Vitamin B5 Pantothenic Acid

Vitamin B5, known as pantothenic acid, is a water-soluble nutrient essential for converting food into energy and synthesizing coenzyme A (CoA), a molecule vital for fatty acid metabolism and cellular processes. It supports nerve function by aiding acetylcholine production, a neurotransmitter critical for muscle movement and brain signalling. Recent studies highlight its role in cancer metabolism, with research showing pantothenic acid fuels MYC-driven tumour growth in breast cancer models. While deficiency is rare, it’s linked to fatigue, numbness, and gastrointestinal issues. Found widely in foods like eggs, whole grains, and vegetables, it’s also used in skincare for its moisturizing properties.

Key Facts

  • Pantothenic acid is crucial for synthesizing coenzyme A, which drives over 70 metabolic pathways, including energy production and hormone creation.
  • It supports nerve health by aiding acetylcholine production, essential for muscle control and organ communication.
  • Dietary sources include broccoli, sweet potatoes, eggs, and organ meats, making deficiency uncommon in balanced diets.
  • Severe deficiency symptoms include "burning feet syndrome," fatigue, and gastrointestinal distress, often linked to malnutrition.
  • Supplements like pantethine (a derivative) may improve cholesterol levels, though effects are modest and diet-dependent.
  • Topical forms like dexpanthenol help soothe skin conditions such as eczema and diaper rash.

What does the research say about pantothenic acid and its function in the body?

Pantothenic acid is integral to energy metabolism, hormone synthesis, and nerve signalling through its role in coenzyme A. Emerging research suggests it fuels cancer progression in MYC-driven tumours by enhancing cellular metabolism, though this requires further study. It also shows potential in lowering cholesterol when taken as pantethine.

What are the primary food sources of pantothenic acid?

Rich sources include whole grains, eggs, organ meats, avocados, and vegetables like broccoli and sweet potatoes. Since it’s heat-sensitive, gentle cooking methods help preserve its content.

How can I supplement pantothenic acid?

Supplements typically contain calcium pantothenate or pantethine, with doses ranging from 5–10 mg daily for general health. Higher doses (up to 900 mg) are used experimentally for cholesterol management but should be discussed with a healthcare provider.

What are the main symptoms of pantothenic acid deficiency?

Deficiency causes fatigue, numbness in extremities, irritability, and gastrointestinal issues like nausea. Severe cases may lead to "burning feet syndrome," marked by foot pain and inflammation.

Are there any known side effects of supplementing pantothenic acid?

High doses (over 1,000 mg daily) may cause diarrhoea or indigestion, but typical supplements are well-tolerated. Topical forms like dexpanthenol rarely cause skin irritation.

How long does it take to see the benefits of pantothenic acid supplementation?

Effects vary: cholesterol improvements may take 8–16 weeks, while skin benefits from topical applications can appear within days. Energy-related changes might be noticeable in weeks with consistent intake.

What should consumers look for on the supplement label when supplementing pantothenic acid?

Opt for "calcium pantothenate" or "pantethine" forms, and check doses align with recommended intakes (5 mg/day for adults). Avoid products with unnecessary additives or unverified claims.

Can pantothenic acid improve skin health?

Yes, derivatives like dexpanthenol are used in creams to hydrate skin, heal minor wounds, and reduce irritation from conditions like eczema. Oral supplements may also support skin repair but lack robust evidence.

Does pantothenic acid help with stress?

It aids adrenal gland function, which produces stress hormones like cortisol. While not a direct stress remedy, adequate intake supports overall metabolic resilience during stressful periods.

Is pantothenic acid effective for weight loss?

No strong evidence links it to weight loss, though its role in metabolism may indirectly support energy balance. A nutrient-rich diet containing B5 is more effective than isolated supplementation.


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