Vitamin B5 (pantothenic acid)

Vitamin B5, also known as pantothenic acid, is one of the most important vitamins for maintaining vital functions in the human body.

This water-soluble vitamin plays a key role in the synthesis and metabolism of proteins, fats, and carbohydrates, as well as in the production of hormones and cholesterol.

Vitamin B5 is also involved in the synthesis of certain hormones that can affect sleep quality and stress levels.

It is necessary for the synthesis of coenzyme A, which is critical for energy metabolism in cells.

Vitamin B5 is also important for mental health, as it participates in the synthesis of neurotransmitters that influence mood and cognitive functions.

Scientific studies confirm that pantothenic acid helps maintain the health of the skin, hair, and eyes, and also supports the normal function of the nervous system and digestive tract.

Recommended Daily Allowance of Pantothenic Acid

The recommended daily allowance of pantothenic acid for adults is approximately 5 mg. However, this requirement may increase under certain conditions, such as pregnancy or breastfeeding.

Key sources of vitamin B5 while following a keto diet include:

• Red meat – especially an important source, as it contains high levels of pantothenic acid and is suitable for keto.
• Chicken pancreases and liver – these organ meats contain high concentrations of vitamin B5.
• Eggs – rich in pantothenic acid and other nutrients necessary for a keto diet.
• Certain types of fish, such as salmon and mackerel – excellent sources suitable for a ketogenic diet.
• Avocado – besides being a good source of fats, it also contains vitamin B5.

Possible forms and their learnability

Nutrient forms are listed from best to worst:

Pantethine. This derivative of pantothenic acid consists of two molecules of pantetheine connected by a disulfide bridge. Pantethine is known for its ability to lower levels of total cholesterol, LDL (bad cholesterol), and triglycerides, as well as raise levels of HDL (good cholesterol). It is often used as a supplement to support cardiovascular health.

Options on iHerb:

NOW Foods, Pantethine, 300 mg, 60 Softgels

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≈ $18.36

More 4 product

Product	Price, $
NOW Foods, Double Strength Pantethine, 600 mg, 60 Softgels	33.49
Protocol for Life Balance, Pantethine, 300 mg, 60 Softgels	34.88
Source Naturals, Pantethine, 300 mg, 90 Tablets	52.04
Swanson, Pantesin Pantethine, 60 Softgels	15.90

Dexpanthenol (panthenol). This is the alcohol form of pantothenic acid, which easily penetrates the skin. Dexpanthenol is often used in cosmetic and pharmaceutical products for moisturizing the skin, accelerating wound healing, and treating irritations.

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Tiam, Panthenol Moist Cream, 1.7 fl oz (50 ml)

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Pantothenic acid calcium. This is a stable salt of pantothenic acid, widely used in vitamin supplements. It has good bioavailability and is often used for the prevention and treatment of vitamin B5 deficiency.

Options on iHerb:

NOW Foods, Pantothenic Acid, 500 mg, 250 Veg Capsules

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≈ $17.14

Life Extension, Pantothenic Acid, Vitamin B-5, 500 mg, 100 Vegetarian Capsules

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≈ $13.68

Pantothenic acid (free form). This form of vitamin B5 is found in food, but is less stable and can be destroyed during cooking. Although it naturally occurs in many products, its bioavailability may be lower compared to the aforementioned forms.

Symptoms and Consequences of Vitamin B5 Deficiency

A deficiency of this vitamin can lead to various symptoms that affect the overall condition of the body.

These include: fatigue, weakness, sleep disturbances, irritability, and depressive states.

Skin problems such as peeling and redness may also be observed, and in more severe cases, disruptions in the digestive and immune systems.

Possible Risks and Consequences of Excess Vitamin B5

Cases of excess vitamin B5 are extremely rare, as it is well excreted by the kidneys, and the body can regulate its levels.

However, in theory, excessive intake of vitamin B5 in the form of supplements could lead to diarrhea and watery diarrhea. This is because at high doses, pantothenic acid may act as a laxative.

Additionally, there are suggestions that excessive consumption of this vitamin may cause digestive problems and stomach pain, although there is limited scientific data on this matter.

It should be noted that under normal conditions, when obtaining vitamin B5 from food, the likelihood of excess is virtually excluded.