Pantothenic acid, or vitamin B5, has many benefits for your hair. Not only does it help your body process essential nutrients, but it also aids in the production of red bloods cells. Additionally, it can help maintain your stress levels and keep your hair growth regulated. If you believe you are not getting enough of this vitamin, talk to your doctor about what you can eat to meet your RDA of pantothenic acid.
Function and Benefits
As one of the eight B vitamins, pantothenic acid works with your body to make use of the nutrients you eat, which is a process known as metabolism. It helps turn these nutrients into usable energy for multiple bodily processes, including hair growth, and distributes them accordingly. This nourishes your hair follicles and their cells, and thereby keeps your hair healthy and strong.
RDA and Sources
The RDA for pantothenic acid is 5 mg a day, though your doctor may recommend more to promote healthy hair. The best way to meet your RDA is to consume foods rich in this vitamin, and these include a variety of items, including legumes, lentils, egg yolks, beef, split peas, peanuts, sunflower seeds, whole grain breads and salmon. However, keep in mind that a large amount of vitamin B5 is destroyed when food is processed, so you will get more pantothenic acid from fresh, unprocessed sources.
Deficiency and Overdose
If you do not get enough pantothenic acid, this can lead to undernourished hair follicles, which may in turn slow down your hair's growth rate and even result in hair loss. While a deficiency of this vitamin is rare, it is often accompanied by symptoms such as fatigue, insomnia, depression, irritability, stomach pain and burning feet. Conversely, very high doses of this vitamin can result in diarrhea and even bleeding problems, but it is considered safe at even moderately high doses. Your doctor can help you determine how much pantothenic acid you need.
Additional Considerations
The other B vitamins are essential for hair health, too, and you should make sure that your diet includes all of these, as well as other essential nutrients. If you choose to take a supplement, ask your doctor about a B-complex one, as it is generally not advised to consume one B vitamin at the exclusion of the others for an extended period of time. If you experience any adverse side effects from this vitamin, believe you may have a deficiency or have noticed a change in your hair's growth or texture, seek medical attention.
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