Pantothenic Acid Benefits
Pantothenic acid, we know it as vitamin B5. It belongs to the family of vitamin B and majorly a water soluble vitamin. As per our knowledge primarily vitamin B supports adrenal function and provides nutrition for maintaining a healthy nervous system. The name of the vitamin derives from the Greek word pantothen, which means that “from everywhere,” implies that even a small amount of pantothenic acid can be found in nearly every food.
Generally, Pantothenic acid is frequently used in combination with other vitamins of B complex formulations. Normally Vitamin B complex includes vitamin B1 also known as thiamine, vitamin B2 (riboflavin), vitamin B3 known as niacin or niacinamide, vitamin B5 (pantothenic acid), vitamin B6 or pyridoxine, vitamin B12 known as cyanocobalamin, and folic acid. However, there are some other ingredients such as biotin, para-aminobenzoic acid (PABA), choline bitartrate, and inositol are present in other products.
Why Is Pantothenic Acid Necessary ?
Pantothenic acid is a vital nutrient for many purposes, such as in the metabolism of proteins, carbohydrates, and fats; for healthy skin; and in the synthesis of coenzyme A (CoA), which is an enzyme utilized in several reactions in the body, especially the fatty acids break down. Deficiency of Pantothenic acid causes very serious issues in our body, for example, creating insensibility and causing burning sensations in the hands as well as on feet, headaches, fatigue, and insomnia. Because of the involvement of Pantothenic Acid with a wide variety of biological functions, its deficiency can’t identifiable easily.
Pantothenic acid has many important functions. Such as :
• converting food into glucose
• synthesizing cholesterol
• producing sex and stress-related hormones
• forming red blood cells
Along with all B vitamins, pantothenic acid helps to break down fats, carbohydrates, and proteins in our body so that our bodies can utilize them for production of energy and rebuilding tissues, muscles, and organs.
For synthesizing coenzyme A, Pantothenic acid has a significant role. Coenzyme A helps in the fatty acid synthesis and converting foods into fatty acids and cholesterol.
For the creation of sphingosine which is a molecule like fat that helps to deliver chemical messages inside the cells of the body, Coenzyme A is needed.
To metabolize some drugs and toxins safely, the liver also needs Coenzyme A.
Pantothenic acid helps to maintain a healthy digestive system and help the body in using other vitamins present in our body, especially vitamin B2. Vitamin B2 helps to reduce the stress level, but there is no solid evidence that it decreases stress level.
Some researchers found that it works as a moisturizer on the skin and increases the healing process of skin problems.
We can take pantothenic acid as a dietary supplement. And it helps to clear facial acne and also help to reduce the facial blemishes. After 12 weeks of taking it, it was found by the researchers that it helpful in reducing bruise on the skin.
Cholesterol and triglycerides
Intake of pantothenic acid lowers the cholesterol and levels of blood triglycerides or fats. But this course of doses should only be taken under medical supervision.
Some researchers have found that individuals suffered from rheumatoid arthritis have lower levels of pantothenic acid. However, more studies are required to confirm these conclusions.
Cosmetic uses of pantothenic acid
As we know previously that pantothenic acid helps to moisturize our skin, it can also utilize in cosmetics products also. Dexpanthenol, a chemical made from pantothenic acid, which is normally used in creams and lotions especially designed to moisturize the skin.
To add volume and shine to your hair, it is added to the hair products. It’s also beneficial for improving the texture of hair. Those people who are very much interested in styling their hair and utilize some chemical products, for them it is very useful. It could stop thinning hair as well as help to grow hair.
Pantothenic acid chemicals
To get relieved from itchiness and many bad conditions of your skin, you can apply it over your skin. It also helps other skin issues. Such as:
- insect bites
- poison ivy
- diaper rash
Researchers are also studying the chemical pantethine, a chemical made from pantothenic acid, to see if it can lower cholesterol. One study demonstrated that taking daily doses of pantethine for 16 long weeks can lower the level of LDL-C or “bad” cholesterol in our body. The study also found that it can lower coronary heart disease risk.
How Much does an Adult Need pantothenic acid ?
For both men and women, daily adequate intake (AI) is 5 mg according to the Food and Nutrition Board of the National Academy of Science’s Institute of Medicine based in the U.S.
The adequate intake for pregnant women is 6 mg, and 7 mg for breastfeeding women. In human, there is no evidence the level of toxicity for pantothenic acid, but if you would take doses up to 1200 mg some gastrointestinal side effects such as nausea and feeling like heartburn will occur.
How Much Does A Child Need ?
According to the Food and Nutrition Board of the National Academy of Science’s Institute of Medicine established in the U.S, the daily AI of a child is given below:
- infants from birth to six months: 1.7 mg
- infants from seven months to 12 months: 1.8 mg
- children between the ages of one and three: 2 mg
- children between the ages of four and eight: 3 mg
- children between the ages of nine and 13: 4 mg
- and children between the ages of 14 and 18 is the same as adults: 5 mg per day.
Pantothenic acid rich Foods
In both animals and plant products, Pantothenic acid is widely available.
- Meat: Pork, chicken, turkey duck, beef, and organs of animals such as liver and kidney
- Fish: Salmon, lobster, and shellfish.
- Grains: Whole grain such as breads and cereals. Whole grains are a good source of pantothenic acid, but 75 percent of the pantothenic content is removed after the refining process.
- Dairy products: Egg yolk, milk, yogurt, and milk products.
- Legumes: Lentils, split peas, and soybeans.
- Vegetables: Mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, kale, and tomatoes.
Other sources of pantothenic acid include brewer’s yeast, peanuts, sunflower seeds, wheat germ, royal jelly, and oatmeal Pantothenic acid is widely available in food, but it is lost in refining processing, for example, in canning, freezing, and milling. To get greater benefits, foods should be consumed fresh rather than refined. When food is boiled, it is removed in the boiling process because all are majorly water-soluble vitamins.
Side effects and interactions
- For a few health conditions, it is taken as a supplement, but there is not enough evidence to prove that it is that much effective in most of these cases.
- To treat Alzheimer’s disease whatever the medication, it’s adverse is done by pantothenic acid. Those individuals who take recommended doses daily or slightly above that, it is safe for them but if you are taking its supplement or plan to take then before taking it take advise from a doctor.
- Taking very high dose, for example, of 10-20 grams (gm) a day, there is chances of causing diarrhea and increase the risk of bleeding. If pantothenic acid is taken as a supplement, it can create an imbalance in other B vitamins. That’s why it is preferable to take a B complex vitamin. After taking a meal, this should be taken with water.
- Royal jelly contains pantothenic acid so don’t consume royal jelly alongside a pantothenic acid supplement.
- It can collaborate with some drugs and may hamper the effectiveness of the antibiotic, Tetracycline.
- Taking pantothenic acid supplements with some drugs may lead to an adverse effect. It can also increase the effect of Alzheimer drugs called cholinesterase inhibitors. Donepezil (Aricept), memantine hydrochloride (Ebixa), galantamine (Reminyl) and rivastigmine (Exelon) all are the example of Alzheimer’s disease drugs.
- From the previous discussion, we know that it can increase the risk of bleeding. So, people who use blood-thinning drugs, such as warfarin (Coumadin) or aspirin should be cautious when taking its supplements.
- Pregnant women should not take more than 6 mg a day, and 7 mg when breastfeeding time, as it may not be safe.
- Always consult with a doctor before taking a supplement, especially those people who are suffered from other health diseases or taking some other drugs.
WARNINGS AND PRECAUTIONS
- If you are allergic to pantothenic acid or any ingredients contained in this drug, then don’t take it.
- Keep distance from children.
- In the case of the overdose of pantothenic acid, get medical help or contact a Poison Control Center immediately.
Effects of Drug Abuse
- Look on “What Are Side Effects Associated with Using Pantothenic Acid?”
- Look on “What Are Side Effects Associated with Using Pantothenic Acid?”
Pregnancy and Lactation
- Don’t take overdose during pregnancy and breastfeeding time. Consult with a doctor before taking its supplements.
The final quote
Pantothenic acid is a vital vitamin that useful for making blood cells in the body and helps to convert food into energy. If your diet is full of a variety of foods, then you neither suffer the deficiency of it nor you need to use supplements.