Vitamin B5 Deficiency: Most Effective Supplements

Vitamin B5, or pantothenic acid, is an essential water-soluble vitamin found in almost all foods of plant and animal origin. This vitamin plays a central role in numerous metabolic processes, including the metabolism of carbohydrates, proteins, and fats. Pantothenic acid is particularly important as a precursor of coenzyme A (CoA), an essential coenzyme for the energy-releasing reactions from carbohydrates, the synthesis and breakdown of fatty acids, as well as the synthesis of sterols, steroid hormones, porphyrins, acetylcholine, and other compounds. Additionally, this vitamin is involved in maintaining normal epithelial functions, meaning it has a direct effect on the health of the skin and mucous membranes.

Dietary Sources of Vitamin B5

Pantothenic acid is present in a wide variety of foods, making deficiencies rare under normal conditions. Primary dietary sources include meats, especially organs like the liver, as well as vegetables, whole grains, legumes, eggs, and milk. Royal jelly, wheat germ, brewer's yeast, mushrooms, and fruits like avocado are also rich in vitamin B5. However, pantothenic acid is relatively unstable and can be destroyed by heat, freezing, canning, as well as exposure to acids and alkalis. This means part of the vitamin can be lost during food preparation and storage. About 85% of the pantothenic acid in foods is in the form of CoA, which is hydrolyzed to free pantothenic acid or pantethine during digestion before being absorbed mainly in the jejunum.

Symptoms and Consequences of a Vitamin B5 Deficiency

While pantothenic acid deficiency is rare, it can occur in cases of generalized malnutrition or in conjunction with other nutrient deficiencies. The first signs of an experimental deficiency include drowsiness, fatigue, headaches, paresthesias (tingling or prickling sensations) in the hands and feet, which can be followed by muscle weakness in the legs. Gastrointestinal disorders, mood changes, and an increased susceptibility to infections may also be observed. Other symptoms include muscle pain, cramps, skin eruptions such as eczema, and hair loss. In severe deficiency, hypofunction of the adrenal glands may occur, leading to an inability to react adequately to stress, with morphological damage to the adrenal glands.

At-Risk Populations and Supplementation

Certain populations may be at increased risk of vitamin B5 deficiency, including people suffering from chronic alcoholism, diabetes, and inflammatory bowel disease, which decreases vitamin absorption. Prevention of deficiencies is mainly based on a balanced diet rich in vitamin B5 sources. For adults, the recommended daily dose is about 10 mg. In case of identified deficiency, supplementation may be necessary to correct deficits and prevent associated complications. Available commercial forms of vitamin B5 include D-pantothenic acid and its derivatives, often included in B vitamin complexes.