Vitamin B5 decreases inflammation by increasing the natural production of coenzyme A and glutathione (an antioxidant), a recent Korean study revealed. It thus reduces the state of chronic inflammation, this state of physiological stress which plays an important role in the development of chronic diseases .
Like all B vitamins, vitamin B5 or pantothenic acid (PA) is water soluble (dissolves in water). It is present everywhere in living organisms, hence its name which comes from the Greek word “pantos” and which means “everywhere”. Once in the body, vitamin B5 is transformed into coenzyme A which acts on the nervous system and on the adrenal glands, hence its nickname “vitamin antistress”. It also participates in the formation and regeneration of the skin and mucous membranes, in lipid metabolism and is thought to play an essential role in the regulatory mechanisms of adrenaline, insulin and porphyrin (a precursor of hemoglobin ).
Vitamin B5 deficiency or insufficiency can cause insomnia, leg cramps, numbness and tingling sensations in the feet and hands, fatigue, gastrointestinal disturbances, respiratory infections, or immune deficiency. The list is long but it does not end there. One of the great benefits of vitamin B5 is its role as a major moderator of chronic inflammation responsible for the onset of cardiovascular disease, osteoarthritis, cancer or even Alzheimer’s disease.
Vitamin B5 against chronic inflammation
Chronic inflammation is also known as low-grade inflammation . It is linked to our lifestyles and to the permanent presence of stress, pollution, sedentary lifestyle, ultra-processed food, etc. It is characterized by a minor but stable rise in C-reactive protein (CRP) which is a marker of inflammation. Vitamin B5, thanks to its antioxidant role, plays a major role in reducing the inflammatory process. However, the long-term relationship between vitamin B5 ingestion and CRP levels had never been studied before. The aim of a recent Korean study was to assess the long-term relationship between vitamin B5 absorption and CRP concentration in healthy adults from 40 years and older but in a state of chronic inflammation.
Chronic inflammation decreases in relation to the intake of Vitamin B5
In this study which lasted 5 years, the researchers evaluated the dietary intakes of vitamin B5 of 908 people (349 men, 559 women) and determined in parallel their levels of C-reactive protein. The average daily intake of vitamin B5 was 4.5 mg in men and 4 mg in women. The results after 5 years showed that the regular dietary intake of vitamin B5 was proportional to the constant decrease in CRP in the subjects studied, indicating a drastic reduction in chronic inflammation.
The reduction in chronic inflammation reduces the risk of cardiovascular disease but also of osteoarthritis, cancer or even Alzheimer’s disease, the researchers indicate.
Where can you find the best concentrations of this vitamin in the diet?
You will find this vitamin mainly in organ meats (liver and kidneys especially), chicken, beef, eggs, mushrooms (especially shiitake), whole grains, oats or even broccoli.
Here are some examples:
– Dried shiitake mushrooms, 10 mushrooms, 36 g = 8 mg of vit B5
– Cooked shiitake mushrooms (4 mushrooms), 125 ml (1/2 cup) = 3 mg of vit B5
– Liver of lamb, turkey, beef, chicken, veal or pork, cooked
100 g = 4-8 mg of vit B5
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