What is Vitamin B5

Vitamin B5 is a nutrient your body needs but may not get much attention compared to other vitamins. It’s a key player in keeping you energized and supporting vital processes in your body. But what exactly does Vitamin B5 do, and why is it so essential?

Known as pantothenic acid, this vitamin has a hand in everything from metabolism to maintaining skin health. Let’s break down what makes Vitamin B5 indispensable.

What is Vitamin B5?

Vitamin B5, also called pantothenic acid, is one of the eight essential B vitamins. It is water-soluble, meaning your body does not store it, so you need to consume it daily. This vitamin plays a critical role in producing energy, synthesizing hormones, and maintaining healthy skin and hair.

Since it’s found in both plant and animal-based foods, Vitamin B5 is widely available in a balanced diet. Despite its availability, understanding its functions highlights how important it is to overall health and well-being.

What are the Benefits of Vitamin B5?

Vitamin B5 offers a wide range of benefits that impact several key functions in the body. From fueling your cells to supporting hormonal balance and improving skin health, this nutrient plays an essential role in maintaining overall well-being.

Energy Production

Vitamin B5 helps your body break down carbohydrates, fats, and proteins into glucose, which cells use for energy.
It is vital in the citric acid cycle (also called the Krebs cycle), where nutrients are converted into ATP, the body’s main energy currency.
Coenzyme A, which relies on Vitamin B5, is essential for metabolizing fatty acids and releasing stored energy.

Without sufficient Vitamin B5, your body may struggle to sustain energy levels and efficiently process nutrients from food.

Hormone Synthesis

In the adrenal glands, Vitamin B5 is necessary for producing stress-related hormones like cortisol and sex hormones such as testosterone and estrogen.
These hormones regulate stress response, metabolism, and reproductive functions, making Vitamin B5 critical for balance and resilience.
It also supports the nervous system by aiding neurotransmitter function, which influences mood, focus, and overall mental health.

Adequate Vitamin B5 intake ensures your body can respond to stress and maintain hormonal equilibrium.

Skin, Hair, and Nail Health

Vitamin B5 promotes hydration and elasticity in the skin by strengthening the skin barrier and aiding in moisture retention.
It supports the repair of damaged skin tissue, which can accelerate wound healing and reduce inflammation from conditions like acne.
Hair follicles rely on Vitamin B5 to stay nourished, contributing to stronger, shinier hair. Similarly, it helps maintain nail strength and prevents brittleness.

Many skincare and haircare products incorporate Vitamin B5 (often as panthenol) due to its soothing and conditioning properties. This makes it a popular choice for reducing redness, irritation, and dryness.

What Foods are Rich in Vitamin B5?

Vitamin B5, or pantothenic acid, is widely available in many foods, making it easy to meet your daily needs through diet. This nutrient is naturally present in both animal and plant-based foods, although its levels can decrease during food processing or cooking.

Food Categories High in Vitamin B5

Meats and Poultry: Animal products are some of the richest sources of Vitamin B5. Beef, chicken, turkey, and organ meats like liver are particularly high in this nutrient.
Whole Grains: Whole grains such as oats, wheat bran, and brown rice contain pantothenic acid, though refining grains can significantly reduce their content.
Legumes and Nuts: Beans, lentils, peanuts, and sunflower seeds provide a plant-based source of Vitamin B5, ideal for those following vegetarian or vegan diets.
Eggs and Dairy: Eggs are an excellent source of this vitamin, as is milk and yogurt, which also contribute other essential nutrients.
Vegetables: Many vegetables supply Vitamin B5, especially mushrooms, sweet potatoes, broccoli, and avocados.

Specific Foods Rich in Vitamin B5

Beef and Chicken: Both are excellent sources, with chicken breast and beef liver offering particularly high amounts.
Avocados: This nutrient-dense fruit is a great plant-based option for pantothenic acid.
Mushrooms: Varieties like shiitake and button mushrooms are notable for their high Vitamin B5 content.
Potatoes: Sweet potatoes and white potatoes provide a good dose of pantothenic acid, especially when eaten with the skin.
Egg Yolks: The yolk contains more Vitamin B5 than the egg white, making it a valuable addition to your diet.

Including a variety of these foods in your meals ensures you get enough Vitamin B5 while also benefiting from the other nutrients they contain.

What are Symptoms of Vitamin B5 Deficiency?

Vitamin B5 deficiency is extremely rare because pantothenic acid is present in nearly all foods. However, certain conditions, such as severe malnutrition or rare genetic disorders, can lead to a deficiency. When this happens, the body struggles to perform essential functions like energy production and hormone synthesis.

Common Symptoms

Fatigue: Low energy levels occur due to impaired glucose metabolism.
Irritability and Mood Changes: Deficiency can disrupt neurotransmitter production, causing emotional instability.
Sleep Disturbances: Trouble falling or staying asleep may develop with inadequate Vitamin B5 levels.
Digestive Issues: Symptoms like nausea, stomach pain, or diarrhea may appear.
Numbness and Tingling: Burning sensations in the hands and feet, sometimes referred to as “burning foot syndrome,” can occur.
Muscle Cramps: Poor coenzyme A production may lead to cramping and muscle discomfort.

Although these symptoms are non-specific, they can indicate a deficiency if Vitamin B5 intake is consistently low.

Groups at Risk of Deficiency

Certain populations face a higher risk of Vitamin B5 deficiency:

Individuals with Malabsorption Disorders: Conditions like Crohn’s disease, celiac disease, or irritable bowel syndrome can impair nutrient absorption.
People Following Restrictive Diets: Diets that exclude multiple food groups, such as extreme weight-loss plans or poorly planned vegan diets, may lack adequate Vitamin B5.
Severely Malnourished Individuals: Malnutrition, often due to food insecurity or eating disorders, increases the likelihood of deficiency.
Genetic Disorders: Rare conditions like pantothenate kinase-associated neurodegeneration (PKAN) affect the body’s ability to utilize Vitamin B5 effectively.

Deficiency often occurs alongside other nutrient deficiencies, particularly in these groups. This makes a balanced diet critical for preventing symptoms and maintaining overall health.

How Much Vitamin B5 is Too Much?

Vitamin B5, also known as pantothenic acid, is water-soluble, meaning the body excretes any excess through urine. This minimizes the risk of toxicity or harmful accumulation. While there is no established Tolerable Upper Intake Level (UL) for Vitamin B5, the recommended daily intake ensures adequate function of critical processes like energy metabolism and hormone synthesis.

Recommended Daily Intake

Adults (19+ years): 5 mg per day is considered sufficient for most adults.
Pregnancy and Breastfeeding: Needs increase slightly to 6 mg during pregnancy and 7 mg during breastfeeding.
Children and Adolescents: The adequate intake ranges from 2 mg per day for infants to 5 mg per day for teenagers.

These recommendations ensure optimal support for coenzyme A production and other essential functions.

Can You Have Too Much Vitamin B5?

Although Vitamin B5 is generally safe, consuming large doses through supplements may lead to mild side effects:

Digestive Discomfort: Symptoms like nausea, diarrhea, or stomach cramps may occur with high intake.
Increased Urination: As a water-soluble vitamin, excessive amounts are flushed out, potentially leading to more frequent urination.

Because it’s difficult to consume excessive amounts of Vitamin B5 from food alone, these side effects are typically linked to supplementation. Despite its safety profile, it’s always important to stay within recommended doses unless advised otherwise by a healthcare professional.

What Are the Best Sources of Vitamin B5?

Vitamin B5 is widely available in both plant-based and animal-based foods, making it easy to meet daily needs through a balanced diet. This essential nutrient is sensitive to processing, so choosing fresh, whole foods is key to preserving its content.

Dietary Sources

Eating a variety of whole foods is the most reliable way to ensure adequate Vitamin B5 intake:

Animal-Based Sources: Beef, chicken, turkey, eggs, and fish are excellent options. Organ meats, such as liver, are particularly rich in pantothenic acid.
Plant-Based Sources: Whole grains, legumes, potatoes, avocados, and mushrooms provide significant amounts of Vitamin B5.
Dairy Products: Milk and yogurt also contribute smaller amounts to your daily intake.

When preparing meals, prioritize minimally processed foods. Processes like canning, freezing, or refining grains can significantly reduce Vitamin B5 levels. For example, whole grains contain more pantothenic acid than refined versions like white bread or pasta.

Supplementation

Vitamin B5 is available in supplements, often as part of B-complex formulations or as standalone products. These come in various forms, including tablets, capsules, and softgels.

Who May Need Supplements: Individuals with malabsorption disorders, restrictive diets, or specific health conditions may benefit from supplementation.
General Recommendation: For most people, supplements are unnecessary if they consume a varied diet.

Always consult a healthcare professional before starting supplements. They can help determine if you need additional Vitamin B5 and ensure proper dosing to avoid unnecessary side effects. Whole foods should remain the primary source of this nutrient whenever possible.

Vitamin B5 for Skin Care

Vitamin B5, often listed as panthenol or dexpanthenol in skincare products, is highly valued for its ability to nourish and protect the skin. Its hydrating and soothing properties make it a common ingredient in moisturizers, serums, and other topical formulations.

Hydration and Moisturization: Vitamin B5 acts as a humectant, helping the skin retain moisture by drawing water into its outer layers. This effect supports a plump, smooth appearance and reduces dryness or flakiness.
Barrier Repair: By enhancing the skin’s natural barrier function, Vitamin B5 reduces water loss and shields against environmental irritants. This protective quality makes it especially helpful for sensitive or compromised skin.

Soothing and Healing Properties

Calming Skin Irritation: Panthenol has anti-inflammatory effects, which may help alleviate redness, itching, or mild irritation caused by conditions like eczema or contact dermatitis.
Wound Healing Support: Studies suggest Vitamin B5 can promote faster healing of minor cuts, burns, or abrasions by encouraging skin cell regeneration and reducing inflammation.

Cosmetic Applications

Skincare products often include Vitamin B5 for its skin-conditioning benefits:

Improves Texture: Regular use of products containing Vitamin B5 can soften rough patches and enhance overall skin smoothness.
Non-Greasy Hydration: It hydrates deeply without clogging pores, making it suitable for oily and acne-prone skin types.
Anti-Aging Benefits: By improving moisture retention, Vitamin B5 minimizes the appearance of fine lines and supports long-term skin elasticity.

Because of its versatility and safety, Vitamin B5 is a cornerstone in many beauty and skincare routines, offering both immediate and lasting benefits.