What is Vitamin B10?
Vitamin B10, also known as Para-aminobenzoic acid (PABA), 4-aminobenzoic acid and vitamin Bx is a part of the B complex group of vitamins and a component of B9. It is needed in the body to help absorb vitamin B5. It is not considered an essential nutrient and is synthesized abundantly in the body by bacteria present in the intestines. It is a non-protein amino acid and not considered a true vitamin.
Para-aminobenzoic acid. In Greek the word para means to be ‘besides’ or ‘against’. Benzoic acid is an aromatic carboxylic acid which occurs throughout a wide variety of plants. Benzoic acid is associated with Styrax bezoin tree from which the medicine benzoic acid has been made from and the amino acid is an organic compound.
PABA is involved in the formation of red blood cells and protein utilization in the body. It is also involved in the formation of folate by intestinal bacteria.
Health benefits of Vitamin B10
Acts as an antioxidant
Vitamin B10 has antioxidant properties which helps to reduce levels of free radicals in the body. Free radicals are damaging to the cells of the body and can lead to many health conditions.
Prevents skin damage
Vitamin B10 is important for skin health and can protect the skin from UV rays and toxic chemicals which the skin may be exposed to from pollutants all of which can damage skin. PABA can be found in a range of skin products such as lotions and sunscreens and used for skin benefits. It has anti-aging effects for the skin, used for diminishing wrinkles, fine lines and dark spots (hyperpigmentation). Although PABA has many benefits for the skin supplements and skin products containing PABA are unavailable in some countries due to possible allergic reactions associated with its use.
Prevents vitiligo
Vitamin B10 has shown to be helpful for various skin disorders which includes vitiligo. Vitiligo manifests as white patches caused by a lack of melanin which contributes to color of skin and hair. People with vitiligo have a tendency for low levels of folic acid which is needed by the presence of PABA. PABA also helps with vitamin B5 (pantothenic acid) absorption, an essential B vitamin associated with copper metabolism associated with melanin production. It can also be helpful for fibrotic disorder. [1]
Maintains healthy hair
In addition to the various skin health benefits vitamin B10 is also associated with health of hair. PABA can reduce hair loss with its stimulatory effect on hair follicles. It may also be beneficial in preventing grey hair. Again this is from PABA’s synergistic effect being part of the formation of folic acid and with vitamin B5 absorption helping with copper metabolism that can ensure the production of melanin.
PABA is sometimes used with vitamin B5 (pantothenic acid), B7 (biotin), and B9 (folic acid) and vitamin E for restoring the health of hair and restoring shine and lustre.
Supports brain health and neurological functions
Some studies have found a link between folate deficiency and neurological conditions such as cognitive decline, Alzheimer’s and dementia. Some parts of the brain needed for cognitive functions such as memory and learning are affected by folate deficiency. Additionally high homocysteine levels have been associated with neurological disorders which can also be an indicator for low levels of folate and other deficiencies such as B6 and B12.
Deficiency of folate can cause oxidative damage to brain cells leading to cognitive decline. In addition to B9 vitamin B12 is also needed to help the nerves function properly.
As PABA is an important component of folate having adequate amounts can reduce the risks of high homocysteine levels which are also associated with many other health issues such as cardiovascular disease and the risk of strokes. [2]
Supports digestive health
PABA is needed for digestive health and acts as a coenzyme assisting with protein metabolism needed by the cells. It also helps with beneficial intestinal bacteria which are needed for the production of folic acid. PABA is needed to support the metabolism of carbs and fats.
Improves energy levels
PABA can help boost energy as it is associated with good digestive health and does this by helping with the metabolism of fats and carbs for energy. A common PABA deficiency is experiencing fatigue.
Helps with fertility and conceiving
PABA an important component of folate and has been linked to fertility health in both men and women. In particular it may be helpful for infertility due to improving low estrogen levels. PABA helps with the production of estrogen by stimulating the endocrine system and pituitary gland to manufacture estrogen. Excess Follicle-stimulating hormone (FSH) can lead to low levels of estrogen. Estrogen during pregnancy plays an essential role as it is needed for the growth of the uterus. PABA also delays the breakdown or metabolism of some hormones in the liver which includes estrogen and cortisone.
Some women who have had difficulty conceiving have been able to successfully conceive after the supplementation of PABA with 100 mg four times per day. Many fertility supplements also contain PABA. [3]
Agonist / Synergist
Vitamins: B1, B2, B3, B5, B9, B6, B12, E, C
Vitamin B10 is a component of B9
Vitamin B10 helps with absorbing vitamin B5.
PABA is a precursor in coenzyme Q6 biosynthesis playing an important role in recycling vitamin E [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2934650/]
Folic acid and vitamin C help with absorption of PABA.
Vitamin B9 (a part of B10) needs B12 for the methylation cycle. [4] [5]
Minerals: Cu
PABA helps copper metabolism through absorption of vitamin B5 which helps facilitate copper.
Antagonists
Minerals: K, Mg, Zn
Other: Alcohol, coffee, sulfa drugs (sulfamides)
Food sources of Vitamin B10
Food sources with vitamin B10 (PABA) includes liver, eggs, molasses, brewer’s yeast, rice, wheat germ, yogurt, mushrooms and spinach.
Recommended Dietary Allowance
There are no recommended dietary allowance established for PABA, however therapeutic doses of up to 400 mg have been used.
Vitamin B10 Supplementation
Vitamin B10 supplements can be found under the name PABA. It is available as tablet, softgel and capsule forms and can also be found in sunscreens and other cosmetic preparations. It can also be found in B complex preparations. In some countries PABA supplements and sunscreens are unavailable due to potential risk of allergies.
High dosed PABA is also available in time-released capsules.
Deficiency symptoms of Vitamin B10
Signs and symptoms of vitamin B10 deficiency include:
- Fatigue
- Depression
- Nervousness
- Irritability
- Inflammatory diseases
- Delayed growth in children
- Skin disorders
- Peyronie’s disease (curved penis)
- Skin rashes
- Eczema
- Vitiligo
- Premature skin ageing
- Scleroderma
- Premature graying hair
- Digestive problems
- Constipation
- Breakdown of estrogen in the liver
- Infertility
- Hyperthyroidism
- Low folic acid production by intestinal bacteria
- Poor absorption of vitamin B5 (pantothenic acid)
PABA deficiency is quite rare as it can be produced by intestinal bacteria and is available in various food sources. Deficiency is most likely to occur in health conditions that affect presence of intestinal bacteria such as various digestive health problems. Excessive and prolonged intake of antibiotics can reduce PABA levels.
Some studies have shown a deficiency to be more common in women than men.
Toxicity symptoms of Vitamin B10
Symptoms of vitamin B10 are likely to manifest due to high supplemental intake. The following are signs and symptoms of too much vitamin B10:
- Nausea
- Liver malfunction
- Skin rashes
- Vomiting
- Liver disease Hepatitis
- Jaundice
- Increased Vitamin C requirements
- Breathing problems
- Hypothyroid
- Increase need for vitamin B6
- Reduce estrogen breakdown by the liver
- Reduce effect of some antibiotics
Precautions and warnings
When taking any medications it is important to discuss with your doctor or other health professional before supplementing with any form of vitamin B10 supplements as it may interact or inhibit the effects of various drugs.
PABA can interact with sulfa antibiotics.