Vitamin B5 (Pantothenic Acid)

Pantothenic acid, a B vitamin known as vitamin B5, is primarily used to prevent and treat pantothenic acid deficiency. The vitamin has other uses but most of them are not backed by scientific evidence.

Functions

Pantothenic acid is an important vitamin that is found in most living cells and has the following functions:

• Component of coenzyme A

  Vitamin B5 is a component of coenzyme A (CoA), which is required for the purposes of sustaining life. The following are important functions of CoA:

  • Creation of energy from food fat, carbohydrates and proteins

  • Synthesis of lipids and other substances, like cholesterol and steroid hormones

  • Synthesis of hormones, such neurotransmitters, acetylcholine and melatonin

  • Synthesis of heme, an important component in red blood cells with oxygen-carrying capabilities

  • Metabolism of drugs and toxins in the liver

• Helper for Acyl-carrier Protein

  Pantothenic acid also helps the acyl-carrier protein as one of its helper substances. It is a substance that helps CoA in the creation of fatty acids, such as lipids. The two substances also help proper nerve growth by producing sphingolipids, a component of the myelin sheath that improves nerve transmission. Another essential fatty acid that requires vitamin B5 is the phospholipid. It is an important fatty acid that forms cell membranes.

Uses

Vitamin B5 deficiency can lead to insomnia - Photo Credit to Dmytro Tchystiak

Pantothenic acid treats and prevents pantothenic acid deficiency — a rare condition that typically results from severe malnutrition. The following are possible signs and symptoms of vitamin B5 deficiency:

• Headache

• Insomnia

• Fatigue and body malaise

• Gastro intestinal disturbances (diarrhea, abdominal cramps and gassy pains)

• Tingling in the hands and feet

• Muscle cramps

Other uses

The following are possible uses of vitamin B5. Few studies substanciate these therapeutic claims:

• Treatment and prevention of skin disorders from radiation therapy

• Alleviate ADHD by improving attention span

• Reduction of arthritis symptoms, pain and outbreaks

• Treatment of certain skin problems like acne, sunburn, hypersensitivity, dandruff and rashes

• Prevention of the negative effects of alcoholism, such as Wernicke's encephalopathy

• Reduces allergy symptoms

• Hair loss

• Central nervous system benefits (i.e.: Improves memory, reduces insomnia and may reduce symptoms of multiple sclerosis.)

• Muscle cramps

• Enhance mood and reduce depression and irritability

Dosage and Supplementation

Vitamin B5 is found in a lot of food sources.

Deficiency is so rare that there is no recommended daily allowance for U.S. users

or recommended nutrition intake for users in Canada. The following doses are deemed adequate:

• 0 to 6 months – 1.7mg

• 7 to 12 months – 1.8mg

• 1 to 3 years – 2mg

• 4 to 8 years – 3mg

• 9 to 13 years – 4mg

• 14 years old and above (males and females) – 5mg

• Pregnant women – 6mg

• Lactating women – 7mg

Panothenic acid is usually taken by mouth, in tablet or syrup form and as part of a multivitamin.

Where to Buy It

If B5 specifically is not available at your local store, you can use the price comparison listings on this page to save money here.

What is the Best Form?

For vitamins such as this one, we typically recommend NOW Foods products.

Side effects and toxicity

Vitamin B5 is considered safe for everyone, as long as proper dosages are followed. There are no known B5 side effects. Some individuals are known to tolerate at most 10,000mg a day for acne control. However those on megadoses of 1,000mg and above, have been known to complain of gastrointestinal system side effects, such as diarrhea.

Special precautions

Pregnant and lactating women can safely take vitamin B5 at recommended doses (6mg and 7mg respectively). However, there are no studies to determine the safety of pantothenic acid at larger doses.

The vitamin may prolong bleeding time by delaying the formation of blood clots. This means pantothenic acid intake should be cautioned for those who have hemophilia, a disorder that interferes with the body's blood-clotting ability. This may also mean that those on anti-coagulant drugs, like aspirin, heparin and Coumadin, or drugs that prevent the formation of blood clots, should use caution when taking vitamin B5 supplements. Consult your doctor when taking significant amounts of vitamin B5.

Food Sources

Vitamin B5 can be found in many food sources, including:

Meat sources:

• Meat from beef, pork, chicken and duck

• Organ meats such as chicken liver, tongue and kidney

• Fish such as wild Atlantic salmon, tuna, cod

Vegetable, fruits and seeds:

• Bran

• Sunflower seeds

• Mushrooms

• Sun-dried tomatoes

• Avocados

• Winter squash

• Strawberries

• Oranges

• Bananas

Other food sources:

• Whey from milk

• Cheese

• Egg, especially yolk

• Caviar

Resources

1. Pantothenic acid – Medline Plus; https://www.nlm.nih.gov/medlineplus/druginfo/natural/853.html
2. Food sources of vitamin B5 – Livestrong https://www.livestrong.com/article/231397-food-sources-of-vitamin-b5/
3. Pantothenic acid Functions – Micronutrient information center https://lpi.oregonstate.edu/infocenter/vitamins/pa/
4. Pantothenic acid (vitamin B5) Uses & Effectiveness - https://www.webmd.com/vitamins-supplements/ingredientmono-853-PANTOTHENIC%20ACID%20(VITAMIN%20B5).aspx?activeIngredientId=853&activeIngredientName=PANTOTHENIC%20ACID%20(VITAMIN%20B5)
5. Hodges RE, Ohlson MA, Bean WB. "Pantothenic acid deficiency in man."
6. Fry PC, Fox HM, Tao HG. "Metabolic response to a pantothenic acid deficient diet in humans." https://pubmed.ncbi.nlm.nih.gov/1011047?dopt=Abstract
7. Pantothenic acid (oral route) - https://www.mayoclinic.com/health/drug-information/DR601077