PABA, or para-aminobenzoic acid, is sometimes referred to as vitamin B10, though it is technically a vitamin-like substance rather than a true vitamin. This compound serves as a building block for folic acid and plays supportive roles in several body processes. While daily requirements are small, understanding PABA's functions, food sources, and proper supplementation helps ensure adequate intake for those interested in its potential benefits for hair, skin, and overall wellbeing.
What Is PABA?
Para-aminobenzoic acid (PABA) is an organic compound that forms part of the folic acid molecule. First isolated and synthesised by Fischer in 1863, PABA was later described in medical literature by Ansbacher in 1941.
Unlike essential vitamins, the human body can synthesise PABA through intestinal bacteria, which is why it's classified as a vitamin-like substance rather than a true B vitamin. However, this synthesis may not always meet the body's needs, making dietary sources relevant.
PABA is water-soluble and works closely with other B vitamins, particularly folic acid (B9). Its role in folic acid synthesis makes it indirectly important for processes that depend on adequate folate status.
Key Functions of PABA
PABA participates in several metabolic processes, though research on its specific benefits continues to develop.
The compound supports folic acid synthesis in the body. Since folic acid is essential for cell division and DNA synthesis, PABA indirectly contributes to these fundamental processes.
Iron metabolism may involve PABA, with some research suggesting the compound supports normal iron utilisation. Adequate iron function is essential for energy production and red blood cell formation.
PABA has been studied for its potential role in supporting hair and skin health. Some research has explored its connection to hair pigmentation and skin condition, though evidence remains preliminary.
Protein metabolism may benefit from PABA, and the compound has been studied for its potential role in supporting normal tissue processes.
Food Sources of PABA
PABA occurs naturally in various foods, particularly those rich in other B vitamins.
Animal sources include red meat (beef, veal, pork), liver, eggs, milk, and yoghurt. These foods provide PABA alongside complete protein and other essential nutrients.
Brewer's yeast and wheat germ rank among concentrated plant sources. Whole grain products, brown rice, and wheat bran also contribute PABA to the diet.
Sunflower seeds, molasses, spinach, and mushrooms provide additional sources. Green leafy vegetables contain trace amounts alongside other valuable nutrients.
Whole grain products are particularly valuable as they provide not only PABA but also a range of minerals and vitamins supporting overall health.
PABA and Skin Protection
PABA has historically been used in sun protection products due to its ability to absorb ultraviolet light. While largely replaced by other UV filters in modern formulations, PABA's light-absorbing properties remain scientifically documented.
Internal PABA intake may support skin health through its role in folic acid synthesis and cellular processes. However, direct UV protection requires topical application rather than oral supplementation.
Those concerned with skin protection should use appropriate sunscreen products while maintaining adequate nutritional support for skin health through varied diet and appropriate supplementation.
PABA and Hair Health
PABA is frequently associated with hair health, particularly regarding hair colour maintenance. Some research has explored connections between PABA status and the timing of grey hair development.
The compound's antioxidant properties may help protect hair from oxidative damage. Some users report benefits for hair condition when ensuring adequate PABA intake alongside other B vitamins.
While anecdotal reports suggest PABA may support natural hair pigmentation, scientific evidence for significant effects on greying remains limited. Hair colour changes involve complex processes influenced by genetics, age, and multiple nutritional factors.
Those experiencing premature greying or hair concerns should consider comprehensive nutritional assessment rather than focusing on single nutrients.
Daily Requirements
No official recommended daily allowance has been established for PABA, as it is not classified as an essential vitamin. Daily requirements are estimated at only a few milligrams for most adults.
Requirements may vary based on individual factors including age, lifestyle, stress levels, and overall health status. Those taking antibiotics, which can disrupt intestinal bacteria, may have reduced PABA synthesis capacity.
Since the body can synthesise PABA and dietary content is generally sufficient, deficiency is relatively uncommon in people consuming varied diets.
Absorption and Interactions
PABA absorption is enhanced when taken alongside folic acid (vitamin B9), other B vitamins, and vitamin C. These nutrients work synergistically in various metabolic processes.
Coffee and alcohol may reduce PABA absorption, suggesting that those supplementing should time intake separately from these beverages.
Antibiotics can disrupt intestinal bacteria responsible for PABA synthesis, potentially affecting body levels during extended antibiotic courses.
The compound works alongside pantothenic acid (vitamin B5), with PABA potentially enhancing B5 absorption and utilisation.
Recognising Deficiency
Though uncommon, PABA deficiency may produce various symptoms affecting appearance and wellbeing.
Hair changes including premature greying and increased hair loss have been associated with low PABA status in some reports, though other nutritional factors often contribute to these concerns.
Mood and energy changes may include irritability, low energy, restlessness, or low mood. In more pronounced cases, depression-like symptoms have been reported, though multiple factors typically contribute to mood disturbances.
Skin concerns including increased sensitivity or eruptions may indicate deficiency, alongside reduced immune function and increased infection susceptibility.
Safety Considerations
PABA is generally considered safe when consumed through food or used at appropriate supplemental doses. However, excessive intake can cause adverse effects.
High-dose supplementation may cause nausea, vomiting, and allergic reactions in sensitive individuals. Severe overdose has been associated with liver and kidney concerns in rare cases.
Given that dietary sources rarely provide excessive amounts, toxicity concerns primarily relate to supplement use. Those considering PABA supplementation should consult healthcare providers, particularly pregnant women already taking prenatal vitamins containing related B vitamins.
Supplementation should be approached cautiously to avoid cumulative effects from multiple products containing B vitamins. Professional guidance helps ensure appropriate dosing.
Optimising PABA Status
Maintaining adequate PABA levels combines dietary attention with appropriate supplementation when indicated.
Include PABA-rich foods regularly, emphasising whole grains, quality animal proteins, eggs, and brewer's yeast. These foods provide PABA alongside complementary B vitamins that enhance its utilisation.
B-complex supplements often include PABA alongside other B vitamins, providing balanced support rather than isolated high doses of individual nutrients.
Those with specific concerns about hair greying, skin health, or related issues should consider comprehensive nutritional assessment to identify any deficiencies contributing to their concerns.
Explore our selection of vitamin B supplements at Medpak to support your overall B vitamin status. Quality supplementation provides PABA alongside complementary nutrients for comprehensive metabolic support and healthy hair and skin.
Key Takeaway: PABA (para-aminobenzoic acid), sometimes called vitamin B10, is a vitamin-like compound that supports folic acid synthesis and may contribute to hair and skin health. Food sources include liver, eggs, whole grains, brewer's yeast, and spinach. The body can synthesise PABA through intestinal bacteria, and daily requirements are small (a few milligrams). Deficiency signs may include premature greying, hair loss, mood changes, and skin concerns. PABA absorption improves with other B vitamins and vitamin C, while coffee and alcohol may reduce uptake. Supplementation should be approached cautiously due to potential adverse effects at high doses, and professional guidance is recommended.
