended dosage but 100 to 250 mg daily is indicated.
The Adequate Intake (AI) levels for pantothenic acid, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 1.7 milligrams
6-12 months: 1.8 milligrams
1-3 years: 2 milligrams
4-8 years: 3 milligrams
males 9-13 years: 4 milligrams
males 14 years and older: 5 milligrams
females 9-13 years: 4 milligrams
females 14 years and older: 5 milligrams
Pregnant females of any age: 6 milligrams
Lactating females of any age: 7 milligrams
Keep in mind that these low doses do not take into account treating deficiency symptoms or other conditions. Higher doses may be recommended by a health care provider for the treatment of specific conditions.
At very high supplemental doses of 2 or more grams per day, intake of pantothenic acid can cause mild diarrhea. The fact that much lower doses of this vitamin (in the 500 milligram range) have also been used to treat constipation lends credence to this association with diarrhea. But because diarrhea-linked doses of B5 are hundreds or thousands times the Recommended Dietary Allowance (RDA) level, and because no other toxicity symptoms have been reported in the literature, no Tolerable Upper Limit (UL) was established by the Institute of Medicine at the National Academy of Sciences in its 1998 public health recommendations for pantothenic acid.
"Is it possible to overdose taking pantothenic acid? I have been taking approx. 5 grams of pantothenic acid per day for the last 6 months to get rid of my acne. Until recently, I have experienced no side effects (not even diarrhea, which is the only known side effect of mega-dosing I have seen). I am not on any other medication, though I do take a multivitamin. However, in the past week I have been experiencing what are probably anxiety attacks: periods of rapid heart rate accompanied by feelings of anxiety, tingling in left arm. Also, a persistant buzzing in my head, even when not experiencing anxiety (this is by far the most troublesome symptom). I've been to the emergency room and everything has been checked: blood, thyroid, etc. My heart rate never reaches dangerous levels. I have since ceased taking pantothenic acid and the multivitamin altogether, but the periods of anxiety and the head-buzzing persist. I was wondering if taking so much pantothenic acid might have in any way caused these symptoms. I know that many individuals have taken much higher doses for several years; I also understand that pantothenic acid affects the adrenal glands, the disruption of which I assume may be related to my symptoms."
"My heart was fine, thankfully, but the doctors felt that the immensely high concentration of B vitamins might be causing the problems. Apparently, B vitamins are good for energy but too much can cause the symptoms I was having."
For those interested in making sure they have an adequate supply of pantothenic acid, there are several foods that really pack a punch. Here are some of the common choices for balancing your diet.
Calf's Liver - This seemingly strange choice is, according to some nutritional sources, among the foods most densely packed with pantothenic acid and other nutritional items. However, it's also relatively hard to come by, and may be difficult to cook.
Sunflower Seeds - This popular snack is also a top source of pantothenic acid and other vitamins and minerals.
Corn - This plant in all its many popular uses is a source of many vitamins, including pantothenic acid, and a versatile addition to the common dinner plate. However, watch out for excessive corn in the form of high fructose corn syrup, or HFCS, which includes a lot of calories in sugars that may not be healthy for the body over time.
Broccoli - This green plant delivers pantothenic acid and much, much more. Try it lightly steamed for a better chance at getting most of the nutrients originally packed into the food, where boiling this kind of food source can cause some of the nutrients to leach out into the water.
Squash - This hearty food, a healthy substitute for potatoes, also includes a significant amount of pantothenic acid.
Eggs - Besides being an effective source of protein, eggs also include pantothenic acid, which is part of what makes them a popular power diet for the morning meal.
Mushrooms - These naturally occurring foods are also good for delivering pantothenic acid and other nutritional items to the plate. However, those who find them wild must take care to use extreme caution to avoid eating poisonous varieties.
These are some of the top choices for making sure your meals include a good amount of pantothenic acid, to promote overall good health, abundant energy and the tools we need to handle the challenges of the day. Learn more about how to include all of the necessary nutrients in meals, not only to avoid vitamin deficiencies, but to proactively build a better body and body responses for quality of life and longevity.
Yes. Pantothenic acid is relatively unstable in food, and significant amounts of this vitamin can be lost through cooking, freezing, and commercial processing. For example, research on frozen foods has shown a loss of 21-70% for pantothenic acid in animal products (like meats), and similar losses for processed grains (like cereal grains) and canned vegetables. Fruits and fruit juices lose 7-50% of their pantothenic acid during processing and packaging.
Vitamin B5 is usually named as "Pantothenic Acid".
Three forms
There are 3 often used forms:
Pills (tablets, vega-caps, caps etc.): should be swallowed with water. Vega-caps are probably better than tablets because of absorption in the body. Pills are usually 500mg. Less than 500mg means a lot of pills to swallow. More than 500mg means that it's harder to swallow. Pills usually don't solve completely in water, because of some extra ingredients. Keep in mind that pills are harder to use as topical form than powder.
Powder: should be dissolved in a glass of water and then be swallowed. The dose if Powder is harder to measure, so it's recommended to use a weight balancer/scale. Some measure it with a teaspoon. Powder can easy be used as topical form.
Topical form: is usually a crème that should be applied on the area of the face where acne might appear.
The following reviews have been selected:
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9 of 9 people found the following review helpful:
5.0 out of 5 stars Acne control and energy too, August 2, 2009
By
S. Patterson "Health Freedom Warrior" (Hatboro, PA United States)
I've had cystic acne from age 15. Over the years I tried every product, rx or otc, that I could find to stop the breakouts but nothing worked. Three years ago I found a report abstracted from a research study that showed large doses of pantothenic acid can control acne breakouts. I followed the same program used in the study and now my face is reliably clear every day. I only break out now when I run out of pantothenic acid. A nice bonus has been that it helps to maintain my energy level.
This product is a must for me every day.
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2 of 2 people found the following review helpful:
5.0 out of 5 stars For Anxiety, March 25, 2011
By
Mr. Lee
I have anxiety/depression issues. My family and I have been following the Geno Type diet (which is helping, by the way) and it recommends this for Hunter type.
It works for me. My anxiety went from 500% to about 5% (notice in this made up equation that my brain is only capable of 100% anxiety at maximum).
It is definetly worth the price.
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4 of 4 people found the following review helpful:
5.0 out of 5 stars Excellent Stuff, May 1, 2011
By
Zach Murray
I have tried literally everything and nothing actually got rid of my acne, just made it from getting any worse. But after awhile on those products my face would just become immune to the products and I would break out again. I've only been taking 7.5 grams daily for about 5 days now and can already tell a difference. I mean I still have a little acne, but whatever i do get it heals up in no time. My nose blackheads are going away and the pores are already getting much smaller. I have to just wait for my existing blemishes to heal up now. I have great expectations for this in the future. I will update soon.
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3 of 3 people found the following review helpful:
5.0 out of 5 stars It cured my cystic acne!, September 9, 2011
By
Talia
I don't usually write reviews, but considering what this product did for me, I feel like I have to share how good this product is with others who are suffering from cystic acne. My acne started in my late twenties, I was not sure what was causing it and tried many different prescription remedies that weren't really working. I had been searching the internet desperately to find out what others with my problem were using and found a whole lot of people writing success stories about how the use of pantothenic acid (vitamin B5) cleared up their acne. I've been taking 5g a day for 3 weeks now, and I have NO acne! I almost can't believe it! I had so many cysts that I was going into a depression. Please try this product if you have cystic acne; it works - and I know how horrible it feels to be walking around with acne especially as a woman.... not fun.
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7 of 7 people found the following review helpful:
5.0 out of 5 stars Best one on the market, November 5, 2009
By
Dhipanee Mayes "Health Nut" (Fort Collins, Colorado)
Of all the pantothenic acid brands that I have tried in the past, this one is the most effective at controlling and eliminating my acne. I started getting acne after delivering my third child and need a more natural way to control it. At first I had to take larger doses, at least 5000mg a day. That lasted at least 4 weeks. After that, I fiddled around with the dosage and found that taking 2000mg a day controls my acne and prevents breakouts completely. So, forgo the harsh chemicals and drying agents that you smear on your face to eliminate those pimples, this is the best thing to cure acne.
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1 of 1 people found the following review helpful:
5.0 out of 5 stars Works great, August 16, 2011
By
Reginald Carter
Been taking this supplement for about a week now. Use 7k mg or so a day. Once I get to the end of week 2 will go down to about 4-5k per day. Works wonders. My skin is clear and bright. No new pimples at all. I got 1 small one, and it went away after a day or so. I will keep buying this. Works from the inside out and much cheaper than buying all kinds of acne products that don't work. So I take these supplements, with a facewash, and a clean and clear salicyclic acid moisturizer. couldn't be happier. I bought 2 bottles since I knew I would be taking a lot initially. Highly recommended.
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3 of 3 people found the following review helpful:
5.0 out of 5 stars Inexpensive and Effective Skin Treatment, March 7, 2011
By
Cresence Eberle (Fort Salonga)
I can wholeheartedly confirm the other reviewer's comments about the use of pantothenic acid as a skin treatment. I started using it six months ago... At that point I had been suffering through a fairly severely acne breakout which did not respond well even to prescription creams and other medications proposed by my doctors. I used about 2,000 mg/day. If the outbreak seemed worse than usual because of stress, I increased this somewhat. I never went below 1,000 mg/day. Over time, this has wiped out most of the symptoms and helped to mitigate new breakouts.
Those using B-6 for this reason might want to consider some complementary treatments. Adovia's sulfur soap (the soap, not the mud) can help to hasten the healing of sores and can also reduce the number and severity of breakouts. In addition, several companies offer retinol (vitamin A) skin cream... I found that topical application of this cream can reduce or eliminate subcutaneous swelling that might not have gone as far as a breakout. Vitamin A is generally good for skin health.
All of these solutions can be relatively inexpensive compared to more heavily marketed and proprietary treatments like ProActiv. They can also be more effective if used systematically. FWIW, I'm a 60+ guy. Although these treatments might be thought of as suitable for younger people or women, they appear to be pretty good for just about anyone with a skin problem.
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