Vitamin B5 (Pantothenic Acid) Benefits, Deficiency Symptoms & Side Effects

Vitamin B5, also known as pantothenic acid, is an important nutrient that is water-soluble and not stored in fat cells.

It has to be gained from dietary sources or by supplements. Nearly all food sources have some amount of pantothenic acid in them, so vitamin B5 deficiencies are very rare.

Like all B-complex vitamins, vitamin B5 is known best for its roles in converting foods into energy. It also plays other important roles in the body related to proper brain and nervous system function.

This vitamin is required for red blood cell biosynthesis, stress and sex hormone production, blood lipid balance and maintaining healthy organs including the liver, skin, eyes and hair. [1]

Vitamin B5 is also important for the production of an important enzyme known as coenzyme-A (CoA) which is involved in a number of bodily functions including hormone production and fatty acid synthesis.

This article will discuss how vitamin B5 works in the body, common uses and health benefits, deficiency issues, supplement dosages, safety and side effects, and possible drug interactions.

Pantothenic Acid

Vitamin B5 Supplement

Energy

Nervous System

Well-Being

How It Works:

• Helps to detoxify blood & the gut
• May support healthy blood lipid levels
• May help reduce gas and bloating

Dosage:

Between 500 mg - 1000 mg per day

Safety:

Rated Likely Safe

Top Vitamin B5 Products* ❯

View User Ratings* ❯

How Does Vitamin B5 Work Inside The Body?

The Natural Medicines Comprehensive Database (NMCD) states that vitamin B5 is needed for intermediate metabolism of fats, proteins, and carbohydrates.

Pantothenic acid is precursor of a molecule called coenzyme-A (CoA) which is involved in many biochemical reactions in humans. Specifically, CoA is needed for:

• Acetylation actions in gluconeogenesis (production of glucose)
• Facilitating healthy epithelial tissue function
• Producing and degrading fatty acids
• Releasing energy contained in carbohydrates

Coenzyme-A is also involved in the biosynthesis of various steroid hormones, porphyrins, sterols, and other compounds. [4]

According to Dr. Michael Lam, pantothenic acid forms a substance called pantethine after entering the human body. He says pantethine is a more stable, double-bonded (disulfide) form of vitamin B5. This is the form the body uses to make coenzyme-A. [5]

Dr. Lam says that CoA is a cofactor in at least seventy different enzymatic pathways. He notes other roles of coenzyme-A including pyruvate degradation, amino acid catabolism, heme synthesis, beginning steps of cholesterol synthesis.

This coenzyme is also required for the formation of “and all downstream metabolites of cholesterol including steroids, Vitamin D, and bile acids.” [5]

Vitamin B5 is also needed for the production of the neurotransmitter (chemical messenger) acetylcholine, which plays a role in memory and brain function. Lack of B5 can cause inadequate acetylcholine production. [2]

According to Dr. Peter Osborne vitamin B5 is also very important for promoting a healthy response to stress. He says that it is used to stimulate cortisol secretion from the adrenal glands; one primary factor involved in adaptive stress reactions. [2]

Dr. Osborne says that chronically low levels can lead to an inability to cope with stress in daily life. He says people who are deficient in B5 may feel overwhelmed by problems that used to seem minor to them.

Dr. Osborne also states that vitamin B5 acts to help fight inflammation and allergies via adrenal stimulation and cortisol release. He says it is also used by the immune system to produce important antibodies like immunoglobulin G (IgG), IgA, and IgE. [2]

Vitamin B5 Supplement Uses

People take Vitamin B5 supplements for a variety of uses. The NMCD states that some reasons for supplementing with this vitamin include:

• Acne
• Asthma
• Attention-deficit hyperactivity disorder (ADHD)
• Depression
• Enhancing immune function
• Improving athletic performance
• Gray hair
• Osteoarthritis
• Rheumatoid arthritis (RA)
• Premenstrual syndrome (PMS)
• Physical and mental stress
• Skin disorders

Vitamin B5 is also used topically as a cream or ointment for itching, eczema, insect bites, poison ivy, diaper rash, and acne.

The NMCD has rated vitamin B5 as Effective for treating and preventing pantothenic acid deficiency. However, it states that there is insufficient research available to rate the effectiveness of this supplement for other medicinal uses.

Some of the conditions that vitamin B5 is currently being studied for include: [4]

• Enhancing postoperative recovery
• Improving ADHD (attention deficit hyperactivity disorder)
• Improving dry eye and treating eye trauma
• Improving the autoimmune disease RA (rheumatoid arthritis)
• Increasing muscle strength and/or improving endurance
• Reducing nasal discharge in sinusitis
• Reducing nasal obstruction / crust formation in a condition called rhinitis sicca anterior
• Reducing swelling in sprains
• Treating osteoarthritis and other types of bone/joint disorders
• Treating skin irritation

Some of these uses are supported by preliminary evidence from research studies. However, most of the uses require more research to determine vitamin B5’s therapeutic efficacy for these conditions.

Vitamin B5 is categorized as a dietary supplement by the FDA and it has not been approved as a drug to prevent or treat any conditions.

If you are interested in taking pantothenic acid for a specific health condition, it is recommended to speak with your doctor to determine whether it is appropriate for you.

Blood Lipid Balance

High levels of low density lipoprotein (LDL) cholesterol and very low density lipoprotein (VLDL) cholesterol are associated with an increased risks of developing arterial plaque.

The formation of excessive amounts of this plaque in arteries is known to contribute to atherosclerosis (clogged, hardened arteries), coronary artery disease (CAD) and heart disease.

Vitamin B5 is required in the production of lipid (fat) molecules that play different roles in the body. Some of these include cholesterol, fatty acids called triglycerides, and a molecule called sphingosine that is very similar to fat. [1]

Vitamin B5 supports the structural integrity of lipids. Because of this, researchers have studied B5 for its ability to modulate fatty acids in the blood. [1]

The University of Maryland Medical Center (UMM) states that several small studies have suggested this vitamin may help to lower triglyceride counts in people with elevated cholesterol levels.

Vitamin B5 is also believed to help lower LDL and VLDL cholesterol levels, as well as raise levels of the “good” high density lipoprotein (HDL) cholesterol. [1]

According to the UMM vitamin B5 seems to lower “bad” cholesterol levels in people with type 2 diabetes mellitus. However, not all studies have reported the same resultss.

The UMM says larger studies are still required to determine whether vitamin B5 can be helpful for balancing blood lipids, decreasing the risk of heart disease or supporting cardiovascular health in general.

Brain Function

Vitamin B5 is believed to support the function of the brain in several important ways.

Supplements containing this vitamin have been used to improve memory, increase learning capacity, decrease brain fog, improve focus, and make routine mental tasks seem easier to complete.

However, there have been limited research studies into the nootropic effects of this supplement. More research is needed to determine whether supplementing with additional B5 can improve cognitive function in people who are not deficient.

Dr. Lam says through its role in acetylcholine production, vitamin B5 indirectly contributes to neuroplasticity.

Neuroplasticity is a blanket term referring to the brain’s capacity to form new neural connections over time. [5] Individuals with greater synaptic plasticity are presumed to have an easier time with learning new information and adapting to change.

Dr. Lam also says that vitamin B5 may help to improve concentration, thought clarity, comprehension, and fluid intelligence.

Many people include vitamin B5 as a part of a B-complex supplement to enhance the effectiveness of nootropic stacks. Pantothenic acid can also potentiate certain cholinergic compounds like the Racetams, and choline.

Nootriment provides an article that explores the purported nootropic benefits of vitamin B5 here.

More research is needed to understand if and how vitamin B5 supplementation may improve brain function, inhibit cognitive decline, or affect other factors related to neurological health.

Wound Healing & Skin Health

In in vitro (cultured cell) studies and animal trials, Vitamin B5 has been seen to have wound healing effects.

The UMM states that B5 seems particularly helpful for healing wounds after surgery. This nutrient has been shown to speed up postsurgical recovery times most when used in combination with vitamin C. [1]

One trial in rabbits found that animals given pantothenic acid-enriched diets had an accelerated healing process after an operation compared to animals fed a control diet. The researchers suggest this may be due to an increase in cellular multiplication, but the exact mechanism is unclear. [3]

Some preliminary clinical evidence suggests that vitamin B5 works as a humectant to help keep the skin moisturized. However, researchers have not yet been able to determine the mechanism of action involved. [4]

Large-scale human studies are needed to understand vitamin B5’s effects on wound healing and/or dermatological health.

Rheumatoid Arthritis

Rheumatoid arthritis is an autoimmune condition that affects joints, resulting in swollen, painful and stiff joints.

Early evidence suggests that vitamin B5 might be helpful for improving some symptoms of rheumatoid arthritis (RA), however the UMM states that the evidence is limited.

In one study, those with RA were found to be more likely to be low in B5 than those who did not have RA. Vitamin B5 levels were lowest in those with the most severe RA symptoms.

This study demonstrates correlation, but not causation. It is not clear from this result whether low B5 status results in worsening of arthritis symptoms.

Some preliminary evidence suggests that supplementing pantothenic acid can improve pain and morning stiffness commonly associated with RA. However, more research is required to determine the therapeutic efficacy of vitamin B5 for RA.

Hair Graying

Some people believe that vitamin B5 may help to return prematurely gray hair to its natural color. However, no research supports this use.

Dr. Osborne states that he has not witnessed any patients having their gray hair reversed, but he has seen patients who seem to have hindered the graying process from using this supplement.

According to the Linus Pauling Institute, in rats induced vitamin B5 deficiency seems to cause skin irritation and fur graying. Administration of pantothenic acid reverses these symptoms. [6]

No research has been done to see if these effects occur in humans. The NMCD states that, currently, there is no firm evidence that natural vitamin B5 supplements can prevent or reverse graying hair in humans. [4]

Vitamin B5 Deficiency

Because small amounts of pantothenic acid are found in nearly all foods, people normally get enough from the foods they eat. Dietary deficiency is typically only seen in cases of severe malnourishment.

According to Dr. Osborne, vitamin B5 deficiency is most often the result of chronic stress, not inadequate dietary intake.

He says that vitamin B5 deficiency can cause us to lose our ability to respond to stress appropriately and effectively. Becoming stress-intolerant can cause us to not only respond improperly to mental stress, but also to the physical stress of exercise and illness. [2]

Dr. Osborne states that lack of vitamin B5 can lead to stress-intolerance, subsequently causing an inability to engage in physical exercise. He says this is associated with depression in some people, and causes them to feel that common stressors are too much to handle.

According to Dr. Osborne, those with low levels of pantothenic acid are not only at increased risk for developing infections and illness, they are also less able to combat illnesses once they occur.

He says that those with exercise intolerance are likely to experience significantly more infections including respiratory infections, urinary tract infections (UTIs), and various chronic viral infections.

The UMM states that vitamin B5 deficiency is rare, but can include various symptoms when it does occur. Some of these include depression, insomnia, fatigue, stomach pains and vomiting. [1]

The NMCD reports other possible symptoms of B5 deficiency including upper respiratory infections, somnolence (sleepiness), muscle weakness, cardiovascular instability and changes in disposition or mood balance. [4]

The NMCD states that vitamin B5 deficiency can also cause peripheral neuropathy (dysfunction or disease in the peripheral nerves). One of the symptoms associated with this is called paresthesia, which is marked by tingling, numbness, and “pins and needles”.

Burning Feet Syndrome

In some cases, paresthesia in the feet can become severe and progress into a condition called burning feet syndrome (BFS). In BFS, the person feels like their feet are painfully hot. It can also include numbness and “shooting” pains through the extremities.

According to the Mayo Clinic, those with BFS are advised to ensure adequate intake of all B-complex vitamins, especially B1 (thiamine), B3 (niacin) and B5. [7]

Best Vitamin B5 Foods to Eat

According to the UMM, some of the best foods for increasing vitamin B5 intake are brewer’s yeast, egg yolks, and organ meats especially liver and kidney.

Additional healthy food sources include legumes, lentils, beans, sprouts, sweet potatoes, and whole-grain breads. You can also increase your consumption of lobster, duck, avocado, sunflower seeds, salmon, shellfish, and mushrooms to get more vitamin B5.

Green leafy vegetables provide excellent sources of vitamin B5, as well as various other nutrients. Consider increasing your intake of kale, spinach, chard, dandelion greens, beet greens, and collard greens.

Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage are also very good sources, as well as providing other health benefits.

Processing and cooking can decrease the content of vitamin B5 and some other nutrients in foods. According to Dr. Andrew Weil, it is recommended to gain essential nutrients from raw, organic, non-GMO vegetables and fruits when possible. [7]

If you eat animal products, then consider choosing organic, grass-fed meats and dairy products.

Best Vitamin B5 Supplements

The Natural Medicines Comprehensive Database states that there are more than 7800 dietary supplement products that contain vitamin B5. This vitamin is normally found as one ingredient in a multivitamin, or a B-complex vitamin supplement.

Vitamin B5 supplements are available as tablets, capsules, softgels, and bulk powder. Pantothenic acid is also used in eye drops, topical creams, and nasal sprays. The ingredient is normally listed on supplement labels as either pantothenic acid or calcium pantothenate.

As a single ingredient supplement, most formulations provide 500 mg of pantothenic acid. When included in a B-complex multivitamin, amounts are typically much lower, normally around 5.5 mg per dosage, ranging up to 100 mg per dose.

It is generally recommended to balance your intake of all B-complex vitamins. Increasing intake of one or more B vitamins without increasing others could potential result in health problems or metabolic imbalances.

Unless otherwise instructed by your doctor, it generally is recommended to take a B-complex multivitamin instead of just increasing your intake of one B-complex vitamin on its own.

Vitamin B5 Dosage Guidelines

Unlike some other vitamins, there is not a RDA (recommended daily allowance) or UL (upper tolerable level) set for pantothenic acid. Instead, adequate intake (AI) levels have been established.

The UMM reports that the typical recommendation for dietary intake is 5 mg daily from food sources. This is an accepted guideline, however much higher amounts are still believed to be safe.

MedLinePlus reports the following general recommendations for vitamin B5 intake from foods:

• 1.7 mg/day for infants between 0 and 6 months
• 1.8 mg/day for infants between 7 and 12 months
• 2 mg/day for children between 1 and 3 years
• 3 mg/day for children between 4 and 8 years
• 4 mg/day for children between 9 and 13 years
• 5 mg/day for females and males 14 years and older

As a general rule, women who are pregnant are advised to take 6 mg per day and 7 mg per day when breastfeeding.

When used as a single ingredient dietary supplement, dosages of vitamin B5 are typically much higher than the AI values.

These higher dosages are not considered unsafe for short periods of time. In research studies, dosages up to 10 g per day have been ingested without any significant adverse effects being reported. [4]

In research on arthritis, dosages as high as 2000 mg per day have been used. [4] In one study, dosages started at 500 mg per day and slowly increased to 500 mg taken 4 times a day.

One study on constipation used 400 mg dosages for five days. Other research has used lower dosages, including one study on hair growth in women which administered 100 mg per day for 4-5 months.

It is recommended that you speak with your doctor to help determine the best dosage for your needs.

Vitamin B5 Side Effects

The NMCD rates vitamin B5 supplements as Likely Safe when used orally and appropriately. When used topically and appropriately, it is rated as Possibly Safe.

Use in pregnant or lactating women is considered Possibly Safe when taking amounts that correspond to the AI. There is insufficient data at this time to rate the safety of amounts exceeding AI values in these groups at this time; use should be avoided.

In healthy adults, there are not believed to be any significant side effects of getting too much vitamin B5 from dietary supplements. Use of this product in standard amounts is not believed to cause toxicity.

The only side effects seem to be rare cases of mild intestinal distress and diarrhea. These have only been noted with very high daily doses between 10 and 20 grams.

The NMCD states that vitamin B5 should be taken with water after eating meals for optimal absorption.

Topical vitamin B5 in the form of dexpanthenol has been associated with itching, burning, contact dermatitis, eczema, and skin irritation in some people.

Vitamin B5 Drug Interactions & Contraindications

If you have been diagnosed with any serious health condition or use any type of prescription medications, then you should discuss vitamin B5 supplementation with your doctor before beginning to use it for any purpose.

It is thought that taking tetracycline antibiotics may reduce the production of vitamin B5 from intestinal microflora. However it is not known if this is a significant source of the vitamin in humans, and supplementation after antibiotic use is not believed to be necessary.

Vitamin B5 may alter the effects and/or side effects of some drugs including cholinesterase inhibitors and blood thinners.

If you want to have your vitamin B status checked, Dr. Osborne says to ask your doctor for a lymphocyte proliferation assessment test. He says this is much more accurate than a common blood test.

Vitamin B5 is a nutrient that is essential to all forms of life. Talk to your doctor about how it might be beneficial to you.

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