The Benefits of Vitamin B5: From Skin Health to Stress Reduction

Vitamin B5 is very useful for the body like other vitamins. It keeps the hormone level in your body correct and also reduces stress. Apart from this, Vitamin B5 makes your heart healthy and increases the energy power of the body by reducing your fatigue. Not only this, this vitamin strengthens the hair and also keeps the skin young. It also plays an important role in reducing rheumatoid arthritis (a type of arthritis).

(Read more - Benefits of vitamin b for hair growth)

Due to these qualities of Vitamin B5, you are being told about it in detail. Along with this, you will also know what is Vitamin B5, benefits of Vitamin B5, harm due to excess of Vitamin B5, how much Vitamin B5 should be taken and the source of Vitamin B5.

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What is Vitamin B5?
Benefits of Vitamin B5
Side Effects Of Too Much Vitamin B5
Daily Requirement Of Vitamin B5
Sources Of Vitamin B5
Summary

What is Vitamin B5?

Vitamin B5 is also included in the vitamins and minerals essential for the body. Like other vitamins of the Vitamin B group, Vitamin B5 is also water soluble. It works to convert fat and carbohydrates into energy. It is essential for the health of your skin, hair, eyes and liver. Cases of its deficiency are very rare, which is why many people do not know about this vitamin.

Vitamin B5 is also known as Pantothenic acid and Pantothenate. The word pantothenic is derived from the Greek word "Pantou". It means "present everywhere". Vitamin B5 is present in almost all foods.

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Benefits of Vitamin B5

Vitamin B5 is useful for the body. Vitamin B5 is considered important for bodily functions. By taking its fixed quantity regularly, you get many benefits. The benefits of vitamin B5 are being explained in detail below -

Benefits Of Vitamin B5 For Hormones

Due to the properties of vitamin B5, the process of secretion of hormones from various glands of the body works properly. Along with this, vitamin B5 keeps the hormone level under control and simplifies the functions of hormones. Vitamin B5 affects many processes related to the enzymes of the body, due to which the hormone level remains under control.

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Benefits Of Vitamin B5 For Stress

Due to deficiency of vitamin B5, you may have problems with depression and anxiety. Apart from this, people who have mood related problems are also advised to consume vitamin B5 medicines and other food items to reduce this problem. If you do not feel that vitamin B5 deficiency is the cause of depression, then discuss this with your doctor. Vitamin B5 helps in controlling the hormones related to your mood, which keeps your mind calm.

(Read more - Vitamin B12: Foods, Sources, Benefits)

Benefits Of Vitamin B5 For Heart Health

The heart is one of the most important organs of the body. The heart helps in delivering nutrients to different parts of the body through blood. Vitamin B5 is considered essential for heart health. It helps in maintaining the fat required for the body and removes excess bad fat from the body, due to which the blood vessels are cholesterol free.

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Benefits Of Vitamin B5 For Metabolism

Just like brain and physical activity, it is very important for the metabolism process to remain correct and active. Vitamin B5 plays an important role in the metabolism processes in the body. This makes it easy for your body to absorb energy by breaking down fat and carbohydrates from food. The energy obtained from the speed of metabolism process due to vitamin B5 helps the brain and body to work properly. It also provides relief from the symptoms of fatigue.

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Benefits Of Vitamin B5 For Immunity Booster

A strong immune system is required to keep diseases away from the body. Vitamin B5 contains almost all the properties that keep you away from many diseases by improving the functions of the body and brain. Research has shown that the effect of vitamin B5 increases white blood cells. The white cells present in the blood help in keeping you safe from external infections.

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Benefits Of Vitamin B5 For Hemoglobin

Vitamin B5 is necessary for the formation of cells. Vitamin B5 helps in producing hemoglobin in the body by combining with elements like iron and copper.

Benefits Of Vitamin B5 For Wound Healing

Many researches have shown that Vitamin B5 has wound healing properties. Not only this, Vitamin B5 also protects you from respiratory infections and external bacteria. It is also important in stopping bleeding after injury and healing the wound quickly.

Benefits Of Vitamin B5 For Rheumatoid Arthritis

Studies have shown that rheumatoid arthritis occurs due to the deficiency of vitamin B5. In this situation, eating a diet rich in vitamin B5 not only gives you relief from inflammation in rheumatoid arthritis, but it also reduces pain.

(Read more - Can Too Much Vitamin B12 Be Harmful? )

Benefits Of Vitamin B5 For Skin

Vitamin B5 keeps the hormone level correct, which makes your skin and hair healthy. This process protects you from pigmentation in the hair. Along with this, the skin color becomes lighter and it remains healthy for a long time. Taking vitamin B5 in food also reduces facial wrinkles and age spots.

Side Effects Of Too Much Vitamin B5

Vitamin B5 is water soluble. Because of this, when there is an excess of vitamin B5 in the body, it comes out through urine.But in some rare situations, cases of excess of vitamin B5 are also found. Excess of vitamin B5 in the body can cause the following symptoms -

Diarrhea
Heartburn
Dehydration
Joint pain
Swelling
Hardening of blood vessels
Depression

Daily Requirement Of Vitamin B5

How much vitamin B5 you should take is being explained in detail below. According to the new report of FSSAI, it is recommended to take 5 milligrams (mg) of vitamin B5 every day. This amount has been determined by the Indian Council of Medical Research (ICMR) and has been adopted by FSSAI. This recommendation is the same for people of all ages. Compliance of this recommendation has been made mandatory from July 1, 2023.

Age Daily intake

Infants 0 - 6 months 1.7 mg
Infants 7 to 12 months 1.8 mg
Children 1-3 years 2 mg
Children 4-8 years 3 mg
Children 9 -13 years 4 mg
14 years or older 5 mg
Pregnant or lactating women 7 mg

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Sources Of Vitamin B5

You can take Vitamin B5 through medicines and food items. Know about foods containing Vitamin B5 as follows-

Mushrooms
Mushrooms contain many types of nutrients. By eating 100 grams of mushroom, you get about 3.59 mg of Vitamin B5. Vitamin B5 is found in all types of mushrooms. The amount of Vitamin B5 can be more or less in different types of mushrooms. Mushrooms found in the forest are poisonous, one should avoid eating them.

Egg
Egg is considered a source of vitamin B5. It also contains a high amount of protein. Eating one egg gives you about 0.70 mg of vitamin B5. Including eggs in breakfast is a better option.

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Sunflower Seeds
By including sunflower seeds in your diet, you get many types of vitamins and minerals. Consumption of 100 grams of sunflower seeds fulfills the requirement of about 7.06 mg of vitamin B5. This is a large part of the daily requirement of vitamin B5. Vitamin B5 is also found in flax seeds and pumpkin seeds, but they contain very less vitamin B5 as compared to sunflower seeds.

Sweet Potatoes
Sweet potatoes can provide you with a portion of your daily requirement of vitamin B5. You get about 1.01 mg of vitamin B5 from roasted sweet potatoes. Sweet potatoes are high in calories and low in fat. By including them in your diet, you can easily increase the amount of vitamin B5 in your food.

(Read more - Vitamin B12 Benefits for Skin)

Other Foods Rich In Vitamin B5

Avocado
Broccoli
Potatoes
Beans
Peas
Pulses
Dairy products
Nuts (dry fruits)
Chicken
Fish
Cheese

(Read more - Vitamin B12 Benefits for Skin)

Summary

Vitamin B5, also known as pantothenic acid, is an important nutrient for our body. It helps in the metabolism of carbohydrates, proteins, and fats as well as producing energy in the body. Vitamin B5 also helps in the production of hormones and cholesterol and is also important for skin and hair health. Pantothenic acid is naturally found in many foods, such as eggs, fish, chicken, whole grains, and vegetables. Although there is no deficiency of vitamin B5 in the body, its insufficiency can lead to fatigue, stress, and weakened immune system.