Vitamin B5, also known as pantothenic acid, is a water-soluble member of the B-complex vitamin family. It serves as an essential nutrient, meaning the human body cannot produce it and must obtain it through diet. This vitamin plays a role in numerous bodily functions, contributing to overall health and well-being.
Central Role in Energy and Metabolism
A primary function of vitamin B5 is its role as a precursor to coenzyme A (CoA). CoA is a complex molecule involved in hundreds of biochemical reactions, acting as a carrier of acetyl and acyl groups.
CoA is important for the metabolism of carbohydrates, fats, and proteins, facilitating their conversion into usable energy. Acetyl-CoA, a derivative of CoA, serves as the entry point for carbon molecules from glucose, fatty acids, and amino acids into the citric acid cycle (also known as the Krebs cycle or TCA cycle). This cycle is the body’s main catabolic pathway, breaking down cellular building blocks for fuel.
CoA is also directly involved in fatty acid oxidation, breaking down fatty acids to produce energy. Its ability to carry carbon atoms within the cell highlights its widespread involvement in energy metabolism.
Diverse Contributions to Bodily Processes
Beyond its role in energy metabolism, vitamin B5 contributes to other important bodily processes. It is involved in the synthesis of fatty acids, which are important for cell structure and energy storage. The vitamin also aids in the production of cholesterol, a compound needed for cell membranes and the synthesis of certain hormones.
Vitamin B5 supports the production of steroid hormones, such as cortisol, which regulate blood sugar, electrolyte balance, blood pressure, and the body’s stress response. It also contributes to the formation of neurotransmitters like acetylcholine, involved in learning, memory, and cognitive performance. Vitamin B5 aids in the production of red blood cells, responsible for oxygen transport throughout the body.
This vitamin also impacts the health of skin and hair. It is frequently included in skincare and haircare products due to its moisturizing properties and its ability to support the healing of skin wounds.
Sources and Deficiency
Vitamin B5 is widely distributed in both animal and plant-based foods, which is why a deficiency is uncommon in individuals with a balanced diet. Common dietary sources include beef, chicken, organ meats, eggs, and milk. Plant-based sources are plentiful and include whole grains, mushrooms, avocados, potatoes, broccoli, legumes like peanuts and chickpeas, and sunflower seeds.
Despite its widespread presence, food processing methods such as milling, canning, freezing, and boiling can reduce the vitamin B5 content. While intestinal bacteria may produce some pantothenic acid, this amount is generally not sufficient to meet daily requirements. Adults typically need around 5 milligrams per day, with slightly higher recommendations for pregnant (6 mg/day) and lactating (7 mg/day) individuals.
Should a deficiency occur, often in cases of severe malnutrition or rare genetic disorders affecting pantothenic acid metabolism, several symptoms might manifest. These can include fatigue, irritability, headaches, and sleep disturbances. Other potential signs include numbness or a burning sensation in the hands and feet, muscle cramps, and gastrointestinal issues such as nausea, vomiting, or stomach cramps.