Vitamin B5

In summary

Vitamin B5 is an essential water-soluble vitamin that helps the body release energy from food and supports normal red blood cell formation, skin health, and hormone synthesis.

Key takeaways

• Vitamin B5 is also known as pantothenic acid.
• It contributes to normal energy metabolism.
• It supports the synthesis of certain hormones and neurotransmitters.
• It is naturally present in a variety of foods, including meat, eggs, dairy products, legumes, and whole grains.
• A varied diet can generally provide the vitamin B5 your body needs.

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Vitamin B5, scientifically known as pantothenic acid, is a water-soluble vitamin that belongs to the B-complex family. The name pantothenic comes from the Greek word pantothen, meaning “from everywhere”, referring to its presence in a wide range of foods.

Pantothenic acid plays an important role in the synthesis of coenzyme A (CoA), a compound involved in energy production, fatty acid metabolism, and several other essential biochemical processes in the body.

Vitamin B5, or pantothenic acid, occurs in different forms that are involved in the body's metabolism. These include:

• Pantothenic acid: The primary form of vitamin B5 found naturally in foods and used in supplements.
• Pantethine: A derivative of pantothenic acid that is used in some dietary supplements and has been studied for its effects on lipid metabolism.
• Coenzyme A: A biologically active coenzyme made from vitamin B5 that participates in energy production, fatty acid metabolism, and other biochemical reactions.

Together, vitamin B5 and its derived forms contribute to essential metabolic processes, including energy production and the synthesis of fatty acids and other compounds.

Discussed below are some key benefits and functions of vitamin B5:

1. Supports energy metabolism

Vitamin B5 is involved in the production of coenzyme A, which helps the body metabolise carbohydrates, fats, and proteins and supports normal energy-yielding processes.

2. Supports hormone synthesis

Pantothenic acid is required for coenzyme A production and contributes to the synthesis of steroid hormones. However, evidence does not support claims that vitamin B5 directly reduces stress or fatigue.

3. May support healthy cholesterol levels

Research on pantethine, a derivative of vitamin B5, has examined its potential effects on blood lipid levels, including LDL and HDL cholesterol. These findings relate to pantethine rather than standard dietary vitamin B5.

4. Supports normal heart function

Vitamin B5 contributes to normal energy metabolism and fatty acid synthesis, which are important biological processes. However, there is insufficient evidence to claim that vitamin B5 itself prevents atherosclerosis or cardiovascular disease.

Vitamin B5, or pantothenic acid, is an essential nutrient involved in several metabolic and biochemical processes in the body:

• Energy metabolism: Helps the body metabolise carbohydrates, fats, and proteins through its role in coenzyme A production.
• Coenzyme A synthesis: Supports the formation of coenzyme A, which is involved in fatty acid metabolism and the synthesis of several compounds.
• Nervous system function: Contributes to the synthesis of acetylcholine, a neurotransmitter involved in normal nerve signalling.
• Skin health: Vitamin B5 is involved in normal cellular processes and tissue maintenance, although evidence does not establish dietary vitamin B5 as a treatment for acne or a specific wound-healing remedy.
• Hormone and lipid synthesis: Coenzyme A, which depends on vitamin B5, participates in the synthesis and metabolism of fatty acids, cholesterol, and steroid hormones.

The recommended intake of vitamin B5 (pantothenic acid) varies by age and life stage. For most adults, the adequate intake is 5 mg per day. Individual requirements may differ, and healthcare professionals can provide personalised guidance when supplementation is being considered.

Dietary sources

• Animal products: Liver, kidneys, fish, chicken, and egg yolks contain vitamin B5 (pantothenic acid). The amount varies depending on the food and portion size.
• Plant-based foods: Whole grains, legumes, nuts, seeds, and vegetables such as broccoli and sweet potatoes provide vitamin B5 and can contribute to daily intake.
• Fortified foods: Some foods, including certain cereals and other processed products, may be fortified with vitamin B5. Check the nutrition label to confirm the amount provided.
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Supplementation

• Pantothenic acid supplements: Vitamin B5 supplements are available for people who may need additional intake. Most people can obtain sufficient vitamin B5 through a varied diet, while supplementation should be based on individual dietary and health needs.
• Multivitamins: Many multivitamin products contain vitamin B5 along with other B-complex vitamins. Check the product label for the amount provided and follow the recommended serving instructions.

Discussed below are a few potential concerns associated with excessive intake of vitamin B5:

• Digestive issues: Very high doses of vitamin B5 may cause gastrointestinal symptoms such as diarrhoea and stomach discomfort.
• Allergic reactions: Allergic reactions to vitamin B5 supplements are possible but uncommon. Seek medical attention if symptoms such as rash, itching, or swelling occur.
• Potential interactions: Evidence on interactions between vitamin B5 supplements and medicines is limited. If you take regular medication, consult a healthcare professional before using high-dose supplements.
• High-dose supplementation: There is limited evidence on the effects of long-term, very high doses of vitamin B5. Follow the recommended dosage and seek professional advice before taking amounts substantially above dietary requirements.

Pantothenic acid, or vitamin B5, is an essential nutrient involved in energy metabolism, hormone synthesis, and other important bodily processes. Most people can obtain sufficient vitamin B5 through a varied and balanced diet, while supplements may be considered when dietary intake is inadequate.

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