Vitamin B5 decreases inflammation by increasing the natural production of coenzyme A and glutathione (an antioxidant), according to a recent Korean study. It thus makes it possible to reduce 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 almost 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 “anti-stress vitamin”. It also participates in the formation and regeneration of the skin and mucous membranes, in the metabolism of lipids and would 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 a deficiency. immune. 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 and Alzheimer’s disease.
Vitamin B5 against chronic inflammation
Chronic inflammation is also called low-grade inflammation. It is linked to our lifestyles and the permanent presence of stress, pollution, sedentary lifestyle, ultra-processed diet, etc. It is characterized by a minor but stable elevation of the 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. The objective of a recent Korean study was to evaluate the long-term relationship between vitamin B5 absorption and CRP concentration in healthy adults aged 40 and over 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 assessed the dietary vitamin B5 intake of 908 people (349 men, 559 women) and determined their C-reactive protein levels in parallel. Average daily vitamin B5 intakes were 4.5 mg for men and 4 mg for 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 makes it possible to reduce the risk of cardiovascular diseases but also of osteoarthritis, cancer or even Alzheimer’s disease, indicate the researchers.
Where to 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