Vitamin B5, also known as pantothenic acid, is an essential water-soluble vitamin that plays a vital role in keeping your body energized, your skin glowing, and your hormones balanced. From supporting energy metabolism to maintaining healthy hair, nerves, and adrenal function, this nutrient impacts nearly every system in your body. A deficiency in vitamin B5 pantothenic acid can lead to fatigue, irritability, digestive issues. It’s naturally found in a variety of foods, including meats, whole grains, mushrooms, and dairy, while supplements like vitamin B5 tablets or calcium pantothenate can help maintain optimal levels. Understanding the recommended intake across life stages, potential side effects, and the consequences of surplus intake ensures you get the right amount for maximum health benefits. Whether you’re looking to improve skin health, stabilize blood sugar, or support overall vitality, vitamin B5 is a cornerstone of well-being.
What is Vitamin B5 (Pantothenic Acid)?
Pantothenic acid is part of the B-vitamin complex, essential for synthesizing coenzyme A, which helps metabolize carbohydrates, proteins, and fats. It also supports adrenal function, neurotransmitter production, and skin hydration. This vitamin is naturally present in a variety of foods and is also available as vitamin B5 calcium pantothenate in supplements.
Don’t just take supplements blindly—know exactly how vitamins and their benefits support your health, from boosting focus to protecting your heart.
Top Benefits of Vitamin B5 (Pantothenic Acid)
Vitamin B5 (Pantothenic Acid) offers essential benefits for the brain, skin, hair, overall body, and hormonal health. Below is a detailed overview of its key advantages.
Brain & Energy Benefits of Vitamin B5
Vitamin B5 (Pantothenic Acid) plays a key role in fueling your brain and body, converting food into energy while supporting neurotransmitter function, focus, and mental clarity.
Energy Boost
Vitamin B5 is integral to the production of adenosine triphosphate (ATP), the primary energy currency of your cells. It converts carbohydrates, fats, and proteins into usable energy, which helps reduce fatigue, improves physical performance, and keeps you active throughout the day.
| Benefit | How it Works | Result |
| Energy Production | Converts food macronutrients into ATP | Reduces fatigue, supports daily energy |
| Cellular Fuel | Assists mitochondria in energy metabolism | Boosts overall stamina and vitality |
Neuro Support
Pantothenic acid plays a vital role in neurotransmitter synthesis, supporting brain function, emotional well-being, and stress management. It aids in producing acetylcholine and other neurotransmitters, which are important for memory, focus, and mood regulation.
| Benefit | How it Works | Result |
| Neurotransmitter Production | Supports acetylcholine and other brain chemicals | Improves memory, concentration, and learning |
| Mood & Stress Regulation | Supports adrenal hormonefunction | Enhances resilience to stress and emotional stability |
Skin & Hair Benefits of Vitamin B5
Pantothenic Acid supports radiant skin and strong, healthy hair by enhancing hydration, promoting wound healing, and strengthening hair from root to tip.
Skin Hydration
Vitamin B5 is known for its hydrating properties, helping the skin retain moisture and strengthening the natural skin barrier. This reduces dryness, irritation, and enhances overall skin health.
| Benefit | How it Works | Result |
| Moisture Retention | Supports skin’s natural water-binding mechanisms | Prevents dryness, maintains supple skin |
| Barrier Strength | Enhances skin barrier function | Protects against environmental damage |
Wound Healing
Pantothenic acid promotes skin regeneration and aids in faster recovery from cuts, burns, and inflammation. It also supports collagen production, which is critical for tissue repair.
| Benefit | How it Works | Result |
| Tissue Regeneration | Supports collagen synthesis | Accelerates healing of wounds |
| Anti-Inflammatory | Reduces skin inflammation | Minimizes redness and irritation |
Hair Strength
Vitamin B5 contributes to healthy hair growth by supporting keratin formation, reducing hair thinning, and enhancing overall hair vitality.
| Benefit | How it Works | Result |
| Hair Growth | Supports keratin synthesis | Stronger, longer, healthier hair |
| Hair Thinning | Improves follicle health | Reduces hair loss and breakage |
Body & Hormonal Benefits of Vitamin B5
Vitamin B5 is maintaining overall body and hormonal health, supporting skin hydration, wound healing, and strong, healthy hair.
Hormonal Balance
Vitamin B5 plays a critical role in adrenal gland function, aiding the production of hormones like cortisol that help the body respond to stress. Proper intake ensures hormonal equilibrium and supports metabolic activities.
| Benefit | How it Works | Result |
| Stress Hormone Support | Assists adrenal glands in hormone synthesis | Reduces stress effects, balances hormones |
| Metabolic Regulation | Supports enzymatic reactions in metabolism | Maintains energy and physiological balance |
Heart Health
Pantothenic acid supports cardiovascular function by assisting energy production in heart muscles and maintaining nerve signals between the heart and brain, reducing the risk of heart-related disorders.
| Benefit | How it Works | Result |
| Cardiovascular Support | Provides energy to heart muscles | Maintains heart rate and function |
| Nerve Signal Maintenance | Ensures proper brain-heart communication | Promotes stable heart activity |
Blood Sugar Regulation
Vitamin B5 is involved in glucose metabolism by helping enzymes break down carbohydrates efficiently. This supports stable blood sugar levels and reduces insulin resistance.
| Benefit | How it Works | Result |
| Glucose Metabolism | Supports enzyme activity in carbohydrate breakdown | Prevents spikes and crashes |
| Blood Sugar Stability | Improves insulin utilization | Protects against diabetes risk |
Vitamin B5 Deficiency
Although rare, a vitamin B5 deficiency can cause several health issues, commonly known as vitamin B5 deficiency diseases. Symptoms include:
- Fatigue and weakness
- Numbness or burning in hands and feet
- Irritability, depression, and confusion
- Digestive problems like nausea and abdominal pain
- Hair loss and skin disorders
Deficiency is more likely in individuals with chronic alcoholism, malnutrition, or certain metabolic disorders.
Vitamin B5 Recommended Intake by Life Stage
Vitamin B5 (Pantothenic Acid) requirements vary across life stages from infancy to adulthood, including pregnancy and breastfeeding to support optimal health and energy production. The recommended intakes are provided by the National Institutes of Health (NIH), Office of Dietary Supplements.
| Life Stage Group | Recommended Intake of Vitamin B5 |
| Infants 6 months and younger | 1.7 mg |
| Infants 7 to 12 months | 1.8 mg |
| Children 1-3 years | 2 mg |
| Children 4-8 years | 3 mg |
| Children 9-13 years | 4 mg |
| Children and adults 14 years or older | 5 mg |
| People who are pregnant | 6 mg |
| People who are breastfeeding | 7 mg |
Top Food Sources of Vitamin B5
Food sources of vitamin B5 are widespread since most plant and animal foods contain it. However, food processing can reduce the amount by 20%–80%.
Best vitamin b5 foods (per serving):
| Food | mg per serving | %DV |
| Beef liver, boiled, 3 oz | 8.3 | 166% |
| Fortified breakfast cereals | 5 | 100% |
| Shitake mushrooms, cooked ½ cup | 2.6 | 52% |
| Sunflower seeds, ¼ cup | 2.4 | 48% |
| Chicken breast, roasted 3 oz | 1.3 | 26% |
| Tuna, fresh, cooked 3 oz | 1.2 | 24% |
| Avocado, raw ½ | 1.0 | 20% |
| Milk, 2% 1 cup | 0.9 | 18% |
| Mushrooms, white, ½ cup | 0.8 | 16% |
| Potatoes, baked, 1 medium | 0.7 | 14% |
| Eggs, 1 large | 0.7 | 14% |
| Greek yogurt, 5.3 oz | 0.6 | 12% |
| Peanuts, roasted ¼ cup | 0.5 | 10% |
| Broccoli, boiled ½ cup | 0.5 | 10% |
| Whole wheat pita, 1 | 0.5 | 10% |
Other sources include rice, oats, cheese, carrots, cabbage, clementines, tomatoes, and apples. Including these in your daily diet ensures sufficient intake.
Vitamin B5 Supplements
When dietary intake is insufficient, supplements can help you meet your daily Vitamin B5 needs. you can use the following supplements:
- Vitamin B5 tablets – convenient and easy-to-take form to support daily requirements.
- Calcium pantothenate – an alternative, well-absorbed supplement for maintaining optimal levels.
These supplements are generally safe at recommended doses, but always follow dosage guidelines and consult a healthcare professional if needed.
Vitamin B5 Surplus and Side Effects
While generally considered safe, excessive intake of vitamin B5 can lead to pantothenic acid side effects, such as:
- Diarrhea
- Stomach upset
- Mild gastrointestinal discomfort
Always follow the recommended dosage and consult a healthcare professional if you experience any adverse effects.
