Pantothenic Acid – Vitamin B5 (2024)

Pantothenic Acid – Vitamin B5 (1)

Vitamin B5, or pantothenic acid, is naturally present in foods, added to foods, and available as a supplement. It is used to make coenzyme A (CoA), a chemical compound that helps enzymes to build and break down fatty acids as well as perform other metabolic functions, and acyl carrier protein, which is also involved in building fats. [1] Pantothenic acid is found in a wide variety of foods. Bacteria in the gut can also produce some pantothenic acid but not enough to meet dietary needs.

Recommended Amounts

RDA: The Recommended Dietary Allowance (RDA) for men and women ages 19+ years is 5 mg daily. For pregnancy and lactation, the amount increases to 6 mg and 7 mg daily, respectively.

UL: A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. A UL has not been established for pantothenic acid, because a toxic level has not been observed from high intakes. [2]

Vitamin B5 and Health

Because pantothenic acid helps to break down fats, it has been studied for a potential role in reducing cholesterol levels in people who have dyslipidemia. This is a condition in which there is an abnormally high concentration of fat or lipids in the blood (e.g., LDL “bad” cholesterol, triglycerides), and low levels of HDL “good” cholesterol. Low levels of CoA may prevent the breakdown and clearance of fats in the blood. [3] It has also been proposed that pantothenic acid may have an antioxidant effect that reduces low-grade inflammation, which is present in the early stages of heart disease. [4] However, research in this area is still limited, and it is unclear if pantothenic acid supplements can lower blood fats independently of (or enhance the cholesterol-lowering effects of) eating a heart-healthy diet.

  • A double-blinded randomized trial following 216 men and women with moderate dyslipidemia were given supplements of 400 mg CoA or 600 mg pantethine daily for 8 weeks (pantethine is another form of pantothenic acid that has been studied to control dyslipidemia). [3] The participants were also counseled on a cholesterol-lowering diet. After 8 weeks, the CoA group had a 33% reduction in triglycerides compared with baseline levels. Total cholesterol also decreased, and HDL cholesterol increased from baseline. The pantethine group showed smaller reductions in total cholesterol and triglycerides. No negative side effects from the supplements were observed.

Food Sources

Pantothenic acid is found in almost all plant and animal foods to some degree, because the vitamin is found in all living cells. The best sources are beef, chicken, organ meats, fortified cereals, and some vegetables. [2]

  • Fortified cereals
  • Organ meats (liver, kidney)
  • Beef
  • Chicken breast
  • Mushrooms
  • Avocados
  • Nuts, seeds
  • Dairy milk
  • Yogurt
  • Potatoes
  • Eggs
  • Brown rice
  • Oats
  • Broccoli

Signs of Deficiency and Toxicity

Deficiency

Because pantothenic acid is found in a wide variety of foods, a deficiency is rare except in people who have other nutrient deficiencies, as seen with severe malnutrition. Other rare cases are seen in persons with genetic mutations in which pantothenic acid cannot be metabolized.

Symptoms of deficiency may include:

  • Headache
  • Fatigue
  • Irritability, restlessness
  • Disturbed sleep
  • Nausea, vomiting, stomach cramps
  • Numbness or burning sensation in hands or feet
  • Muscle cramps

Toxicity

A toxic level of pantothenic acid has not been observed from food sources. With very large daily doses of 10 grams a day, stomach upset or mild diarrhea has been reported. [2] However, this is rare and a Tolerable Upper Intake Level for pantothenic acid has not been established.

Did You Know?

Pantothenic acid is sold as a supplement purported to help dozens of conditions, from allergies and dandruff to leg cramps and arthritis. Unfortunately there is little evidence to support these claims.

Related

B Vitamins
Vitamins and Minerals

References
  1. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.
  2. U.S. Department of Health and Human Services. Pantothenic Acid Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/. Accessed 2/3/20.
  3. Chen YQ, Zhao SP, Zhao YH. Efficacy and tolerability of coenzyme A vs pantethine for the treatment of patients with hyperlipidemia: A randomized, double-blind, multicenter study. Journal of clinical lipidology. 2015 Sep 1;9(5):692-7.
  4. Jung S, Kim MK, Choi BY. The long-term relationship between dietary pantothenic acid (vitamin B5) intake and C-reactive protein concentration in adults aged 40 years and older. Nutrition, Metabolism and Cardiovascular Diseases. 2017 Sep 1;27(9):806-16.

Last reviewed March 2023

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Pantothenic Acid – Vitamin B5 (2024)

FAQs

What is vitamin B5 pantothenic acid good for? ›

In addition to playing a role in the breakdown of fats and carbohydrates for energy, vitamin B5 is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands, small glands that sit atop the kidneys.

What happens if you don't get enough B5 pantothenic acid? ›

Vitamin B5 deficiency is rare, but may include symptoms such as fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections.

Is it okay to take vitamin B5 everyday? ›

Doctors consider vitamin B5 safe at doses equal to the daily intake, and at moderately higher doses. Very high doses may cause diarrhea and may increase the risk of bleeding. Pregnant and breastfeeding women should not exceed the daily adequate intake unless directed by their doctor.

Who should not take B5? ›

This medication contains pantothenic acid. Do not take Vitamin B5 if you are allergic to pantothenic acid or any ingredients contained in this drug. Keep out of reach of children. In case of overdose, get medical help or contact a Poison Control Center immediately.

When should I take vitamin B5 morning or night? ›

Because they're water-soluble, you can take them with or without food and at any time of the day. That said, it's often recommended to take B vitamins in the morning due to their important role in nutrient metabolism and energy production.

Does vitamin B5 help your hair grow? ›

Pantothenic acid, also known as vitamin B5, is essential for having healthy hair. To encourage healthy hair growth and stop hair loss, it aids in nourishing and strengthening hair follicles. Natural sources of this vitamin include fresh meat, vegetables, and whole, unprocessed grains.

Does B5 help with weight loss? ›

The B vitamins are vital for metabolism and energy. If you want to lose weight, then you need to make sure you are getting enough of all of the B vitamins, including B5. The bonus is that some foods that are rich in B5 are also great foods for weight loss and health.

What foods are high in B5? ›

Whole grains are a good source of vitamin B5 but milling can remove up to 75 percent of the B5 content. Dairy products: Egg yolk, milk, yogurt, and milk products. Legumes: Lentils, split peas, and soybeans. Vegetables: Mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, kale, and tomatoes.

How long does vitamin B5 take to work? ›

As a water-soluble nutrient, ingested vitamin B5 takes effect almost immediately, so you may start to experience benefits straight away. However, it may take several weeks for full benefits to become noticeable.

What depletes vitamin B5? ›

Chronic stress has been suggested to deplete the body's stores of vitamin B5. The elderly may be more susceptible to vitamin B5 deficiency due to changes in dietary habits, decreased absorption efficiency, and other age-related factors. Rare genetic disorders that affect the metabolism can result in a deficiency.

Does vitamin B5 affect sleep? ›

Common symptoms of vitamin B5 deficiency include fatigue, irritability and insomnia.

Is 500mg of pantothenic acid too much? ›

There's no upper limit set for vitamin B5. That means there's not enough evidence to consider high amounts of vitamin B5 to be a major health risk. But some studies have reported that having more than 10 mg per day of pantothenic acid supplements may be associated with stomach issues, like mild diarrhea.

What are the symptoms of a pantothenic acid deficiency? ›

Severe deficiency can cause numbness and burning of the hands and feet, headache, extreme tiredness, irritability, restlessness, sleeping problems, stomach pain, heartburn, diarrhea, nausea, vomiting, and loss of appetite.

What are the side effects of pantothenic acid? ›

Common Adverse Effects
  • Muscle pain.
  • Joint pain.
  • Diabetes mellitus, new-onset.
  • Sore throat.
  • Headache.
  • Weakness/lack of energy.
  • Dizziness.
  • Creatine phosphokinase (CPK) elevation.
Feb 29, 2024

What medical conditions are treated by pantothenic acid? ›

Claims that pantothenic acid is effective for treatment of nerve damage, breathing problems, itching and other skin problems, and poisoning with some other drugs; for getting rid of or preventing gray hair; for preventing arthritis, allergies, and birth defects; or for improving mental ability have not been proven.

What does B5 do in the brain? ›

Through the creation of acetyl-CoA, B5 has been found to impact on neurotransmitters through the production and upkeep of myelin sheath.

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