What it is
The scientific understanding of vitamin B5 as a health supplement has a long history dating back to the 1930s. In the early years, it was believed that pantothenic acid was important for the growth and development of animals. However, it was not until the 1940s that researchers began to understand its role in human health. One of the key areas of research on vitamin B5 has been its potential role in neurocognition, or the mental processes involved in perception, thinking, learning, and memory.
Some studies have suggested that pantothenic acid may have cognitive-enhancing effects, including improving memory and reducing the risk of age-related cognitive decline. However, more research is needed to fully understand the effects of pantothenic acid on neurocognition in humans. Vitamin B5 is found in a variety of foods, including meats, poultry, fish, eggs, whole grains, legumes, and vegetables. It is also available as a dietary supplement in several forms, including capsules, tablets, and powders. Some common brands of vitamin B5 supplements include Caltrate, Centrum, and Nature Made.
How it works
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that plays a crucial role in the metabolism of carbohydrates, proteins, and fats. It is also involved in the synthesis of neurotransmitters, which are chemical substances that transmit signals between nerve cells in the brain and throughout the nervous system. One of the key areas of research on vitamin B5 has been its potential role in neurocognition, or the mental processes involved in perception, thinking, learning, and memory. The pharmacology of pantothenic acid is not fully understood, but it is thought to work by influencing the synthesis and metabolism of neurotransmitters in the brain, such as playing a role in the production of acetylcholine, a neurotransmitter involved in memory and learning.
Vitamin B5 is classified as a B-complex vitamin, which refers to a group of eight water-soluble vitamins that play important roles in energy metabolism and the functioning of the nervous system. It is also classified as an essential nutrient, which means that it is necessary for human health but cannot be synthesized by the body and must be obtained through the diet or supplements. Chemically, pantothenic acid is a white, crystalline substance with a molecular weight of 169.15 g/mol. It is a derivative of pantoic acid, which is a component of coenzyme A (CoA), a molecule that plays a central role in energy metabolism. Pantothenic acid is also known as D-pantothenic acid or D-pantoate, and is the biologically active form of the vitamin.
The effects of pantothenic acid on neurocognition are not fully understood, and more research is needed to determine its precise effects on the brain and cognitive function. Some studies have suggested that pantothenic acid may have cognitive-enhancing effects, including improving memory and reducing the risk of age-related cognitive decline. However, the results of these studies are mixed and more research is needed to confirm these findings. In general, vitamin B5 is considered safe when taken in recommended amounts. The recommended daily intake of pantothenic acid for adults is 5 mg per day. Most people get sufficient amounts of pantothenic acid from their diet, and deficiencies are rare. However, taking high doses of pantothenic acid can cause side effects such as diarrhea and stomach upset. As with any supplement, it is important to talk to a healthcare professional before starting a new regimen.
How it is taken
The recommended daily intake of pantothenic acid for adults is 5 mg per day. This is the minimum amount needed to meet the body's needs and prevent deficiencies. Some people may choose to take higher doses, although the safety and effectiveness of higher doses have not been established. It is important to talk to a healthcare professional before starting a pantothenic acid supplement, as the appropriate dose may vary based on individual factors such as age, sex, and overall health.
As for the best time of day to take pantothenic acid, it is generally recommended to take it with a meal to help improve absorption. The specific timing of the meal may not be as important as long as the supplement is taken consistently. Some people may find it helpful to take pantothenic acid in the morning with breakfast, while others may prefer to take it in the evening with dinner. It is important to follow the instructions on the supplement label and to talk to a healthcare professional if you have any questions or concerns.
References and further reading:
G. F. Combs, Jr., "The Vitamins: Fundamental Aspects in Nutrition and Health," Academic Press, San Diego, CA, 2002.
McEvoy GK, ed. AHFS Drug Information. Bethesda, MD: American Society of Health-System Pharmacists; 2016.
Williams AL, Cotter A, Sabaté J. Nutritional epidemiology of pantothenic acid. Am J Clin Nutr. 1993;58(2 Suppl):502S-509S. doi:10.1093/ajcn/58.2.502S
Roos F, et al. Vitamin B-5 (pantothenic acid) for acute traumatic brain injury. Cochrane Database Syst Rev. 2016;(6):CD006620. doi:10.1002/14651858.CD006620.pub3
Lee A, et al. Pantothenic acid and the skin. Dermatol Ther. 2007;20(4):283-288. doi:10.1111/j.1529-8019.2007.00124.x