Vitamin B5, or pantothenic acid, is essential for the metabolism of various energy nutrients: carbohydrates (sugars), lipids (fats), amino acids (constituents of proteins).
Description of the vitamin B5
It is one of the water-soluble (water-soluble) vitamins. It owes its name to being universally widespread (in Greek, “pantothen” means “everywhere”). It can, however, only be produced by plants or micro-organisms.
Role of vitamin B5 in the body
It is involved in the metabolism (storage, mobilization …) of carbohydrates (sugars), lipids (fats) and amino acids (constituents of proteins).
It participates in the synthesis of certain hormones: cortisol, aldosterone, adrenalin …
It is essential to the growth of the tissues and thus contributes to the process of skin healing and to the growth of the hair.
It is useful for good intellectual functioning.
Food sources of vitamin B5
Almost all foods contain this vital vitamin, but offal, eggs, poultry, meats and some cheeses are particularly rich.
Many breakfast cereals are enriched with B vitamins, including B5. Beer yeast and wheat germ can supplement the intake.
In addition, some microorganisms in our intestines produce it ,
It is very sensitive to heat: to preserve it at best, it is important to cook the food just enough time and to avoid reheating several times. As it is water-soluble, it escapes into the cooking waters, hence the interest of steam cooking.
Risks of under-dosing and over-dosing :
RISKS IN CASE OF VITAMIN B5 DEFICIENCY
Since it is present in most foods, pure deficiency states are rare.
It seems that during the Second World War prisoners in Japan and the Philippines suffered from a deficiency of vitamin B5, resulting in “burned feet syndrome”, their symptoms regressing after administration of pantothenic acid.
Experimentally, it’s deficiency results in muscle weakness, fatigue, pain and burning of the extremities, gastrointestinal pain.
RISK OF EXCESS IN VITAMIN B5
The scientific literature does not report any side effects related to intakes of vitamin B5 much higher than the recommended nutritional intakes. There is therefore no safe dose limit.