It is difficult to overestimate the importance of vitamins to maintain our health. One of them - B5 - a vitamin that favorably affects the whole organism as a whole, and not its individual processes. Why is it so useful, what are its functions and where to look for it? Find out together!
B5 is a vitamin that pharmacists and doctors call "pantothenic acid." It is found in almost all products, whether it be vegetables, fruits, berries or legumes. No wonder "pantothen" in Greek means "omnipresent". Let's get to know this useful vitamin better.
Pantothen discovery
The discovery of pantothenic acid occurred in 1933 and belongs to the scientist Roger Williams. An artificial analogue of vitamin B5 was first synthesized in the mid 40s of the last century. It is a yellowish plastic substance that melts at a temperature of 77-80 degrees Celsius. Pantothene is highly soluble in water and ethyl alcohol, but instantly loses all its properties when exposed to strong heat or when it enters an acidic or alkaline environment.
Natural Vitamin B5 enters our body through absorption through the small intestine. From there, it goes straight into the blood, is taken up by red blood cells and turns into coenzyme A. The remains of vitamin B5 freely wander throughout the body, evenly distributed throughout the tissues.
Miracle B5
B5 is a vitamin that is involved in the metabolism of carbohydrates, amino acids, fats, cholesterol, hemoglobin and other substances. The most important function that B5 performs is to stimulate the production of adrenal hormones, which in turn protect the body from serious diseases like allergies, colitis, myocardial infarction, and arthritis. With the help of pantothene, the body actively produces antibodies and immunity to various diseases, especially acute respiratory viral infections. Also, this wonderful vitamin slows down aging and prolongs life.
With a sufficient amount of pantothenic acid, the adrenal cortex produces the so-called glucocorticoids. These are hormones that help the body cope with all kinds of inflammatory processes faster, and also protect it from overvoltage, overload, infections and germs.
It is vitamin B5 that forms a number of enzymes, and also participates in body processes such as:
- increase energy balance;
- strengthening immunity;
- skin regeneration, healing of scratches and wounds;
- improving memory and concentration;
- stimulation of the proper functioning of the heart muscle.
By the way, the activity of the brain largely depends on this important vitamin: B5 is actively involved in the synthesis of substances, thanks to which electrical impulses are transmitted from neuron to neuron. These substances are called neurotransmitters. Without them, the brain would not be able to receive commands from such feelings as touch, smell, hearing, vision. A lack of vitamin B5 can provoke a decrease in the perception of tastes and smells, and also threatens the appearance of memory dips.
By the way, pantothen synthesizes antibodies that protect our brain from the negative effects of alcohol and nicotine, so smoking people, especially if they drink alcohol, vitamin B5 is vital.
On guard of harmony
People who monitor their weight or follow a diet to reduce body weight should know that B5 is a vitamin that is involved in the normalization of lipid metabolism. In other words, it helps break down fats and converts them to energy. It is especially effective in combination with choline, vitamin C, riboflavin, niacin and vitamin D. These vitamins in the complex help in the fight against obesity.
One, two, three, four, five - I'm going to look for B5!
A few decades ago, hypovitaminosis associated with a deficiency of B5 in the body was rare. People ate organic food and thus replenished the amount of pantothen. What foods contain the greatest amount of vitamin B5?
- Dairy products: milk, cottage cheese, blue cheese.
- Meat: beef, veal, pork.
- Chicken eggs.
- Fish: trout, salmon, pink salmon.
- Mushrooms: shiitake, chanterelles, honey mushrooms, mushrooms and oyster mushroom;
- Fruits: dried bananas, persimmons, figs, avocados, dates, dried apricots, kiwi, prunes.
- Vegetables: dried tomatoes, broccoli, sweet potato, cauliflower, garlic, potatoes, parsnips, artichoke and Jerusalem artichoke.
- Cereals and grains: rice, oat and wheat bran, corn, buckwheat.
- Seeds and nuts: flaxseed, pistachios, peanuts, sunflower seeds, hazelnuts, hazel, cashews, walnuts, pumpkin seeds, almonds.
- Legumes: beans, mung bean, peas, soybeans, lentils, chickpeas.
- Algae: kelp, agar-agar, nori, spirulina.
- Spices, herbs, herbs: oregano, black pepper, mint, basil, paprika, parsley.
B5 deficiency
Nowadays, when the nutrition of many of us consists of semi-finished products, and most products contain GMOs, vitamin B5 in the products, if any, is contained in very small quantities. As a result, pantothenic acid deficiency is quite common and manifests itself as follows:
- chronic fatigue;
- despondency, depression, irritability;
- insomnia;
- decreased performance, loss of strength;
- headaches, nausea;
- decreased appetite;
- muscle pain, heaviness in the legs;
- numbness of the fingers;
- stomach pain, diarrhea.
In addition, a deficiency of vitamin B5 leads to a weakening of the immune system, thereby reducing the body's defense against various infections.
It is also interesting that pantothenic acid helps to produce special amino acids that significantly reduce the side effects of various drugs.
Doesn’t it happen a lot?
Is there a hypervitaminosis, that is, an excess of vitamin B5? This can happen only with the wrong course of injections. Hypervitaminosis is manifested by diarrhea and blanching of the skin. Excess is excreted through the urinary tract.
Vitamin B5 is measured in milligrams. For adults, the daily norm of pantothen is 10-12 mg, for pregnant and lactating - 15-20 mg, and for children - 2-4 mg. An increased dose of vitamin B5 is required for people who have had surgery, been injured, have heavy physical exertion, or have digestive problems.
Who needs a pantotel?
It is possible to normalize the body's needs in pantothenic acid. Enough to take vitamin B5 tablets. Remember that self-medication can lead to undesirable consequences, therefore, before taking medications, you must consult your doctor!
What are the indications for taking vitamin B5 tablets?
- violation of various metabolic processes;
- neuralgic diseases;
- skin rashes, for example, eczema;
- acute and chronic bronchitis, asthma;
- hay fever;
- allergic reactions;
- atopic dermatitis;
- burn conditions;
- trophic ulcers;
- tuberculosis;
- diseases of the gastrointestinal tract and liver;
- toxicosis during pregnancy.
Measure once ...
At what dosage should I take vitamin B5? Instructions for use, as a rule, are in the annotation to the drug and printed on the insert. Typically, the daily dose of the drug is 40-80 mg for an adult and 10-40 mg for children.
However, despite the indicated doses, the number of tablets may vary depending on the prescription of the attending physician.
I'm not afraid of injections
In some cases, the doctor may prescribe vitamin B5 in ampoules for intramuscular injection instead of tablets. By the way, the introduction of liquid B5 is very painful, but this invasive method allows you to fill up pantothen deficiency as quickly as possible. Pure vitamin B5 is rarely found in ampoules. Instructions for use usually contain information about other B vitamins included in the injection liquid.
Pledge of chic hair
Separately, it is worth noting the benefits that vitamin B5 gives to hair. Not without reason, after all, on almost all bottles with advertised shampoos and masks there is a note “contains vitamin B5”. Why is he so good and what effect does it have? The fact is that it stimulates hair growth, and also retains moisture in them, thereby reducing their fragility. Thanks to this vitamin, hair is restored after unsuccessful hairdressing procedures such as bleaching or perming. With proper use of B5, hair becomes more shiny and lush. Vitamins B5 + B6 are very well combined with each other: this "tandem" strengthens the hair and prevents hair loss, they become smooth, silky and strong.
Beauty recipes
Vitamin B5 is needed in ampoules to help your hair. Tablets, even crushed into powder, will not give such an effect as an oily liquid. Where and in what quantity to add vitamin B5? The instruction is simple:
- Pour the amount of favorite shampoo needed for washing into a suitable container.
- Add a few drops of an oil solution of vitamin B5.
- Apply shampoo to well-moistened hair, foam thoroughly, hold for 3-5 minutes and rinse.
- If necessary, a similar procedure can be repeated with balm or a hair mask.
Such use of vitamin B5, especially if it is regular, will noticeably improve the condition of the hair, add smoothness and radiance, eliminate brittleness, prevent the ends from being cut, and nourish them with vitality and health.
The course on maintaining health and longevity
In order to be healthy and live as long as possible, carefully listen to your health. If you notice the symptoms of Vitamin B5 deficiency described above, consult your doctor. Perhaps your fears will be confirmed, and you will be prescribed a course of treatment. Within a few weeks after you start taking vitamin B5, you will probably feel an improvement in your condition.
To maintain the balance of vitamin B5, eat dried apricots and prunes, pamper yourself with seasoned fish and try not to cook vegetables too long. And if the doctor still prescribes pantothenic acid to you, remember that B5 is a vitamin, the instruction of which prescribes not to exceed the norm indicated in it. And then health, together with longevity will be provided!