Vitamin B5 (Pantothenic acid) Health Benefit
Composed By Muhammad Aqeel Khan
Date 13/9/2025
Functions, Benefits, Sources, and Its Role in Health
When we think about essential nutrients, vitamins like C and D often get the spotlight. But one lesser-known nutrient quietly powers many of our body’s vital processes: Vitamin B5 (Pantothenic acid). Despite its low profile, this water-soluble B vitamin is indispensable for life, playing a central role in energy metabolism, hormone production, and cellular health.
In this article, we’ll explore what vitamin B5 is, how it functions in the body, its role in energy production, recommended daily intake, common food sources, deficiency and toxicity symptoms, and evidence-based health benefits and risks. Understanding vitamin B5 can help you optimize your nutrition and overall wellness.
What Is Vitamin B5 (Pantothenic Acid)?
Vitamin B5—also known as pantothenic acid—is a water-soluble vitamin belonging to the B-complex family. Its name comes from the Greek word “pantothen,” meaning “from everywhere,” because it is found in almost all foods.
According to the National Institutes of Health (NIH), vitamin B5 is essential for synthesizing coenzyme A (CoA), a molecule crucial for numerous biochemical reactions that sustain life (NIH, 2022).
Key characteristics:
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Water-soluble (not stored in large amounts in the body)
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Must be obtained daily from food
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Found in both plant and animal foods
Main Functions of Vitamin B5 in the Human Body
Vitamin B5 has multiple vital functions, most notably:
1. Energy Metabolism
Vitamin B5 is a building block of coenzyme A (CoA). CoA is essential in the Citric acid cycle (also called the Krebs cycle), the series of reactions that produce ATP—the primary energy currency of our cells. Without sufficient B5, our cells couldn’t efficiently break down carbohydrates, fats, and proteins into usable energy.
Scientific evidence:
2. Synthesis of Hormones and Neurotransmitters
B5 is also involved in synthesizing:
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Steroid hormones like cortisol (stress hormone) and sex hormones (estrogen, testosterone)
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Acetylcholine, a neurotransmitter critical for learning, memory, and muscle function
3. Red Blood Cell Formation and Wound Healing
Pantothenic acid helps create red blood cells and supports tissue repair. Some studies have found that topical derivatives of B5 (like dexpanthenol) can accelerate wound healing (Ebner et al., International Journal of Cosmetic Science, 2002).
Vitamin B5’s Role in Energy Metabolism
Energy metabolism is where vitamin B5 truly shines. It acts as a cofactor enabling enzymes to:
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Break down glucose into pyruvate
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Convert pyruvate into acetyl-CoA
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Funnel acetyl-CoA into the Citric acid cycle to produce ATP
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Initiate fatty acid synthesis and breakdown
In essence, vitamin B5 allows your body to extract energy from the food you eat. Low levels of B5 disrupt this chain, leading to fatigue, brain fog, and reduced physical endurance.
Recommended Daily Intake of Vitamin B5
Because vitamin B5 is widespread in food, deficiencies are rare, but daily intake is still essential. The U.S. National Academies of Sciences, Engineering, and Medicine has set Adequate Intake (AI) levels as follows (NIH, 2022):
| Age Group | Adequate Intake (AI) |
|---|---|
| Infants (0–6 months) | 1.7 mg/day |
| Infants (7–12 months) | 1.8 mg/day |
| Children (1–3 years) | 2 mg/day |
| Children (4–8 years) | 3 mg/day |
| Children (9–13 years) | 4 mg/day |
| Teens & Adults (14+ years) | 5 mg/day |
| Pregnancy | 6 mg/day |
| Lactation | 7 mg/day |
Common Dietary Sources of Vitamin B5
Because pantothenic acid is found in nearly all foods, eating a balanced diet usually provides enough. Here are some of the richest food sources:
Animal-Based Sources
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Chicken liver
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Beef
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Egg yolks
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Dairy products (milk, yogurt, cheese)
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Salmon and tuna
Plant-Based Sources
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Sunflower seeds
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Avocados
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Mushrooms
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Sweet potatoes
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Whole grains and legumes (lentils, peas)
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Broccoli and cauliflower
Cooking can reduce B5 content, as it is water-soluble and heat-sensitive, so light cooking or raw consumption preserves more of it.
Foods Highest in Vitamin B5 (Pantothenic Acid)
| Food Source | Serving Size | Vitamin B5 (mg) |
|---|---|---|
| Beef liver (cooked) | 3 oz (85 g) | 8.3 mg |
| Sunflower seeds | 1 cup (raw, 46 g) | 7.4 mg |
| Chicken liver (cooked) | 3 oz (85 g) | 7.2 mg |
| Portobello mushrooms (grilled) | 1 cup (121 g) | 5.2 mg |
| Avocado (raw) | 1 whole (200 g) | 4.6 mg |
| Trout (cooked) | 3 oz (85 g) | 3.2 mg |
| Salmon (cooked) | 3 oz (85 g) | 2.8 mg |
| Sun-dried tomatoes | 1 cup (54 g) | 2.1 mg |
| Lentils (cooked) | 1 cup (198 g) | 1.3 mg |
| Broccoli (cooked) | 1 cup (156 g) | 1.0 mg |
| Egg (whole, cooked) | 1 large (50 g) | 0.7 mg |
| Milk (cow, whole) | 1 cup (244 g) | 0.8 mg |
| Brown rice (cooked) | 1 cup (195 g) | 0.6 mg |
| Yogurt (plain, low-fat) | 1 cup (245 g) | 1.1 mg |
Symptoms of Vitamin B5 Deficiency
Deficiency is rare, but when it occurs (usually in cases of severe malnutrition), it can cause:
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Fatigue and weakness
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Irritability or depression
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Numbness or tingling in hands and feet (paresthesia)
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Insomnia
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Digestive issues
A classic deficiency syndrome known as “burning feet syndrome” was observed in prisoners of war during World War II, caused by inadequate pantothenic acid intake (Hodges et al., American Journal of Clinical Nutrition, 1958).
Symptoms of Vitamin B5 Toxicity
Vitamin B5 is considered very safe, with no established Upper Limit (UL). Even high supplemental doses (up to 10 grams/day) have not shown serious toxicity, though they may cause:
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Mild diarrhea
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Gastrointestinal discomfort
Because excess B5 is excreted in urine, toxicity risk is minimal.
Evidence-Based Health Benefits of Vitamin B5
Research suggests maintaining optimal B5 levels may provide several health benefits:
1. Improved Skin and Hair Health
B5 derivatives (like Dexpanthenol) are widely used in skin and hair products for their moisturizing and healing properties. A study in Dermatology and Therapy (Proksch et al., 2017) showed that topical B5 improved skin barrier function and reduced irritation.
2. Enhanced Wound Healing
Clinical studies have shown oral or topical B5 speeds epithelialization and tissue repair, which can be useful after surgery or injury (Ebner et al., 2002).
3. Stress and Cognitive Support
Because B5 helps synthesize cortisol and acetylcholine, adequate intake may help the body respond to stress and support brain function, though more research is needed for conclusive evidence.
Risks and Considerations
While B5 is generally safe, imbalances can still occur:
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Supplement overuse can cause mild gastrointestinal issues.
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Drug interactions are rare but possible (always check with a healthcare provider before high-dose supplementation).
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Heat and processing can destroy B5 in foods, so overcooked or processed diets may slightly lower intake.
Why Maintaining Adequate Vitamin B5 Matters
Vitamin B5 may not be trendy, but it is a fundamental cornerstone of human metabolism and cellular health. Adequate intake ensures:
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Efficient energy production
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Proper hormone and neurotransmitter synthesis
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Healthy red blood cell formation
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Faster healing and tissue repair
A nutrient-rich diet including whole grains, lean meats, legumes, seeds, and vegetables usually provides enough pantothenic acid to keep these systems running smoothly.
Conclusion
Vitamin B5 (Pantothenic acid) is a small nutrient with a big impact. From fueling your cells to supporting your brain, hormones, and skin, it touches nearly every aspect of your health. While deficiencies are rare, making sure you get enough—through balanced, whole-food-based eating—can enhance your energy, resilience, and overall wellness.
In short, if you want your body to perform at its best, don’t overlook vitamin B5. It may be quiet, but it’s absolutely essential.
Quick Tips:
Cooking can cause minor loss of pantothenic acid, so eating some foods raw or lightly cooked can help preserve content.
References
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Leonardi R, Jackowski S. Coenzyme A biosynthesis and pantothenate kinases. Biochem J. 2007; 403(2): 109–120.
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National Institutes of Health (NIH). Pantothenic Acid Fact Sheet for Consumers. 2022.
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Hodges RE et al. Pantothenic acid deficiency in man. Am J Clin Nutr. 1958; 6(1): 95–106.
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Ebner F et al. Topical use of dexpanthenol in skin disorders. Int J Cosmet Sci. 2002; 24(3): 163–173.
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Van der Kleij F et al. Immediate feedback and learning outcomes. Learning and Instruction. 2015; 35: 1–10.
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Proksch E et al. Moisturizing and barrier-repair effects of topical dexpanthenol. Dermatol Ther (Heidelb). 2017; 7(2): 249–258.
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Lai C-L, Hwang G-J. Effects of adaptive learning systems on student achievement. Journal of Educational Technology & Society. 2022.
- U.S. Department of Agriculture. FoodData Central.
National Institutes of Health (NIH) Office of Dietary Supplements – Pantothenic Acid Fact Sheet.