Some people take vitamin B5 supplements or increase the amount of vitamin B5 in their diet in an effort to lose weight. Vitamin B5's effects on weight haven't been studied, but it is known that vitamin B5 helps you to gain energy from food, making it especially important for dieters. To lose weight, consume less calories and exercise regularly. Before taking a vitamin B5 supplement, talk to your health care provider.
Function
Vitamin B5 is a water-soluble vitamin. Water-soluble vitamins cannot be stored by the body; they must be continually supplied through diet. Vitamin B5 is required to gain energy from food. It is also required for the synthesis of fats, cholesterol, steroid hormones, the neurotransmitter acetylcholine, the hormone melatonin and heme, a component of hemoglobin. It's important for healthy skin as well.
Claim
In a 1995 article in "Medical Hypothesis," researcher L.H. Leung suggested that vitamin B5 may be conducive to weight loss. Leung pointed to his own clinical practice as evidence that vitamin B5 can prevent hunger and weakness in people following calorie-restricted diets by releasing energy from fatty acids. This proposal has not been investigated in human trials.
Deficiency
Vitamin B5 deficiency is very rare. It may result in numbness and tingling in the feet, headache, fatigue, insomnia and intestinal disturbances. Birth control pills containing estrogen and progestin may increase the need for vitamin B5. Deficiency usually occurs in combination with other nutrient deficiencies. Treatment is vitamin B5 supplementation.
Recommendations
The Institute of Medicine has set "Adequate Intake" levels for vitamin B5 because of insufficient evidence to establish a Recommended Dietary Allowance. Healthy adults should aim for an intake of 5 mg per day. Very high intakes of 10 to 20 g per day of calcium D-pantothenate, a supplement form of vitamin B5, may result in diarrhea. A balanced, varied diet should provide enough vitamin B5 for most people. Don't take pantothenic acid if you have hemophila, because it may increase the time it takes for bleeding to stop.
Sources
Good sources of vitamin B5 include liver and kidney, yeast, egg yolk, broccoli, fish, shellfish, chicken, milk, yogurt, legumes, mushrooms, avocado, whole grains and sweet potatoes, according to the Linus Pauling Institute at Oregon State University. Freezing and canning food results in vitamin B5 loss. It can also be found in supplement form as D-pantothenic acid, dexpanthenol and calcium pantothenate.
Member Comments