Role of Vitamin B10 in Maintaining Health

Role of Vitamin B10 in Maintaining Health

Role of Vitamin B10 in Maintaining Health


Vitamins play a pivotal role in maintaining overall health and well-being. Eight necessary water-soluble vitamins make up the vitamin B complex, which is well-known for performing crucial bodily tasks. However, up until the publication of the current study, nothing was known about vitamin B10. The B-vitamin family includes the less well-known vitamin B10, commonly referred to as para-aminobenzoic acid (PABA).

What is Vitamin B10 (PABA)?      

Vitamin B10, or para-aminobenzoic acid (PABA), is a naturally occurring compound once considered a B vitamin. However, further research indicated that the body can synthesize it, which is no longer classified as an essential vitamin. Despite this, Vitamin B10 remains a valuable nutrient with important bodily functions.

Role of Vitamin B10 in the Body

Antioxidant Properties:

As an antioxidant, Vitamin B10 helps combat harmful free radicals in the body, which are responsible for cellular damage. The overall health benefits and potential risk reduction offered by this protective function may be beneficial.

Coenzyme in Metabolism:

It assists in breaking down and utilizing nutrients from food, supporting energy production and overall metabolic processes.

Hair Health:

Some research suggests that Vitamin B10 may positively affect hair health, helping maintain strong and vibrant hair.

Potential Benefits of Vitamin B10

Sun Protection:

Vitamin B10’s ability to protect the skin from UV damage may help reduce the risk of sunburn and skin aging caused by prolonged sun exposure.

Promotes Healthy Hair:

PABA may contribute to maintaining healthy and lustrous hair as a coenzyme in the metabolism of proteins.

Supports Skin Conditions:

Topical PABA preparations have been used to address certain skin conditions, though further research is needed to understand its efficacy fully.

Antioxidant Defense:

The antioxidant properties of vitamin B10 may lessen the likelihood of cellular harm by defending the body against oxidative stress and free radicals.

Sources of Vitamin B10 (PABA)

While the human body can synthesize Vitamin B10 to some extent, it is also obtained through dietary sources. Some of the food sources rich in PABA include:

Liver and Kidneys:

Organ meats, particularly liver, and kidneys, are high in Vitamin B10.

Whole Grains:

Foods such as whole grains, wheat germ, and bran contain significant amounts of PABA.


Blackstrap molasses is a natural sweetener that contains trace amounts of PABA.


Leafy greens like spinach also provide small amounts of PABA.

It’s important to note that Vitamin B10 is sensitive to heat and light, so cooking or processing these foods may reduce their content.

Incorporating Vitamin B10 into Your Diet

While Vitamin B10 is not classified as an essential vitamin, it can still be beneficial to include it in your diet through whole foods and supplements. A healthcare expert should be consulted if you are considering taking supplements so they can advise you on the right dosage and establish whether it is required for your unique health requirements.

Risks and Considerations

While Vitamin B10 is generally considered safe when consumed within recommended levels, it is essential to be cautious and avoid excessive supplementation. High doses of PABA may cause adverse effects, such as skin rashes or gastrointestinal discomfort. Furthermore, if you are pregnant, nursing, or have any existing health conditions, consult your healthcare provider before adding Vitamin B10 supplements to your regimen.

The Importance of Vitamin B10 in Maintaining Healthy Skin, Hair, and Nails

Many are familiar with popular beauty vitamins like biotin and collagen for maintaining healthy skin, hair, and nails. However, another lesser-known nutrient plays a crucial role in promoting the health and appearance of these vital features – Vitamin B10, also known as para-aminobenzoic acid (PABA).

Importance of Vitamin B10 for Healthy Skin

UV Protection:

Vitamin B10 exhibits properties that help protect the skin from harmful ultraviolet (UV) rays.

Antioxidant Defense:

PABA’s antioxidant capabilities help neutralize free radicals, unstable molecules that cause oxidative stress and damage skin cells. By reducing oxidative damage, Vitamin B10 contributes to healthier, more youthful-looking skin.

Wound Healing:

PABA has been associated with promoting faster wound healing. It aids in tissue repair and the formation of new skin cells, contributing to the recovery process after injuries.

Importance of Vitamin B10 for Healthy Hair

Protein Metabolism:

Vitamin B10 helps break down proteins from the diet into essential amino acids as a coenzyme in protein metabolism.

Hair Pigmentation:

Some research suggests that Vitamin B10 may play a role in maintaining natural hair color by supporting melanin production, the pigment responsible for hair coloration.

Thicker Hair Strands:

By assisting in the metabolism of proteins, PABA contributes to developing thicker and stronger hair strands.

Importance of Vitamin B10 for Healthy Nails

Nail Strength:

Vitamin B10’s involvement in protein metabolism aids in synthesizing keratin, the protein that forms the structure of nails. Adequate keratin production contributes to stronger and more resilient nails.

Nail Growth:

PABA promotes the growth of healthy nails by ensuring an optimal supply of nutrients for nail cells.

Taking enough vitamin B10 from these foods could encourage healthy skin, hair, and nails.

Ensuring Adequate Intake of Vitamin B10

Balanced Diet:

You can get all the vitamins and minerals you need, including Vitamin B10, for healthy skin, hair, and nails, by eating a well-balanced diet with a range of nutrient-rich foods.

Consider Supplementation:

While Vitamin B10 is not classified as an essential vitamin, supplements containing PABA are available. However, before beginning any supplementation program, speaking with a medical expert is important because too much of a supplement might have negative side effects.

Topical Application:

Some skincare and haircare products contain PABA due to its potential health benefits for skin and hair. But, before applying any new product to your skin or hair, always conduct a patch test and visit a dermatologist.

The Link Between Vitamin B10 and Energy Levels

The B-vitamin complex is particularly well-known for its impact on energy production and general well-being. Vitamins are essential in supporting a variety of bodily functions.  While Vitamin B10 is no longer considered an essential vitamin due to the body’s ability to synthesize it, recent research suggests a potential link between Vitamin B10 and energy levels.

Energy Metabolism and the Role of Vitamin B10 

Energy metabolism refers to the process by which the body converts food into usable energy.  The B-vitamin complex, including Vitamin B10, plays an essential role in energy metabolism by acting as coenzymes in enzymatic reactions.

The relationship between Vitamin B10 and energy metabolism primarily involves its role in the breakdown and utilization of macronutrients, particularly proteins.

Significance of Vitamin B10 in Optimal Energy Levels                          

While Vitamin B10 is not classified as an essential vitamin, its involvement in energy metabolism remains significant. A healthy diet that contains vitamin B10-rich foods can help in the breakdown of proteins and the transformation of macronutrients into utilizable energy. Moreover, as a coenzyme in folic acid synthesis, PABA indirectly contributes to energy production by aiding DNA and RNA formation, essential for cell growth and division.

Supplementation and Energy Boosting

The best approach to getting critical vitamins like Vitamin B10 is maintaining a balanced diet like any other nutrient. However, in certain cases, supplementation might be recommended under the guidance of a healthcare professional.

To identify the underlying problem, those with persistent exhaustion or energy issues should speak with a healthcare professional. While Vitamin B10 supplementation might benefit some, it is essential to avoid excessive intake as high doses may lead to adverse effects.


Vitamin B10, or para-aminobenzoic acid (PABA), may not be as well-known as other members of the B-vitamin family. Still, its potential role in supporting energy levels and metabolism should be noticed. As a coenzyme in protein metabolism and folic acid synthesis, PABA is involved in energy production and utilization within the body. While more research is needed to establish a direct link between Vitamin B10 and energy levels, its contribution to overall energy metabolism remains relevant.

Incorporating Vitamin B10-rich foods into your diet can complement other B vitamins and support energy production. However, always consult a healthcare professional to determine the best approach for maintaining optimal energy levels and overall health. The significance of Vitamin B10 in energy metabolism underscores the importance of a balanced diet and proper nutrition for promoting vitality and well-being.

Dr Saba Shahzad

I am Dr. Saba Shahzad, a medical student, and writer. My background in the medical field has given me a deep understanding of the latest research and trends, which I can translate into clear and easy-to-understand language for a lay audience. As a medical student, I am constantly learning new information and expanding my knowledge in the field, which I can apply to my work as a medical writer. Alongside my passion for the medical field, I also have a hobby of writing, specifically creative fiction. I spend my free time exploring new genres and honing my craft, and I have had work published in various literary magazines and online publications. My writing hobby complements my career as a medical writer, as it allows me to think creatively and approach problems from different angles. I am also a dedicated and hardworking individual who desires to excel in everything I do. With my combination of medical expertise, writing talent, and want to excel, I can provide valuable and accurate medical communication for any team in need. My medical and writing skills would be an asset to any organization.

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