Healthy production of energy in your body is really important depending on many aspects. For producing energy, our body needs the breakdown of fat and carbohydrates.
And Vitamin B5 is all down for doing so. Vitamin B5 is a water-soluble vitamin. Belongs to the B group of vitamins.
Along with breaking fat and carbohydrates, it also influences the healthy growth of skin, hair, eyes, and liver. People mostly need this element to synthesize and metabolize fats, coenzyme A, and proteins.
There’s much more you need to catch up on regarding Vitamin B5- health benefits, dosage, safety, side effects.
This post will help you learn all the significant information. So, let’s get started.
Brief Discussion Over Vitamin B5
Due to the rare deficiencies of B5, B5 is unknown to many. Almost every food contains a bit of B5 vitamins.
A healthy diet should include plenty of B5 vitamins since a deficiency can lead to many irritating long-term diseases. Such as −
- Tiredness
- Apathy
- Vomiting
- Numbness
- Recession
- Sleep disorders
- Stomach pains
- Irritability
- Muscle cramps
- Hypoglycemia
- Burning feet
- Upper respiratory infections
- Nausea
Health Benefits of Vitamin B5
To understand the health benefits of Vitamin B5, you need to understand the functions that Vitamin B5 produces.
Let’s have a quick look at those −
- Converts food into glucose
- Synthesizes cholesterol
- Forms sex and stress-related hormones
- Forms red blood cells
As B5 has access to these functions, it results in boosting energy and rebuilding tissues, organs, and muscles.
Coenzyme A
B5 plays a vital role in synthesizing coenzyme A, which is responsible for synthesizing fatty acids and converting food into fatty acids and cholesterol.
The production of sphingosine requires Coenzyme A as well. It’s a fat-like molecule that helps the interaction between body cells.
Your liver would need Coenzyme A, too, to metabolize some of the drugs and toxins. Otherwise, your body won’t be able to adjust to the medications.
Digestive System
Thanks to B5, your digestive system stays right on point. It assists the body in using other vitamins, mostly vitamin B2.
Consequently, their collective actions result in reduced stress and anxiety.
Dosage Recommendations for Vitamin B5
Intake dosage of B5 varies depending on one’s age. According to experts, the daily intake of B5 should be specified pretty much like this −
- 1.7 milligrams (mg) for infants 0-6 months per day
- 1.8 mg for infants 7-12 months per day
- 2 mg for children 1 -3 years per day
- 3 mg for children 4-8 years per day
- 4 mg for children 9-13 years per day
- 5 mg for males and females 14 years and over per day
- 6 mg for pregnant women per day
- 7 mg for breastfeeding women per day
Safety Standards for Vitamin B5
Most studies have certified Vitamin B5 as relatively safe for people of all ages. Going out of the dosage might invite some diseases or intestinal stress.
Side Effects of Vitamin B5
When someone stays in line with the recommended dosage recommendation of B5, the supplement will be safe enough.
But before starting with the dosage, you need to consult with your personal doctor first.
A very high dosage, 30-40 grams, would cause you minor issues like stomach upsets and the increasing risk of bleeding.
An imbalance in the dosage of one B vitamin can lead to an imbalance of other B vitamins.
And it’s best if you always take this supplement after eating along with water unless you want these issues to bother you.
However, Vitamin B5 can also interact with the medications you take. It may imbalance the absorption and effectiveness level of antibiotics and tetracycline.
The scary fact is sometimes B5 increases the effects of some drugs.
Moreover, people who use blood-thinning medications should be cautious about the dosage of B5 as it increases the risk of bleeding.
Pregnant women should be extra careful about all these factors.
Bottom Line
Lack of B5 in one’s body can invite health issues we can’t even count on.
So, it’s better that we start being careful about the amount of B5 we are to take regularly unless we want chemicals and drugs to take over our bodies.
But going through the Vitamin B5- health benefits, dosage, safety, side effects have told you that regular intake of B5 neither causes any side effects nor is low regarding benefits.
References −
Clemesha, C. G., Thaker, H., & Samplaski, M. K. (2020). ‘Testosterone Boosting’ Supplements Composition and Claims Are not Supported by the Academic Literature. The World Journal of Men’s Health, 38(1), 115-122. https://doi.org/10.5534/wjmh.190043
Clemesha CG, Thaker H, Samplaski MK. ‘Testosterone Boosting’ Supplements Composition and Claims Are not Supported by the Academic Literature. World J Mens Health. 2020 Jan;38(1):115-122. doi: 10.5534/wjmh.190043. Epub 2019 Jun 14. PMID: 31385468; PMCID: PMC6920068. https://pubmed.ncbi.nlm.nih.gov/31385468/
National Center for Biotechnology Information (2022). PubChem Compound Summary for CID 6613, Pantothenic acid. Retrieved November 14, 2022 from https://pubchem.ncbi.nlm.nih.gov/compound/Pantothenic-acid.
National Center for Biotechnology Information (2022). PubChem Compound Summary for CID 6613, Pantothenic acid. Retrieved November 14, 2022 from https://pubchem.ncbi.nlm.nih.gov/compound/Pantothenic-acid.
About Jordan kally, MA, CSCS