Introduction

Vitamin B5, also known as pantothenic acid, is a water-soluble B vitamin essential for energy metabolism, hormone production, and the synthesis of fatty acids. It plays a crucial role in maintaining healthy skin, nerves, and adrenal function.

What Is Vitamin B5 (Pantothenic Acid)?

Vitamin B5 is a component of coenzyme A (CoA), which is vital for numerous metabolic pathways in the body.

• Scientific name: Pantothenic acid
• Type: Water-soluble vitamin
• Main role: Energy production and hormone synthesis

How Vitamin B5 Works in the Body

Pantothenic acid is required for the formation of coenzyme A, which is involved in the metabolism of carbohydrates, fats, and proteins.

• Supports conversion of food into energy
• Plays a role in synthesis of steroid hormones
• Supports fatty acid metabolism
• Contributes to healthy nervous system function

Sources of Vitamin B5

• Whole grains
• Eggs
• Avocado
• Mushrooms
• Legumes
• Chicken and beef
• Yogurt

Vitamin B5 Deficiency

Vitamin B5 deficiency is rare but may occur with severe malnutrition.

Possible deficiency symptoms include:

• Fatigue and low energy
• Numbness or tingling in hands and feet
• Headache
• Irritability
• Sleep disturbances

Dosage & How to Take Vitamin B5

• Adults: 5 mg/day
• Pregnancy: 6 mg/day
• Breastfeeding: 7 mg/day
• Therapeutic doses: As advised by healthcare provider

Vitamin B5 can be taken with or without food.

Forms of Vitamin B5

• Calcium pantothenate
• Pantethine

Benefits & Uses

• Supports energy metabolism
• Helps maintain adrenal and hormone balance
• Supports healthy skin and wound healing
• Supports nervous system function
• May help manage stress and fatigue

Safety, Side Effects & Precautions

• Very safe with no known toxicity
• High doses may cause mild digestive upset
• Excess is excreted in urine

Special Populations

• Stress-prone individuals: Supports adrenal health
• Pregnant & breastfeeding women: Higher requirements
• Elderly: Supports energy and nerve function
• People with fatigue: May help energy metabolism

Frequently Asked Questions

What does Vitamin B5 do in the body?

Vitamin B5 helps convert food into energy and supports hormone and fat metabolism.

Is Vitamin B5 good for stress?

Yes. It supports adrenal hormone production and may help the body respond to stress.

Can Vitamin B5 be taken daily?

Yes. Daily intake within recommended limits is safe.

Does Vitamin B5 help skin health?

Yes. It supports skin repair and is commonly used in skincare products.

Best time to take Vitamin B5?

Vitamin B5 can be taken at any time of day.