Introduction

Vitamin B5 (pantothenic acid) is a water-soluble B vitamin essential for synthesizing coenzyme A (CoA), which supports metabolism, fat synthesis, and fatty acid breakdown. Found in various fruits, vegetables, and produced by intestinal bacteria, B5 is stored in cells through a recycling mechanism. Deficiency, though rare, may cause fatigue, insomnia, depression, irritability, and vomiting. (1)(2)

How Does Vitamin B5 Function in Your Child's Body?

Vitamin B5 helps convert food into energy, supporting fat, carbohydrate, and protein metabolism through its role in coenzyme A (CoA) and acyl carrier protein synthesis. It also aids in maintaining healthy skin and body tissues.

Research shows vitamin B5 is easily absorbed from food and supplements, mainly as CoA or phosphopantetheine. It enters the bloodstream via active transport in the intestine, with red blood cells distributing it throughout the body. Intestinal bacteria also produce B5, though its contribution remains unclear. (3)

Why do Children Need Vitamin B5?

B vitamins are vital for many body functions, and B5 specifically supports fat metabolism and offers numerous benefits for your child.

Some of the many benefits of pantothenic acid are listed below:

• Controls blood fat levels
• Improves hair health
• Prevents common acne (acne vulgaris)

Controls blood fat levels: Vitamin B5 plays a key role in fat metabolism, with studies on dyslipidemia showing that high doses of pantethine can lower blood fat levels. This effect is likely linked to low coenzyme A (CoA) levels.

Research suggests vitamin B5 has antioxidant effects, reducing early inflammation linked to heart disease. By regulating blood fat levels, it supports heart health in children and may help prevent future conditions like high blood pressure, heart attack, and stroke. (1)

Improves hair health: Vitamin B5 is commonly used in hair care for its moisturizing effects, adding volume and shine by strengthening hair follicles. Research suggests panthenol may help with thinning hair, while B5's role in adrenal health may support hair growth. Pantothenic acid is a key nutrient that contributes to the healthy growth and maintenance of your child's hair! (4)

Prevents common acne: Research suggests vitamin B5 may help reduce acne, though more studies are needed. An eight-week study found that pantothenic acid supplements reduced blemishes in people with mild to moderate acne. (5)

What are the Symptoms of Vitamin B5 Deficiency?

Vitamin B5 deficiency is rare due to its presence in most foods but can occur in severe malnutrition. Even those with metabolic disorders rarely experience deficiency. Symptoms often appear with other nutrient deficiencies. Consult a pediatrician for testing and safe ways to increase B5 intake. (1)

Here are several signs and symptoms indicating that your child may be lacking vitamin B5:

• Numbness or burning sensation in hands or feet
• Hair loss
• Skin irritation
• Disturbed sleep
• Restlessness
• Fatigue
• Headache
• Irritability
• Muscle cramps and stomach cramps
• Nausea and vomiting

Numbness and burning of limbs: Human pantothenic acid deficiency has been studied through war prisoners, controlled experiments, and drug side effects. During World War II, malnourished prisoners reported foot numbness and burning, relieved by B5 supplementation. (6)

Hair Loss: A 1950s case study showed benefits of topical dexpanthenol for hair loss. Two studies found that a product containing pantothenic acid, B1, yeast, L-cystine, keratin, and PABA improved hair quality and reduced hair loss after four months in people with diffuse effluvium capillorum and agnogenic structural alterations of hair. (6)

Skin Irritation: Pantothenic acid deficiency can impair skin function by affecting collagen production, crucial for epidermal health. Severe deficiency may lead to skin irritation in children due to its role in synthesizing key collagen types. (7)

How Much Vitamin B5 do Your Children Need per day?

The Dietary Reference Intake (DRI) provides daily vitamin B5 recommendations. As a water-soluble vitamin, B5 is not stored in the body and is excreted through urine, so it must be consumed daily through diet or supplements to maintain adequate levels.

Below are amounts recommended for adequate intake (AI) of pantothenic acid for both children and adults. The recommended intake of pantothenic acid is the same for both males and females. Pregnant and lactating individuals may need more, so consult a physician to ensure optimal nutrition during pregnancy and postpartum. (3)(8)

Should Your Child Take Vitamin B5 Supplements?

Most children get enough vitamin B5 from their diet, but supplementing with B-complex or multivitamins can help ensure they receive adequate nutrients. Always consult a pediatrician to meet your child's nutritional needs through diet and supplements.

Foods That are Rich in Vitamin B5

How can I get B5 naturally? Pantothenic acid (vitamin B5) is present in small amounts in almost all living cells and found in a variety of plant and animal foods. Your child likely gets enough through a diverse, healthy diet. Multivitamin or B-complex supplements can help ensure optimal intake. Below are foods rich in B5. (1)(3)

Risks and Side Effects of Vitamin B5

Is too much vitamin B5 bad for you? There are no known cases of pantothenic acid toxicity, but high doses (over 10 grams) may cause diarrhea and gastrointestinal distress. If your child is on medication, consult a physician to minimize risks and side effects from vitamin B5 supplements. (1)

Summary

Pantothenic acid (vitamin B5) is water-soluble and helps metabolize fats, control blood fat levels, and support hair and skin health. It also aids in converting food into energy. B5 is found in foods like beef liver, cereals, mushrooms, sunflower seeds, and chicken. Supplements may be considered to ensure adequate intake. Consult a healthcare professional for personalized diet and supplementation recommendations for your family.

References

1. https://www.hsph.harvard.edu/nutritionsource
2. https://pubmed.ncbi.nlm.nih.gov/1746161/
3. https://ods.od.nih.gov/factsheets
4. https://pubmed.ncbi.nlm.nih.gov/22171682/
5. https://www.ncbi.nlm.nih.gov/pmc
6. https://pubmed.ncbi.nlm.nih.gov/21951027/
7. https://www.sciencedirect.com/science
8. https://www.nap.edu/read/6015/chapter/1

 Disclaimer: The content of this blog post is intended for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. Always seek the advice of your physician or other qualified health provider before taking any medication or nutritional, herbal or homeopathic supplement and with any questions you may have regarding a medical condition.