Pantothenic Acid Benefits and Side Effects
Pantothenic Acid, also known as vitamin B5, is one of eight vitamins that comprise the B complex. Pantothenic acid is part of coenzyme A (CoA), an essential metabolite the body uses to produce energy from food (fats, carbohydrates and proteins).
Since pantothenic acid is found in a wide variety of foods, deficiencies are rare. The symptoms of experimental deficiency include headache, fatigue, gastrointestinal diistress, insomnia, weakness and impaired motor coordination.
Food sources include poultry, fish, meat, broccoli, egg yolk, mushrooms, and legumes. Whole grains are also good sources of pantothenic acid, but a significant amount is lost during refining and processing. Cooking, freezing and canning can also destroy some of the pantothenic acid available in foods.
While no RDA (recommended daily allowance) exists for pantothenic acid, the amount considered adequate in adult diets is 4 to 7 mg. This is consistent with the average intake of 2mg–3mg/1000 calories in typical diets.
Supplements of pantothenic acid are usually taken in much higher amounts. Vitamin B supplements and other nutrient preparations may contain 100mg–500mg of pantothenic acid per serving. Although this is many times the amount considered adequate for general health, there appears to be no danger from taking large, supplemental doses.
This is a good thing, too, since megadoses (1g–10g per day) of pantothenic acid are frequently recommended to treat acne, adrenal fatigue, stress, migraines and sinus conditions.
Most of these uses are speculative, and based on little—if any—reliable research.
This doesn't mean "wrong", of course, but it does mean that positive claims are largely anecdotal, and need to be taken with a grain of salt.
Several forms of pantothenic acid have documented uses, however.
One is pantethine, which is a compound containing two molecules of pantothenic acid linked by a sulfur "bridge". Pantethine has been shown to improve fatty liver and high triglycerides, as well as cholesterol levels in small, human clinical studies.
Panthenol is another useful derivative. It's typically used topically in moisturizing cosmetic products for hair and skin. Dexpanthenol (the purified "D" isomer of panthenol) is also used in commercial hair loss treatments, as well as in medical products for wound healing/repair.
In Europe, it's also used in certain over-the-counter nasal sprays, as research has shown dexpanthenol may help reduce nasal irritation/congestion from allergies or surgery.
Like all B vitamins, pantothenic acid is water-soluble, which is why it's difficult to overdose on it. The body excretes excess amounts of vitamin B5 naturally, though extremely high doses (10g–20g) may cause diarrhea. Likewise, pantethine is generally well-tolerated in doses up to 1,200mg/day, although some gastrointestinal side-effects (nausea and heartburn) have been reported.
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Pantothenic Acid Benefits and Side Effects
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