Updated: November 15, 2024

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that plays a crucial role in numerous bodily functions. Part of the B-complex group of vitamins, vitamin B5, helps produce energy by breaking down fats and carbohydrates, promoting healthy skin, hair, eyes, and liver. It is found widely in both plants and animals, such as meat, vegetables, cereal grains, legumes, eggs, and milk. Vitamin B5 is essential for synthesizing and metabolizing fats, proteins, and coenzyme A. Given that deficiencies of vitamin B5 are rare, it may be one of the lesser-known vitamins, but its importance is no less critical.

Pantothenic acid is often paired with other B vitamins in B-complex formulations that typically include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin/niacinamide), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B12 (cyanocobalamin), and folic acid. Some formulations even include other nutrients, such as biotin, para-aminobenzoic acid (PABA), choline bitartrate, and inositol, to further support overall health.

Core Functions and Benefits of Vitamin B5

Pantothenic acid plays a role in the proper utilization of carbohydrates, proteins, and lipids while also supporting healthy skin. Its main functions in the body include:

• Synthesizing Cholesterol: Crucial for hormone production and metabolic processes.

• Converting Food into Glucose: Helps provide energy to fuel cellular activity.

• Forming Red Blood Cells: Supports oxygen transport and overall wellness.

• Forming Sex and Stress-Related Hormones: Plays a role in adrenal function and stress response.

Pantothenic acid helps break down fats, carbohydrates, and proteins, enabling the body to use these nutrients for energy, tissue building, and organ function. It's also essential in synthesizing coenzyme A, which helps in the synthesis of fatty acids. Coenzyme A is required for converting foods into fatty acids and cholesterol and for creating sphingosine, a molecule involved in cellular messaging. Furthermore, the liver requires coenzyme A to metabolize certain drugs and toxins, underscoring vitamin B5's role in detoxification.

Vitamin B5 also supports the digestive system, enhancing the body's use of other vitamins, especially vitamin B2. As a skin moisturizer, pantothenic acid promotes the healing of skin wounds and reduces acne, potentially helping lower cholesterol and triglyceride levels in the blood, though supplements should only be used under medical supervision.

Symptoms of Vitamin B5 Deficiency

Though rare, vitamin B5 deficiency can lead to symptoms including tiredness, irritability, and depression, among others. Incorporating a varied, balanced diet is usually sufficient to prevent deficiency. Symptoms that may indicate a lack of vitamin B5 include:

• Mental: Depression, irritability, apathy, and sleep disorders.

• Gastrointestinal: Stomach pain, nausea, and vomiting.

• Physical: Tiredness, numbness, muscle cramps, and hypoglycemia.

A deficiency of B5 can also increase insulin sensitivity, potentially affecting blood sugar levels. While these symptoms are uncommon, they underscore the importance of adequate intake, particularly for individuals with high metabolic demands.

Dietary Sources of Vitamin B5

Pantothenic acid is readily available in a variety of foods, both animal- and plant-based:

• Grains: Whole-grain breads and cereals, though milling can remove up to 75% of the vitamin B5 content.

• Fish: Salmon, lobster, and shellfish.

• Animal Products: Pork, chicken, turkey, duck, beef, and organ meats like liver and kidney.

• Legumes and Vegetables: Lentils, split peas, soybeans, mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, kale, and tomatoes.

• Dairy: Egg yolk, milk, yogurt, and other milk products.

• Other Sources: Brewer's yeast, peanuts, sunflower seeds, wheat germ, royal jelly, and oatmeal.

Uses and Effectiveness of Vitamin B5

Vitamin B5's effectiveness has been evaluated in several areas, with strong evidence supporting its role in treating pantothenic acid deficiency. However, research on other applications provides mixed results. Below is a summary:

• Effective For: Preventing and treating pantothenic acid deficiency when taken as a supplement.

• Possibly Ineffective For: Preventing skin reactions from radiation therapy or enhancing athletic performance when combined with pantethine and thiamine.

• Insufficient Evidence For: Vitamin B5 shows some potential for addressing conditions like ADHD, eye trauma, nasal dryness, and arthritis, though more research is needed to confirm these benefits.

While research on B5's benefits in certain applications is inconclusive, its wide array of uses, including dry eye treatments and nasal sprays with dexpanthenol (a chemical similar to pantothenic acid), demonstrates the vitamin's use in personal care products. Companies in health and wellness markets should be mindful of evidence when developing or marketing products to meet consumer expectations for safety and effectiveness.

Side Effects and Safety Considerations

Pantothenic acid is generally safe when taken by mouth in recommended amounts, typically 5 mg per day for adults. Larger doses, up to 10 grams appear safe for most people, though high doses may cause diarrhea and increase bleeding risk. Because high doses of one B vitamin can disrupt others, it's generally recommended to take B5 as part of a B-complex supplement.

Special Precautions:

• Pregnancy and Breastfeeding: Safe when taken in recommended amounts (6 mg/day during pregnancy and 7 mg/day while breastfeeding).

• Children and Medical Conditions: Dexpanthenol, a derivative of vitamin B5, is generally safe for children when applied to the skin. Those with hemophilia or gastrointestinal blockages should avoid dexpanthenol injections due to increased bleeding risks.

Because vitamin B5 can interact with certain medications, such as antibiotics and Alzheimer's medications, healthcare providers should be consulted before supplementing. Consumers on blood-thinning drugs, such as warfarin, should also approach B5 supplementation with caution.

Dosage Recommendations

The recommended daily intake of vitamin B5 varies by age and life stage, as outlined:

• Infants: 1.7-1.8 mg/day.

• Children: 2-4 mg/day, depending on age.

• Adults: 5 mg/day.

• Pregnant/Breastfeeding Women: 6-7 mg/day.

Since vitamin B5 is water-soluble and excreted in urine, daily intake is essential to replenish stores and maintain health.

Final Thoughts

Vitamin B5 stands out as a multi-functional nutrient essential for both metabolic and cellular processes. From supporting energy production to maintaining skin health and aiding the nervous system, pantothenic acid's benefits are substantial. Its inclusion in both food and health products reflects a growing market interest in preventative and holistic health solutions.