AboutThoughts
So, have you ever felt low on energy, had brain fog, or had skin breakouts and thought your diet was pretty good? Same here. And what I found in that rabbit hole of research was a game-changer: a little-known nutrient called Vitamin B5—also known as pantothenic acid.
We're familiar with big-name nutrients like Vitamin C or iron. But Vitamin B5 is often overlooked. Yet, this quiet member of the B complex family is working behind the scenes to support energy production, skin repair, stress balance, and more.
So, let's break down what this essential water-soluble vitamin actually does, why it matters more than you think, and how you can make sure you're getting enough.
Vitamin B5, also called pantothenic acid, is a chemical compound that plays a central role in energy production. As a water-soluble vitamin, it is not stored in the body for long-term use, so a steady supply is required from your diet or a nutritional supplement.
Pantothenic acid is necessary for the creation of coenzyme A, a molecule needed for carbohydrate metabolism, fatty acid synthesis, and the breakdown of acyl groups—building blocks for various cellular processes.
It also functions as part of the acyl carrier protein, which is essential for fatty acid synthesis in your cells. Additionally, it supports the production of steroid hormones, stress-related hormones, and red blood cells.
Here's the thing: while most people get some B5 through a varied diet, issues like severe malnutrition, chronic stress, or excessive alcohol use can result in low pantothenic acid status, and that's where problems begin.
Think of pantothenic acid as the ignition key to your body's energy factory. It enables the conversion of carbs, proteins, and amino acids into ATP—your body's energy currency.
Without sufficient intake of pantothenic acid, your metabolism can slow down, and you may experience fatigue and reduced performance.
Your adrenal glands rely on Vitamin B5 to produce stress-related hormones like cortisol.
Low B5 can leave you more susceptible to burnout, poor mood regulation, and even sleep disturbances. It's no wonder that vitamin supplementation for stress often includes this nutrient.
Pantothenic acid helps improve skin elasticity, supports wound healing, and may reduce acne by regulating oil production.
Some research suggests that taking pantothenic acid may be beneficial in managing acute radiation dermatitis and allergic contact dermatitis when combined with a heart-healthy diet and proper skin care.
Recent studies on brain iron accumulation and pantothenate kinase-associated neurodegeneration (PKAN) suggest that pantothenic acid may have neuroprotective effects. It plays a role in neurotransmitter synthesis, keeping the brain firing on all cylinders.
Pantothenic acid plays a supporting role in managing total cholesterol, non-HDL cholesterol, and LDL cholesterol levels, especially when paired with a diet-controlled investigation into statin therapy.
In some cases, it's been found to favorably alter total and LDL levels, though more research is needed to confirm therapeutic doses.
Full-blown pantothenic acid deficiency is rare, but mild deficiency is surprisingly common, especially among people with poor diets, chronic illness, or high stress.
Watch for:
Fatigue and weakness
Numbness or tingling in the hands and feet
Headaches and brain fog
Nausea or mild diarrhea
Muscle cramps
Insomnia
Irritability
Skin abnormalities
These symptoms often overlap with those of other nutrient deficiencies, which is why tracking nutrient intakes through a dietary supplement label database or a food journal can be helpful.
So, where does dietary pantothenic acid come from?
Pantothenic acid is found in both plant and animal foods, but cooking and processing often reduce its content. Here are some top options for increasing your pantothenic acid content through real food:
| Food Source | Approx. B5 Content per Serving |
|---|---|
| Liver & organ meats | 6–8 mg per 3 oz |
| Sunflower seeds | 2 mg per oz |
| Rice bran & wheat bran | 1–2 mg per oz |
| Eggs | 1 mg per egg |
| Avocados | 2 mg per fruit |
| Salmon & poultry | 1.3 mg per 3 oz |
| Mushrooms | 1 mg per cup |
| Legumes | 0.6–1.0 mg per cup |
| Sweet potatoes | 1 mg per medium |
Interestingly, bacterial synthesis in the gut can produce some pantothenic acid, but not in amounts sufficient to meet daily needs. That's why your food intake still matters most.
The Dietary Reference Intakes established by the Food and Nutrition Board define adequate intake rather than a recommended dietary allowance, as more exact figures are still under study.
Here's a breakdown by life stage group:
| Group | Adequate Intake (AI) |
|---|---|
| Children (4–8) | 3 mg/day |
| Children (9–13) | 4 mg/day |
| Teens (14–18) | 5 mg/day |
| Adults (19+ years) | 5 mg/day |
| Pregnant women | 6 mg/day |
| Breastfeeding women | 7 mg/day |
There is currently no established tolerable upper intake level for Vitamin B5 from food, as it's considered safe even at high intakes.
However, free pantothenic acid from very high supplemental doses may cause minor side effects, including mild diarrhea or nausea.
Most modern nutrition plans supply enough B5. However, pantothenic acid supplements may be beneficial if you:
Have a limited diet or are on restrictive plans
Deal with chronic fatigue, stress or skin issues
Take medications that interfere with vitamin B absorption
Are healing from surgery or injury
If you experience pantothenic acid deficiency symptoms, look for calcium d-pantothenate on supplement labels. This form is effective and commonly used in vitamin B5 products. You'll often find it in B-complex vitamins or standalone capsules.
If you are considering supplementation, consult a healthcare provider, especially if you are undergoing topical corticosteroid therapy or managing rheumatoid arthritis or other chronic conditions that can affect intestinal cells and absorption.
Beyond its internal health benefits, Vitamin B5 has become a popular ingredient in skin creams, gels, and ointments. When applied topically as panthenol (a form of pantothenic acid), it can:
Soothe inflamed or irritated skin
Improve moisture retention
Reduce redness and scaling
Assist in wound healing and repair
It's often recommended for acute radiation dermatitis or to calm inflammation from allergic contact dermatitis, making it a go-to for dermatologists and natural skincare enthusiasts alike.
All B vitamins work together synergistically. They don't just support isolated body functions—they form the foundation of a healthy metabolism, nervous system, skin, hair, and blood health.
Vitamin B5 is no exception. As part of the B vitamin family, it works closely with B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B7 (biotin), B9 (folate), and B12 to keep your body functioning at its best.
When you increase your intake of pantothenic acid, you also enhance your ability to manage stress, eliminate harmful compounds, and recover from illness or injury more effectively.
New research is now exploring the relationship between pantothenic acid vitamin levels and conditions like pantothenate kinase-associated neurodegeneration (PKAN). This rare, inherited brain disorder leads to movement problems and brain iron accumulation.
While these conditions are rare, they demonstrate the profound integration of pantothenic acid into neurological function. Ensuring optimal intake might have more long-term benefits than we realize, especially for cognitive performance and mood stability.
Vitamin B5 is also called pantothenic acid.
Fatigue, insomnia, nausea, irritability, and muscle cramps.
Yes, especially with a varied diet, but some people benefit from pantothenic acid supplementation.
It's generally safe, though free pantothenic acid at high levels may cause mild diarrhea.
Organ meats, sunflower seeds, rice bran, wheat bran, avocados, and mushrooms.
Here's the bottom line: whether you're an athlete, a busy parent, a stressed-out student or someone managing chronic fatigue, Vitamin B5 might be the missing piece in your wellness puzzle.
It's easy to overlook, but hard to thrive without. From supporting a healthy digestive tract and facilitating fatty acid synthesis to promoting skin repair and regulating hormones, this nutrient does it all.
So, next time you scan your dietary supplement label database or look at your plate, ask yourself: Am I feeding my body the fuel it actually needs?
A few wise food choices or the right nutritional supplement could make all the difference.
The information provided on this website is for general informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare professional with any questions you may have regarding a medical condition or before starting any health or wellness program.
