Vitamin B5 is a popular vitamin known to convert all the nutrients to fuel your body with energy. It has countless health benefits and can be found in all living cells and therefore a wide variety of food products. Vitamin B5 is especially used to treat certain skin disorders (such as acne) and to make skin healthier and softer. It can also be used on acne wounds or irritations to stimulate their healing.
In this article, we will share all the information about Vitamin B5 for skin, and focus on its benefits. So, keep reading to know all about it!
Contents
1. What Is Vitamin B5?
Vitamin B5, also known as Pantothenic Acid, is one of the most crucial vitamins for the human body. It is a vitamin found in almost all foods since it is part of every living cell. You can find it in meats, vegetables, legumes, grains, nuts, dairy, and more.
As its name indicates, it is one of the B vitamins, along with:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin/niacinamide)
- Vitamin B6 (pyridoxine)
- Vitamin B9 (folic acid)
- Vitamin B12 (cyanocobalamin)
And all together they work on turning consumed nutrients including protein, carbs, and fats, into energy for the body.
Consuming enough B vitamins is also important to improve skin health, hair growth, and eyesight. Not to mention that it is essential for the proper functioning of both the digestive and nervous systems, as well as producing red blood cells, which are responsible for the oxygen’s path through the body. Some of the foods that are high in Pantothenic Acid are:
- Sunflower Seeds: 7 mg per 100 grams
- Mushrooms: 3.6 mg per 100 grams
- Salmon: 1.9 mg per 100 grams
- Chicken Breast: 1.6 mg per 100 grams
- Avocados: 1.4 mg per 100 grams
- Beef: 1.3 mg per 100 grams
- Pork Chops: 1 mg per 100 grams
- Lentils: 0.6 mg per 100 grams
- Sweet Potatoes: 0.5 mg per 100 grams
- Whole Milk: 0.4 mg per 100 grams
2. Why Do We Need Vitamin B5?
a. Synthesis of Coenzyme A
Vitamin B5, aka Pantothenic Acid, is essential in the synthesis of Coenzyme A (Acetyl-CoA). Coenzyme A is responsible for fatty acid production from food, and it is also important for producing ATP by initiating the citric acid cycle. Not to mention that it helps the body and especially the liver to metabolize and get rid of multiple toxins and drugs.
b. Digestive System Functioning
To keep a healthy digestive system, consuming Vitamin B5 helps the body absorb other vitamins and nutrients. Deficiency in Pantothenic Acid might occur in the form of gastrointestinal disorders.
c. Skin Care
Vitamin B5 benefits for skin care are very popular, as it helps moisturize the skin and keep it smooth and soft, as well as accelerate the healing process of skin scars and wounds.
Pantothenic Acid is also used to treat acne and dermatologists often prescribe its supplements to help with the acne battle and get back clear skin.
d. Low Cholesterol Levels
Studies show that Pantothenic Acid supplements work on lowering cholesterol and triglycerides levels but only if taken appropriately. Seek medical advice before trying to decrease your cholesterol using Vitamin B5.
e. Rheumatoid Arthritis
Even though there is no scientific proof that Rheumatoid Arthritis is directly linked to Pantothenic Acid deficiency, researches have shown that most people suffering from it have low vitamin B5 levels in common.
3. Vitamin B5 Deficiency
As we mentioned before, and since Vitamin B5 is found in most (if not all) living cells, suffering from a deficiency is unlikely to happen.
The very few cases of people suffering from vitamin B5 deficiencies are usually born with gene mutations that do not allow them to metabolize Pantothenic Acid.
a. Symptoms of B5 Deficiency
Even though symptoms vary from person to person, but the most commonly observed symptoms are:
- Tiredness
- Headache
- Stomach and muscle cramps
- Nausea and vomiting
- Poor quality sleep
b. Vitamin B5 Daily Intake
Since Pantothenic Acid is a water soluble vitamin and is usually discharged through urine, we need to consume and renew our intake daily. The recommended daily intake of Vitamin B5 depends on one’s age:
- Less than 6 months: 1.7 mg per day
- Between 7 and 12 months: 1.8 mg per day
- Between 1 and 3 years: 2 mg per day
- Between 4 and 8 years: 3 mg per day
- Between 9 and 13 years: 4 mg per day
- Over 14 years: 5 mg per day
Pregnant and breastfeeding women might need a slightly higher intake.
- Pregnant women: 6 mg per day
- Breastfeeding women: 7 mg per day
4. Vitamin B5 Benefits For Skin
a. It Has A Moisturizing Effect
The benefits of Vitamin B5 for skin are countless. First of all, it will work on improving barrier function and increasing moisture retention to keep the skin constantly moisturized. Your skin will be smooth, soft, and healthy, leaving no place for dryness and itchiness.
b. It Is An Anti-Inflammatory
Vitamin B5 works as an anti-inflammatory for your skin. It is used to treat skin redness (known as erythema) caused by increased blood flow.
Skin Redness and rashes can be caused by an allergic reaction, a drug reaction, an infection, or a certain disease. For instance: eczema, insect bites, poison ivy, etc. It can also be a reaction to high UV exposure. In addition to that, some ingredients found in skincare products can also cause rashes, and Pantothenic Acid enhances skin barrier repair by decreasing inflammation and increasing barrier function.
c. It Has Skin Wound Healing Properties
Among the many Vitamin B5 benefits for skin; its healing properties. Pantothenic Acid works on enhancing structural proteins which are essential for a healthy skin. It works on accelerating the healing process of the wounds and reducing the scars by making them less distinguished and visible on the skin. Some Skincare products with vitamin B5 are usually paired with Hyaluronic Acid to maximize the benefits.
d. It Has Anti-Aging Properties
By producing collagen and elastin, two essential proteins for young and healthy skin, Vitamin B5 works on rejuvenating your skin barrier and minimizing fine lines and wrinkles. It is also through boosting the production of fibroblasts in the Dermis (the middle of the skin, which is responsible for wrinkles) that Vitamin B5 gives you younger-looking skin.
e. It Is An Effective Antioxidant
Using Vitamin B5 for skin also enhances glutathione‘s production, an antioxidant found in the cells that detoxifies the body. It works on deactivating the tyrosinase enzyme, reducing melanin formation and lightening its color, which eventually unifies the skin color and gets rid of the dark spots on your face.
5. Side Effects of Panthenol
a. What is Panthenol?
Panthenol is a byproduct of Pantothenic Acid. It is also called Provitamin B5 because it works on converting Vitamin B5 in the skin.
The difference between Panthenol (Provitamin B5) and Pantothenic Acid is the former being an alcohol. There are many benefits of Panthenol for skin as it is one of the first ingredients in numerous skin care products.
b. Panthenol Side Effects
The benefits of Panthenol for skin are countless but there are also very low risks of you suffering from Provitamin B5 side effects, such as:
- Diarrhea and digestive problems
- Heartburn
- Nausea and vomiting
- Edema (swelling in the ankles)
- Joint pain
- Vascular calcifications (in blood vessels)
- Depression
6. Conclusion
Vitamin B5 remains an essential vitamin with a vital role in our human body. It has a role in making red blood cells and turning our consumed food into energy. In addition to that, it also helps improve your skincare routine.
Deficiency in Pantothenic Acid is very rare assuming that you are keeping a balanced and healthy meal plan with a variety of foods. However, to enhance your skincare, you can always resort to the benefits of Panthenol for skin, as long as you consult with your doctor first.
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