It is difficult to overestimate the importance of vitamins in maintaining our he alth. One of them - B5 - a vitamin that has a beneficial effect on the whole body as a whole, and not on its individual processes. Why is it so useful, what are its functions and where to look for it? Let's find out together!
B5 is a vitamin that pharmacists and doctors call "pantothenic acid". It is found in almost all foods, be it vegetables, fruits, berries or legumes. No wonder "pantoten" in Greek means "omnipresent". Let's take a closer look at this beneficial vitamin.
Opening pantothen
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. Pantoten is perfectly soluble in water and ethyl alcohol, but instantly loses all properties when strongly heated or exposed to acidic and alkaline environments.
Natural vitamin B5 enters our body by absorption through the small intestine. From there, it goes straight into the bloodstream, is picked up by red blood cells and converted into coenzyme A. Remains of vitamin B5 roam freely throughout the body, evenly distributed throughout the tissues.
Miraculous B5
B5 - 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 such as allergies, colitis, myocardial infarction and arthritis. With the help of pantothen, the body actively produces antibodies and immunity to various diseases, especially SARS. Also, this miracle 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 sorts of inflammatory processes faster, and also protect it from overexertion, overload, infections and microbes.
It is vitamin B5 that forms a number of enzymes, and also participates in such body processes as:
- increased energy balance;
- strengthening immunity;
- skin regeneration, healing of scratches and wounds;
- improve memory and concentration;
- stimulate the proper functioning of the heart muscle.
By the way, brain activity largely depends onof this important vitamin: B5 is actively involved in the synthesis of substances through 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 senses as touch, smell, hearing, sight. A lack of vitamin B5 can cause a decrease in the perception of tastes and smells, and also threatens the appearance of memory lapses.
By the way, pantothene synthesizes antibodies that protect our brain from the negative effects of alcohol and nicotine, so for smokers, 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 convert them into energy. Especially effective in combination with choline, vitamin C, riboflavin, niacin and vitamin D. These vitamins together 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 B5 deficiency in the body was rare. People ate organic food and thus replenished the amount of pantothene. What foods contain the most vitamin B5?
- Dairy products: milk, cottage cheese, blue cheese.
- Meat:beef, veal, pork.
- Chicken eggs.
- Fish: trout, salmon, pink salmon.
- Mushrooms: shiitake, chanterelles, mushrooms, champignons and oyster mushrooms;
- 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, hazelnuts, cashews, walnuts, pumpkin seeds, almonds.
- Beans: beans, mung beans, peas, soybeans, lentils, chickpeas.
- Algae: kelp, agar-agar, nori, spirulina.
- Spices, spices, herbs: oregano, black pepper, mint, basil, paprika, parsley.
W5 shortage
In our days, when the diet of many of us consists of semi-finished products, and most products contain GMOs, vitamin B5 in foods, if contained, is in very small quantities. As a result, pantothenic acid deficiency is quite common and manifests as follows:
- chronic fatigue;
- despondency, depression, irritability;
- insomnia;
- decreased efficiency, loss of strength;
- headaches, nausea;
- loss of appetite;
- muscle pain, heaviness in legs;
- numb fingers;
- stomach pain, diarrhea.
In addition, vitamin B5 deficiency leads to a weakened immune system, thereby reducing the body's defense againstvarious infections.
It is also interesting that pantothenic acid helps to produce special amino acids that significantly reduce the side effects of various drugs.
Don't get too many?
Is there hypervitaminosis, that is, an excess of vitamin B5? This can only happen with an incorrectly prescribed course of injections. Hypervitaminosis is manifested by diarrhea and blanching of the skin. The excess is excreted through the urinary tract.
Vitamin B5 is measured in milligrams. For adults, the daily intake of pantothene is 10-12 mg, for pregnant and lactating women - 15-20 mg, and for children - 2-4 mg. An increased dose of vitamin B5 is required for people who have had surgery, have been injured, engage in heavy physical exertion, or have digestive problems.
Who needs pantotel?
It is possible to normalize the body's needs for pantothenic acid. It is enough to take vitamin B5 tablets. Remember that self-medication can lead to undesirable consequences, so you should consult a doctor before taking medication!
For what indications should I take vitamin B5 tablets?
- violations of various metabolic processes;
- neuralgic diseases;
- skin rashes such as 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…
What is the dosage of vitamin B5? Instructions for use, as a rule, are in the annotation to the drug and printed on the insert. Usually 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, instead of tablets, the doctor may prescribe vitamin B5 in ampoules for intramuscular injections. By the way, the introduction of liquid B5 is very painful, but this invasive method allows you to fill the pantothene 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 gorgeous hair
Separately, it is worth noting the benefits that vitamin B5 provides for hair. It is not for nothing that almost all bottles with advertised shampoos and masks are marked “contains vitamin B5”. Why is it 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 manipulations such as bleaching or perm. With proper use of B5, hair becomes moreshiny and lush. Vitamins B5 + B6 combine very well with each other: this “tandem” strengthens hair and prevents hair loss, making it smooth, silky and strong.
Beauty recipes
To help hair, vitamin B5 is needed in ampoules. Tablets, even crushed into powder, will not give the same effect as an oily liquid. Where and in what quantity to add vitamin B5? The instruction is simple:
- Pour the required amount of your favorite shampoo into a suitable container for washing.
- Add a few drops of vitamin B5 oil solution.
- Apply shampoo to well-moisturized hair, lather thoroughly, leave for 3-5 minutes and rinse.
- If necessary, this procedure can be repeated with a balm or hair mask.
This use of vitamin B5, especially if it is regular, will noticeably improve the condition of the hair, add smoothness and shine, eliminate brittleness, prevent split ends, nourish them with vitality and he alth.
He alth and longevity
To be he althy and live as long as possible, listen carefully to your he alth. If you notice the above symptoms of vitamin B5 deficiency, go to your doctor for a consultation. Perhaps your fears will be confirmed, and you will be prescribed a course of treatment. Within a few weeks of starting vitamin B5, you will surely feel an improvement in your condition.
To maintain the balance of vitamin B5, eat dried apricots andprunes, indulge in seasoned fish and try not to cook vegetables for too long. And if the doctor still prescribes pantothenic acid for you, remember that B5 is a vitamin, the instruction of which prescribes not to exceed the rate indicated in it. And then he alth, coupled with longevity, will be ensured!
