B5-vitamin

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B5 optræder i alle celler som del af co-enzym A. Som flere andre B-vitaminer har B5 også betydning for omsætningen af proteiner, fedtstoffer og kulhydrater. Ved mavesyredannelsen og produktion af røde blodlegemer er der brug for B5. Stor betydning for hår, hud og negle. Styrker binyrerne og immunsystemet ved stress. Har antihistaminvirkning og medvirker til at dæmpe allergiske reaktioner, sammen med B6. Virker også vanddrivende og har betydning for kalium/natrium balancen. (Væskeansamling kan være allergisk betinget)

 

Fakta
B5 kaldes pantotensyre. Pantos kommer af græsk og betyder ”overalt”. B5 er en forudsætning for liv og optræder i alle celler som en bestanddel af co-enzym A. Dette enzym har afgørende betydning for kroppens energi og vitalitet, samt for dannelse af nye celler. Co-enzym A er en meget aktiv energiproducent i alle kroppens millioner af celler – og nødvendig for enhver muskelaktivitet. Igangsætteren og kernen i dette vitale molekyle er pantetin, som er et forstadium til pantotensyre (B5).

Den kemiske proces fra pantetin til co-enzym A foregår lynhurtigt. Når hjertet ikke får tilstrækkelig ilt, falder pantetin indholdet i hjertemusklen. Pantetin og co-enzym A sænker kolesterolindholdet i blodet, og co-enzym A leder fedtstoffet ud til forbrænding i musklerne. Magnesium er tæt forbundet med co-enzym A i energiproduktionen. Det er derfor yderst vigtigt at indtage magnesium i den daglige kost. Mange mennesker mangler magnesium. Co-enzym A styrker leverens evne til at nedbryde og udskille giftstoffer og medicinrester. B5 har betydning for normal vækst og for centralnervesystemets udvikling. Modermælk indeholder en betydelig del B5, og ammende har derfor brug for ekstra indtagelse af B5. B5 kan dannes af en helt sund tarmflora og optages i såvel tyndtarmen, som i mavesækken. B5 kan ikke lagres i kroppen, men ses i størst koncentration i lever, nyrer og hjerte. B5 er en vigtig antioxidant som er nødvendig for udnyttelsen af PABA (B10) og cholin, begge beskrevet under  B-vitaminlignende stoffer. B5 ødelægges af stærk opvarmning, dybfrysning og findeling af mad.

 

Hvorfor skal vi have det?
B5 er essentielt for binyrerne og produktionen af kortison og andre binyrehormoner. Vitaminet øger stresstærsklen og hjælper immunforsvaret gennem at styrke antistofproduktionen. Når kroppen mangler B5, får vi lettere forkølelser, infektionssygdomme, og vi er mere udsatte for allergier og astma. B5 forhindrer for tidlig aldring, slap hud, rynker og muligvis gråning af håret (ikke bevist hos mennesker, kun i dyreforsøg) samt hårtab. B5 anvendes som pantenol i hudcremer og særligt i hårshampoo. Stoffet trænger ind i hud, hovedbund og hår, som derved styrkes. Gode resultater opnås kun i forbindelse med en sund kost og fornuftig levevis.

B5 styrker koncentrationsevne og hukommelse. Egentlig mangel på B5  forekommer sjældent. Det gælder her, som også ved de fleste andre B-vitaminer, at indtagelse af overdrevne mængder alkohol, kaffe, medicin samt underlødig kost forhindrer den optimale optagelse og udnyttelse af B5.

Mangel på B5 kan forårsage kronisk træthed, aldringstegn, psykisk ubalance med symptomer som depression, kværulanteri, irritabilitet, søvnproblemer, svimmelhed, en ”brændende” fornemmelse i fødderne, muskelsvækkelse og kramper. Lavt blodsukker, som i reglen er en følge af dårlig kost, stress og misbrug af et eller flere kostemner og stimulanser som sukker og alkohol, kan også være tegn på B5. Også ledsygdomme, abort og forstyrrelser i saltbalancen kan tyde på B5-mangel. B5 har betydning for fedtforbrændingen og er derfor vigtigt for folk, som ønsker at tabe sig.

 

Medicinsk anvendelse
Ved leddegigt ses smertereduktion, nedsat morgenstivhed og forkrøbling, altså generel bedring ved megadosering med B5. (Virkningen indtræder gradvist i løbet af en uge). B5 kan vendes mod stress og stressbetingede lidelser som kronisk træthed, udbrændthedssyndrom,  tilbagevendende infektioner eller anden kronisk sygdom. B5 kan anvendes ved lændesmerter forårsaget af binyrestress og virker beskyttende ved strålebehandling og anden stråling, for eksempel røntgen og flyvning i høje luftlag. Vitaminet anvendes ved alle former for kredsløbsforstyrrelser samt uro og kramper, særligt i ben og fødder. Endvidere hvis man lider af for varme fødder. Skærer man tænder om natten, kan B5 hjælpe i visse tilfælde. Det er værd at prøve, selv om fænomenet ofte skyldes psykisk stress og tilbageholdte følelser. B5 anvendes til personer i længerevarende kortisonbehandling, både undervejs og som efterbehandling, for at styrke binyrernes funktion. Desuden til behandling af for lavt blodsukker og for lavt blodtryk. Indtagelse af B5 forbedrer tarmfunktionen og tarmenes bevægelser. Hudskader og brandsår kan behandles med pantotensyresalve (B5), som har en celleopbyggende og helende effekt. Også ved knoglebrud, forstuvninger og ledsmerter anvendes B5. B5 bruges endvidere ved alle ovennævnte mangelsymptomer, læs om B-vitaminer generelt. B5 anvendes altid sammen med hele B-vitaminkomplekset. Folinsyre letter muligvis optagelsen af B5.

 

Bivirkninger
B5  har ingen bivirkninger. Hvis der gives doseringer over 1000 mg dagligt, er der dog risiko for, at smertetolerancen reduceres.

 

Hvor findes det?
B5 findes i ølgær, gelé royal (bidronningefoder), æggeblomme, rå torskerogn, jordnødder, fuldkornshvede, i bønner, kerner, frø og nødder, i brune ris, i avocado og en masse forskellige grøntsager, bær og frugter, yderligere i forskelligt kød, indmad og fisk samt i mælkeprodukter og ost. Læs desuden om B-vitaminer generelt. 100 gram kalvelever indeholder 8 milligram (mg) B5. 100 gram hele æg indeholder 1,6 mg B5. 100 gram brune ris indeholder 1,1 mg B5 (hvide ris 0,5 mg) 100 gram grønne ærter indeholder 0,75 mg B5.

 

Hvor meget har man brug for

  • Spædbørn: 3 mg
  • Småbørn: 4 mg
  • Skolebørn: 7 mg
  • Voksne: 10 mg
  • Gravide og ammende: 15 mg
  • Sportsudøvere og hårdtarbejdende (stress): 15 mg

Mange lærebøger anbefaler 10-50 mg dagligt, så den ovenfor anbefalede daglige dosis er minimum. Behovet stiger i takt med belastning af kroppen. Den almindelige medicinske opfattelse er, at vi altid får tilstrækkeligt med B5 via kosten, derfor er der ingen officielle tal for anbefalet daglig tilførsel fra sundhedsmyndighederne.

 

Medicinsk dosering
50-500 mg Dosering over 500 mg bruges sjældent, men i visse tilfælde kan doser på helt op til 2000 mg dagligt anvendes.

 

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