Anxiety is a serious issue, especially for those experiencing it frequently. Feeling anxious and worrying without justified reasons cause you to feel stressed.
Your mood goes down, and that could easily lead to depression. It is only normal to look for methods that could assist in promoting a positive mood and helping you to feel less anxious.
Did you know that pantothenic acid can assist those dealing with anxiety and stress?
You might find pantothenic acid in various supplements and food sources. Here is what the science says about its effectiveness and importance in dealing with mental disorders like anxiety.
Basic Things to Know About Pantothenic Acid (Vitamin B5)
If you say pantothenic acid, that sounds cumbersome. However, we are all familiar with this compound, but under its common name. Pantothenic acid is nothing else than vitamin B5.
You can find it in numerous food sources and supplements. In most cases, nutrition supplements combine both pantothenic acid and other B vitamins for better effectiveness. They are all water-soluble.
The primary function of vitamin B5 is participation in fatty acid synthesis. It assists in synthesizing acyl carrier protein and coenzyme A. It is the intestine that absorbs the pantothenic acid and then transports it to the bloodstream. The scientists indicate that intestinal flora even produce pantothenic acid. However, the quantity of pantothenic acid produced remains unfamiliar.
The most reliable way of measuring vitamin B5 concentration in the human organism is excretion via urine. According to that method, excreting less than a single milligram daily could be a sign of pantothenic acid deficiency.
What Is the Recommended Daily Intake of Pantothenic Acid (Vitamin B5) in Humans?
For adults, the recommended daily intake is recommended to be 5mg.
The best food sources of pantothenic acid include beef liver, shitake mushrooms, cereals, sunflower seeds, chicken breast, avocados, and tuna.
Here is a table showing adequate intake of vitamin B5 depending on the age:
Adequate intake of pantothenic acid (https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/)
The scientists didn’t notice any toxicity related to pantothenic acid, even if you consume it in high amounts. An extremely high dosage could lead to mild stomach distress or diarrhea, but those are the only noted side effects.
That being said, it is safe to consume pantothenic acid in doses higher than those required for adequate intake. If you are dealing with vitamin B5 deficiency, you could use it from increased levels of this vitamin to get those levels back to normal.
Additionally, consuming vitamin B5 could help to boost overall physical health and wellness. That is why people often look for supplements containing this compound to experience its positive effects. Pantothenic acid could contribute to healthy hair and skin, promote eye health, but also assist in dealing with stress.
How Could Pantothenic Acid (Vitamin B5) Deficiency Help with Anxiety-Related Symptoms?
Fatigue is a potential anxiety symptom, especially if it doesn’t happen for an obvious reason.
Research Study 1 (Pantothenic Acid Deficiency & Fatigue)
A study from over six decades ago focused on pantothenic acid deficiency in men. The study was published in Iowa in 1958, and involved subjects that agreed to a diet containing a low level of vitamin B5 intake.
The results after six weeks showed that the subjects reported getting too tired even after a simple daily walk.
During the next four weeks, the same participants received an increased intake of pantothenic acid.
According to the subjective feelings of males who participated in the study, the fatigue after daily walks went away. That means a lack of vitamin B5 could be the reason why you are experiencing fatigue.
Increasing this nutrient could help you to resolve one of the fatigue-related symptoms and feel better overall.
Research Study 2 (Pantothenic Acid Deficiency & Fatigue)
Lethargy could be another symptom of anxiety or depression. The state is manifested by an obvious lack of enthusiasm or energy. That could also include activities the person usually loved doing.
A single case report showed that pantothenic acid could improve these symptoms.
The case focused on a black woman that was 53 years old when she was admitted to a hospital. She reported lethargy, as well as anemia, weight loss, and anorexia. Pantothenic acid was given as a part of the treatment, and the symptoms were soon gone.
Research Study 3 (Pantothenic Acid & Mood Disorders)
A study published in the Canadian Journal of Psychiatry in 2012 discussed the adults that exhibited mood disorders and their psychiatric functioning.
The study was cross-sectional and involved 97 participants. The researchers used the Global Assessment of Functioning as a scale to rate the results.
The conclusion was that an elevated intake of pantothenic acid and other nutrients could contribute to improved mental function.
The researchers indicate that improved mental health could depend on the nutrient intake quantity.
Research Study 4 (Pantothenic Acid & Depression)
Another interesting study was done in Spain. It included 710 children of school age that exhibited symptoms of depression. The results observed a deficiency in vitamin B5, but also other vitamins in this group.
The conclusion is that a low intake of these substances can lead to a higher risk of depression symptoms.
Research Study 5 (Pantothenic Acid for Stress)
Although it was conducted over two decades ago, another study can be important for the relationship between managing stress and vitamin B5. According to that research, a variety of nutrients can affect how the human body manages stress.
Furthermore, an optimal amount of these compounds indicated an improved capability of managing stress.
That is a clear indication that supplementation could assist in promoting peace of mind and calmness.
If you are looking to feel more relaxed, try to increase the intake of vitamin B5, but also other vitamins from this group.