Vitamin B10 (PABA): How Much Do You Need?

Vitamin B10 (PABA): How Much Do You Need?

PABA, or para-aminobenzoic acid, also known as vitamin B10, is an essential component of folic acid and plays a significant role in the body. Not only does it delay the aging process, such as the appearance of gray hair and wrinkles, but it also fights inflammation and contributes to red blood cell production. The daily requirement for this ingredient is minimal, as it is no more than a few milligrams. PABA was first isolated and then synthesized by Fischer in 1863 but did not receive much attention in medical publications. In 1941, Ansbacher first described para-aminobenzoic acid. Since it is not essential for life, and the body's demand for it is low, it did not receive much interest. Discover how it can affect the body, especially during the fall season, when many people are susceptible to depression.

Sources of Para-Aminobenzoic Acid (PABA)

Vitamin B10 is found in red meat, such as beef, veal, pork, liver, eggs, milk, yogurt, beer yeast, wheat germ, whole-grain products, rice, sunflower seeds, molasses, bran, spinach, mushrooms, and trace amounts in green plant leaves.

The Function of Para-Aminobenzoic Acid (PABA)

Vitamin B10 participates in iron metabolism, and its deficiencies can result in anemia. It is responsible for the synthesis of folic acid, which is recommended for pregnant women and those planning to conceive, as it prevents the development of neural tube defects. PABA has antibacterial properties and is essential in combating infertility. The versatile action of vitamin B10 helps maintain healthy skin and hair. It reflects harmful UV rays from the skin, reducing the risk of skin cancer. Thanks to para-aminobenzoic acid, intensive regeneration occurs after fractures and sprains. Vitamin B10 protects against eczema, supports the treatment of irritable bowel syndrome, and promotes protein metabolism. It also facilitates the absorption of pantothenic acid. PABA exhibits anesthetic properties similar to novocaine and has anti-tuberculosis effects.

How to Dose Para-Aminobenzoic Acid (PABA)?

PABA, known as para-aminobenzoic acid, is best absorbed by the body in the presence of folic acid (vitamin B9) and other B vitamins, as well as vitamin C. Coffee and alcohol can reduce the absorption of vitamin B10. PABA is water-soluble and is actually a vitamin-like substance due to the human body's ability to synthesize this substance.

Para-aminobenzoic acid should be dosed wisely. Both its deficiencies and excess can be harmful to the body. Insufficient intake of PABA can result in premature graying and hair loss. How can we recognize a lack of vitamin B10? It can manifest as irritability, lack of energy, or the opposite - hyperactivity, depression, or in extreme cases, severe depression. We may also experience skin problems in the form of acne. Decreased immunity and frequent infections may indicate a lack of vitamin B10. On the other hand, too much PABA intake can cause allergies, diarrhea, vomiting, and in extreme cases, damage to the liver, kidneys, and heart. Due to the low content of this vitamin in food, such situations are extremely rare. However, supplementation of this vitamin should always be discussed with a doctor, as doses in different preparations may overlap. This is particularly important for pregnant women who often take vitamins.

The daily dose of vitamin B10 is no more than a few milligrams and has not been precisely determined. The intake of this vitamin depends on age, lifestyle, the degree to which we are exposed to stress, and whether we take antibiotics, which can disrupt the intestinal bacterial flora and reduce the absorption of vitamin B10, leading to its deficiencies.


Vitamin B10, or PABA, plays a crucial role in maintaining overall health and well-being. It is essential to ensure you receive an adequate amount of PABA through a balanced diet, as both deficiencies and excess can lead to various health issues. If you suspect a deficiency or are considering supplementation, it is always best to consult with a healthcare professional to determine the proper dosage for your individual needs. By incorporating PABA into your diet, you can enjoy its numerous benefits, including improved skin, hair, and overall well-being.

1 comment

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Manuel Antonio Andrade da Mota,

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