How low are we talking on these numbers? Some people compare the benefits of vitamin B5 to those of taking Accutane, which goes to show just how powerful it can be in reducing acne. I was going based on a Dr. Mercola article, which I can no longer find (the link is broken). Sometimes it’s absorbability issue, for example, too much calcium can crowd out your absorption of magnesium. I’ve suffered with back acne for years. Dry skin and fine lines are no match for the … The title says it all: Efficacy of a Pantothenic Acid Based Dietary Supplement in Subjects With Mild to Moderate Facial Acne Blemishes. "The first time I saw vitamin B5 in a topical product was this hydrating serum from SkinCeuticals," Gilliam shares. Suggesting vegans/Vegetarians have a greater risk of iron deficiency is incorrect. Toasted sesame seed oil is even a bit more risky because of the toasting process damaging more of the PUFA (and the protective vitamin E found in raw sesame oil). (Anecdotal aside: a doctor recently told me he’d attended a lecture by a colleague who had just discovered a new form of Vitamin K… last year. And the supplement companies haven’t failed to get in on the action. The difference is – vitamin B5 … Your email address will not be published. Do you have reason to suspect you have existing iron overload? Doubt you’ll find human-sourced colostrum, though it’s an interesting idea! We just don’t have the research to say “No” on this. That’s why doctors used to think acne was caused by a B5 deficiency. Even fish oil. Hours of sleuth work later, I realized that there was a high likelihood that my new regular habit of applying and ingesting the vitamin could very well be the cause of my beaming complexion, but to triple-check my hypothesis, I went to the experts: Kristina Holey, a Marie Veronique collaborator and holistic skincare specialist; Eden Gilliam, an esthetician and founder of Eve Milan New York; and Sarah Koszyk, MA, RDN, a registered dietitian, sports nutritionist, and co-founder/formulator of Mija. Coffee and Acne: Does Coffee Trigger Acne? Vitamin B5 is commercially available as pantothenic acid, which is a chemical prepared in laboratories. Skin problems are a pretty modern phenomena, and it’s not like cosmetic companies were around in ancient times to help everyone have healthy skin. Meat is not an efficient source of iron for human beings. I tried it on my face and found out the hard way that it breaks me out. The writing on the wall? Work on fixing the major imbalances in your life and diet, first. Similarly, if your lifestyle habits are contributing to your acne (stress, not enough sleep, smoking, chemical exposure, etc.) forces us to change our recommendations now and then, and it’s hard to change everywhere all at once! Keep scrolling! What kind of iron are you supplementing with? Wise to be cautious about this. Whatever the pantothenic acid is doing for the skin in that study (and it does appear it might be doing something) it’s not correcting a deficiency. And the study seems pretty promising: after eight weeks of taking supplemental pantothenic acid, the subjects had a 56% reduction of facial blemishes. (Info comes from But it comes with some pretty big caveats. The brand combines hyaluronic acid and vitamin B5 for hydration and skin plumping, effects further enhanced by the unique addition of soothing prebiotic thermal water.Â, Up next, The Best New Beauty Buys We Tried This Month (That Also Make Amazing Gifts), Revitalizing & Balancing No. Well, there’s an unholy mountain of research on pantothenic acid and the skin, and a lot of it is promising. If you're someone who only gets a blemish once every blue moon or so, you can forgo. Great thing to check for, though, as you just found out! But even if we can’t quite explain it yet, B5 seems to have a pretty clear effect on the skin! It’s quite possible to have low ferritin, but also have an overload of unusable iron stored up in your liver. She says it works its congestion-busting magic best if you apply it post-mist both morning and night. If you’re curious to learn more, I just posted a huge article on iron and acne two days ago: I think this is really an unusual perspective, and the opposite of what most people will tell you! It’s hereditary and if you do have it, all of your nearest relatives should test for it too. [5] So, it would seem the skin not only likes pantothenic acid for repairing wounds–it actually needs it. I’m not 100% sure how effective lactoferrin supplementation is for addressing built-up iron overload. Does this make sense? For example, the participants might have made other lifestyle changes during that eight weeks. It's an editor favorite here at WWW! I hadn't overhauled my skincare routine or made significant changes to my diet (if anything, there's been an uptick in wine, cheese, and sugar), so in all honestly, I was blatantly astonished as I watched my skin getting smoother, my acne scarring getting lighter, and my frequent flyer club of acne getting sparser.Â, Racking my brain, I made a list of every single thing that I had changed in the course of the last month, and really, the only things I could pen with confidence were my religious usage of IS Clinical's Hydra-Cool Serum ($94) (every damn day, either morning or night and sometimes both), Klur's Supreme Seed Delicate Purification Mask ($60) (once or twice a week), and my one and only new supplement, ZitSticka's Skin Discipline ($44). The best B5 supplements are already out there in a form your body already loves: as food. It makes skin cells multiply faster, and helps those cells cross wound barriers to help form new skin layers. (And in the wrong proportions just plain mess things up.) We are Sonia and Devin, and together we run Clear Skin Forever from beautiful Indianola, Washington. Sorry about the confusion here – I wish we could keep the same recommendations forever, but our knowledge (and the science, and reader experience, etc.) I use Pure Encapsulations too. And always try to find whole food supplements, not synthetics. Curious about that, I’ve suspected that in myself for a while now, and have been avoiding liver for that reason. If you’re eating moderate amounts of meat and veggies every day, chances are you’re getting plenty of B5. You can easily hit this by eating a moderate amount of meat and vegetables. I love adding coconut oil to my steamed vegetables and my smoothies. So if I maintain a Paleo/Whole 30 diet that includes high quality meats and seafoods and I do not eat any of the iron-fortified foods or foods that inhibit lactoferrin – my body should be creating lactoferrin on it’s own in a healthy manner and I likely do not need to supplement it, correct? Do you really care about the skin benefits of B5 when you’re risking organ toxicity, endocrine problems, and cancer?? Does anyone have an explanation for this? In almost all of these studies, there is a clear clinical effect, and the authors are taking a stab at an explanation and suggesting further study. So I guess it was just from my diet. Why the change? (Spoiler: It's a best seller with sky-high ratings and reviews on Dermstore's website!). Bloodletting was effective back in the day for many diseases due to iron removal! I found this study: Apple Cider Vinegar and Acne: Does ACV Help Acne? If it's digested via food or supplements, experts and studies both say vitamin B5 could help target acne since the vitamin helps to regulate the body's sebum and oil production.Â, "Vitamin B5 helps regulate the skin’s barrier function, including sebum production, which can help reduce facial acne and acne-related blemishes," says Koszyk. Stronger follicles means they form a stronger barrier which prevents them from filling up with excess sebum. (If you are vegan and feeling fatigued all the time, you are almost certainly B12 deficient – it’s only found in animal foods, and you pretty much have to supplement it. I’m so glad you know now. It’s a common myth that acne breakouts only happen to teenagers. And unfortunately, there is not a lot of established research on the effectiveness of topical vitamin B5 in replicating the same benefits for skin health. More often it’s a lot of blind, groping in the dark, with a lot of proposals and rejections of models until we find something that explains the effects we’re seeing. Topically, Gilliam tells us vitamin B5 is a humectant and is great for binding water into the skin, keeping it plump, soft, and hydrated—all perks that are particularly beneficial in preventing premature aging. Peanut Butter and Acne: 5 Reasons to Quit This Acne Trigger, virtually all plant and animal foods (except for pure oils, e.g., olive oil), particularly abundant in meat (a major food source of B5) (e.g., a single chicken breast has 2.2 mg), organ meats (liver is a powerhouse of vitamins! The theory makes superficial sense, but doesn’t agree with lot of the research published in the past 15 years, such as reduction in sebum production with low glycemic index diets or green tea creams.There is no credible research to show pantothenic acid megadosing is helpful in acne. With all that said—I’m open to anything—as my skin and other health issues are the number one priority! My personal experience is that coffee just makes me more stressed out in response to stressful events, which includes cortisol release. Great research, thank you for linking the sources. Also, it seems to address many issues associated with acne: excess sebum production, inflammation, microbial infection from P. acnes bacteria, and healing up those pesky blemishes. The healing and anti-inflammatory properties of Vitamin B5 can help with scarring, wound healing, and skin conditions such as cystic acne, eczema, and rosacea. Good stuff. They do a fantastic job of telling you the health effects and risks of every ingredient, and suggesting much safer alternatives.). That can sometimes indicate excess iron storage in the liver. Since vitamin B5 taken via supplements/food and vitamin B5-infused skincare are correlated with improved skin health, it can be tricky to know which route to take or what's more or less effective than the other.Â. Yep, exactly! Congrats on clearing your skin. One proposed modality of acne is that excessive fat buildup is expelled through the skin in the form of sebum (an oily substance), which can clog pores and cause acne. Thank you! If so, is frantically trying to outdo the damage by piling on the panthenol really the best way to go about curing your acne? This so interesting and true for my case, I’m basically close to Sue of the example. Also, the B5 supplements were well-tolerated, with no adverse side effects. Your body needs vitamin B5 … (Bonus: pantothenic acid is critical for the manufacturing of sex hormones in the adrenal glands. When you supplement anything, particularly in the dosage levels we’ve been talking about, you might be throwing all your other vitamins and minerals out of whack. [17] . I also think the research strongly points to heme iron from meat being an excellent source of iron – much more absorbable than plant iron – but I now think eating too much meat leads to iron overload, because your body can’t shut off absorption from heme iron like it can from plant iron. Pantothenic acid was only discovered in the 1930s, and we haven’t even really scratched the surface yet. Your story is inspiring. Yet, check out the B5 numbers: That’s 6.3 mg of B5, or 126% of the RDA, without even eating that much. I take vitamine A and Magnesium as well. Think of it like this: you want to fly an airplane. Panthenol seems to be something that damaged skin likes to wear–it does a bang up job at helping it heal. He proved that acne is due to a defect in lipid metabolism and is a consequence of a deficiency of coenzyme A, due to a deficiency in pantothenic acid. Again, if you really want to, try them just for a few weeks, and see what happens. Another consideration: if you do use supplements, always try to find whole food, rather than synthetic, isolated supplements. What are you wanting to use sesame oil for? Sure, that panthenol might be trying to punch it’s weight in there, but when harsh skin and health-damaging chemicals are in the ring it might as well be using feather pillows. ), There was no control (comparison) group, so it’s not entirely certain that pantothenic acid even was the determining factor in the blemish reduction. Hey Donna! OK, so it’s got the good stuff in it. Your email address will not be published. The fact that you have irregular periods right away shows that something’s up with your hormone levels, and/or some basic nutrient levels like vitamin A, utilizable iron (don’t go taking iron pills though! Megadosing one in isolation is a little like strapping a jet engine to your family car. The takeaway? If I had focused more on eating heaps of veggies and a little more protein like I usually do, those numbers would’ve been even higher. Someone said “keep eating the Extra Virgin Coconut oil, It’s just die-off!! The vitamin A in FCLO tends to be very beneficial, but you can get that vitamin A from eating liver, taking desiccated liver capsules, or taking a vitamin A supplement such as this one by Pure Encapsulations. For all the reasons we’ve discussed, if you do decide to supplement B5, consider doing it as a B-complex. So, we have two slightly promising (if slightly under-scienced) studies of supplementing B5 for acne. Thank you for explaining epigenetics so clearly. then scarfing down B5 really is the second-to-least of your concerns. This is entirely speculation (since that’s all we have at this point) but it could be that B5 is just really good at healing the short-term surface damage caused by acne, but long-term it doesn’t address underlying causes. Finally, there’s a time issue. There is a bigger picture question that we need to ask, though: why dose yourself with anything, supplements or otherwise, unless your body really needs it, i.e., unless you’re deficient? Huge bummer! There are at least as many meat-eaters as vege people deficient in Iron. This serum contains a whole host of acne … This is one reason we should strive for open-mindedness in our health beliefs. Hey Sarah! The theory of treating acne with megadoses of vitamin B5 supplements is based on a rather sketchy hypothesis paper published by a Chinese researcher Dr. Lit-Hung Leung. [1] [2], Pantothenic acid helps manufacture the structural proteins your skin needs, like collagen. Basically, B5 is like a performance enhancing drug for all the stuff that helps your wounds close up and repair themselves faster. Ahead, every kind of vitamin B your skin is begging for — from topical B3 (which you may know as niacinamide) to ingestible B5 (a game-changer for acne-prone skin).. Vitamin B3 “Vitamin B3, also known as niacin, is one of the best B vitamins for your skin,” Dr. Icecreamwala says.“I recommend it to people with rosacea, acne… Really sorry to hear about your experience with so many oils/fats giving you acne. This condition is very common especially if you are of Irish or Scottish descent. Or it might represent a deficiency of something your body is crying out for (e., vitamin A, or magnesium). Hi. Did you happen to get your liver enzymes and/or GGT tested? However, it's important to bear in mind that the sample size was quite limited, thus more research is needed. There is just no way that anyone “requires” that amount of B5. My Tibc, Total Iron, Iron Saturation, and Ferritin are all low. And while we’re at it, swallow fistfuls of supplemental B5 like they’re M&M’s? ), "Internally, vitamin B5 is important for breaking down and metabolizing fats, carbs, and proteins to be used for energy by the body," explains Koszyk. Or to the L-carnitine, which has recently also been shown to reduce sebum secretion in human skin.[16]. Lately, my bare skin has just been going kind of right, and up until recently—i.e., about two weeks ago—I wasn't precisely sure of the culprit. But this raises the inevitable question… what about preventing the damage in the first place? Once you have those dialed-in, then you can focus on tweaking your micronutrients by a few milligrams here and there. A large number of studies[6] [7] [8] [9] have shown that B5 (as panthenol) moisturizes the skin and enhances it’s barrier function. We forget that science is rarely a bright beam of light shining on an incontrovertible truth. They proposed that since B5 is a precursor for coenzyme A (which helps you metabolize fats) it helps to increase the amount of squalene, cholesterol, and other fats necessary to protect the skin, and actually strengthens the hair follicles. [4]. Main ingredients: Niacinamide, Sodium Hyaluronate , Vitamin B5(Panthenol) - Niacinamide helps to reduce visible signs of aging, improves firmness, reduces signs of hyperpigmentation, lightens discolorations, removes spots after acne… I don’t think they’re a very accurate reflection of long-term reality, and don’t often give very useful information for clearing acne (in my experience). We get it. Key Takeaways: Pantothenic acid (B5) seems very promising for acne patients: it helps with excess sebum … Required fields are marked *. They didn’t test it on P. acnes bacteria, but it is still seems to be a promising result for B5. (Which, come to think of it, is really not a bad metaphor for most people’s inflamed, broken down bodies!). I am so grateful my doc was smart enough to call for this test. "These are all ingredients I formulated into Superstar, along with a balanced ratio of other fundamental daily nutrients. It will stop soon” But it does not stop. Would eating liver or taking a dessicated liver supplement cause iron overload? If you are regularly consuming animal protein, you probably have very little to worry about as far as the B-complex vitamins go. Tempted to try again after reading this, but it scares me. (See my iron article for more info on tests.). Note: These are affiliate links, which means we receive a small amount of compensation if you make a purchase using this link, but it doesn’t cost you any more! Provitamin B5 (or panthenol) is the alcohol form of vitamin B5 or pantothenic acid. "This is a caffeine-free herbal tea that incorporates herbs and adaptogens like spearmint and nettle leaf, which are also high in vitamin B5, to help breakouts related to stress," Gilliam tells us.Â, If you're someone with traditional or adolescent-correlated types of acne, Holey recommends adding this light foaming cleanser to your routine.Â, "Regardless of your gender or whether or not you're using this before you shave, this vitamin B5-rich formula promotes a deep cleanse and helps clear clogged pores without stripping or drying out your skin. I got literally all my hormones checked and everything came out normal. Also, do you want to post a mini diet overview right here? Timeless Skin Care Vitamin B5 Serum is a light-weight, oil-free multi-tasking serum that helps soothe, calm and repair troubled skin. But what else has it got? Finally, are you drinking fluoridated tap water? ), you can get excess iron deposits in the liver combined with low circulating iron. And I do have a fair amount of Irish + Scottish in me. (The Definitive Guide). Thanks to its hydration-binding properties, it plays exceptionally well with other humectants like hyaluronic acid, glycerin, and ceramides, which can help promote plump, bouncy, healthy skin.Â, Vitamin B5's correlation with healthy, clear skin doesn't stop at the bottles and tinctures lining your vanity, however.