Definition

Vitamin B5, also known as pantothenic acid, is one of the water-soluble B vitamins that plays an important role in energy production, the synthesis of fats and cholesterol, and the creation of red blood cells.

The body cannot synthesize vitamin B5 on its own, so we need to supplement it from daily foods such as meat, vegetables, eggs, cereals, beans, and milk. Although vitamin B5 deficiency does not cause immediate serious consequences, in the long term it can lead to health problems such as numbness in the limbs, fatigue, nausea, and hypoglycemia.

Uses

Vitamin B5 has many important uses for the body:

  • Supports skin, hair, and eye health: Helps maintain smooth skin, strong hair, and bright eyes.
  • Maintains nervous system and liver function: Ensures the efficient functioning of the nervous system and liver, helping the body function smoothly tru.
  • Red blood cell production: Contributes to the creation of red blood cells, which help carry oxygen throughout the body.
  • Adrenal hormone support: Helps the body fight stress and maintain stable energy.
  • Enhance digestion: Promotes digestion, helping to absorb nutrients better.

Needs

Vitamin B5 needs vary depending on age, gender, and health status. Here are some general recommendations:

Children:

  • 0-6 months: 1.7 mg/day
  • 7-12 months: 1.8 mg/day
  • 1-3 years: 2 mg/day
  • 4-8 years: 3 mg/day
  • 9-13 years: 4 mg/day

Adults:

  • 14 years and older: 5 mg/day
  • Pregnant women: 6 mg/day
  • Breastfeeding women: 7 mg/day
  • According to the US Food and Nutrition Board, the intake should not exceed 10g per day.

How to supplement

Supplement through food

Supplementing vitamin B5 through food is the safest and most effective way. Foods rich in vitamin B5 include beef, chicken, pork, salmon, tuna, eggs, milk and dairy products such as yogurt and cheese.

In addition, almonds, walnuts, green vegetables such as broccoli, cauliflower, and fruits such as guava, avocado, bananas, and whole grains such as brown rice and oats are also good sources of vitamin B5. To ensure your body gets enough of this vitamin, maintain a varied and balanced diet.

Oral supplementation (pills)

Taking vitamin B5 pills is a suitable option for people with limited diets, poor absorption, or needing quick supplementation. Pills have the advantage of being convenient, easy to use, and ensuring accurate dosage.

However, if overdosed, it can cause side effects and is not as good as absorbing from natural foods. Before using, you should consult a doctor or nutritionist.

Vitamin B5 supplementation via intravenous infusion

Vitamin B5 supplementation via intravenous infusion is a method of directly delivering vitamin B5 into the blood, often applied to patients with severe malnutrition, poor absorption, or need for emergency supplementation.

Vitamin B5 supplementation directly via intravenous infusion helps the body absorb quickly, in the correct amount, and more effectively than supplementation through food/drink (which can be broken down by stomach acid, reducing the amount of vitamin absorbed).

Side effects

Using an overdose of vitamin B5 over 10mg/day can cause mild reactions such as diarrhea or itching, but this condition rarely occurs if used properly.

If during use, you experience serious reactions such as rash, difficulty breathing, hives, chest tightness, or swelling of the mouth, lips, face, or tongue, go to a medical facility immediately for timely examination.

Interactions

Vitamin B5 is generally safe to use and rarely causes serious interactions with other medications. However, as with any supplement, taking vitamin B5 with certain medications may affect the effectiveness of the medication or increase the risk of side effects.

When taking vitamin B5, avoid combining it with medications such as Aspirin, Clopidogrel, Donepezil, Ebixa, Galantamine, Heparin, Ibuprofen, Naproxen, Rivastigmine, Tetracycline, and Warfarin. This combination may cause unwanted interactions.

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