Vitamin B5

Ever the naysayer, Wikipedia states that “although pantothenic acid supplementation is under preliminary research for a variety of human diseases, there is insufficient evidence to date that it has any effect,” but there is an abundance of evidence – pantothenic acid is referenced in 3,347 articles on PubMed. Its effects are numerous, as it is the precursor to co-enzyme A, a biomolecule involved in over 70 enzymatic pathways. International Journal for Vitamin and Nutrition Research reveals that pantothenic acid (as calcium D-pantothenate) improves healing in flesh wounds. Vascular Health and Risk Management cites pantothenic acid (as pantethine)’s effectiveness in reducing cholesterol levels and other cardiovascular risk markers. Expert Review of Clinical Pharmacology describes the protective effects of pantothenic acid against valproic acid-induced hepatotoxicity linked to increased oxidative stress. Pantothenic Acid also plays a crucial role in the metabolism of fats and carbohydrates, is integral to protein synthesis/amino acid catabolism, protects against atherosclerosis, and ameliorates oxidative stress in radiation damage.

The popularity of pantothenic acid or vitamin B5 pales in comparison to that of the other B vitamins, probably because it’s easily obtained from a well-balanced diet, so a deficiency of it is quite rare.¹ Being a lesser-known vitamin does not take away from its worth, though. Pantothenic acid is still essential for your health, as it helps perform a number of functions that sustain life itself, including:²

As with other forms of vitamin B, pantothenic acid is not stored in the body because it’s water-soluble. The excess pantothenic acid that your body did not use will be flushed out through your urine, which means that you have to obtain it from your food every day.³ While a deficiency in vitamin B5 rarely occurs, it’s still entirely possible, especially if you have dietary restrictions that may keep you from eating foods rich in this nutrient. Some of the common signs of pantothenic acid deficiency include:⁴

The Best Dietary Sources of Pantothenic Acid

Pantothenic acid is sensitive to heat and humidity, so consuming processed foods that have been subjected to high-temperature manufacturing methods may not be enough to replenish your body’s level of this vitamin.

Fortunately, pantothenic acid can be obtained from a wide variety of fresh and organic foods. In fact, this vitamin is named after the Greek word “pantos,” which means “everywhere,” as it’s found in numerous animal- and plant-based products.⁵ Some of the foods that are rich in pantothenic acid include:^6,7,8

If you can’t obtain vitamin B5 from dietary sources, then you should consider taking dietary supplements to ensure that your body doesn’t run low in this vitamin as well as other nutrients.

Uses and Health Benefits of Pantothenic Acid

Pantothenic acid performs vital functions that may help keep your overall well-being in optimal condition. One of these functions is its ability to support the synthesis of hormones in the adrenal glands, which may help you cope with stressful situations — one reason why it’s also known as the “anti-stress” vitamin.⁹

Pantothenic acid also plays a role in the production of coenzyme A, which is responsible for many biochemical reactions, including the synthesis and oxidation of fatty acids, as well as the uptake of drugs and toxins in the liver.¹⁰ In addition to its uses, pantothenic acid may also provide the following health benefits:^11,12

In addition to the benefits mentioned above, pantothenic acid may also help maintain good eye health, proper liver function and a healthy nervous system.

Studies Focus on the Effects of Pantothenic Acid Deficiency

Considering the abundance of pantothenic acid in different food sources, it’s not surprising that researchers are probing into the clinical effects of vitamin B5 deficiency.

In one study, participants were given low pantothenic acid diets to induce vitamin B5 deficiency, while another study involved the administration of a pantothenic acid metabolic antagonist. The results of these studies show that low levels of pantothenic acid in the body may indeed cause adverse effects, including gastrointestinal complaints and neurobiological symptoms.

Another study published in the American Journal of Medicine shows that low levels of pantothenic acid are responsible for burning feet syndrome, which was common in Asia during World War II. Other forms of vitamin B were tested to treat this syndrome, but only vitamin B5 proved to be effective.¹³

These studies underscore the importance of pantothenic acid for supporting good health, so make sure that you increase your body’s levels of it through a well-balanced diet or a dietary supplement.

What’s the Adequate Dosage for Pantothenic Acid?

Unlike other vitamins, pantothenic acid does not have a Recommended Dietary Allowance (RDA). However, physicians do recommend a daily Adequate Intake (AI) for this vitamin, which is usually 5 milligrams (mg) for adults and 6 mg for pregnant and/or lactating women. You may also be prescribed a different dosage depending on your age, weight and health condition.¹⁴

Overdosing is not a major concern for pantothenic acid, as excess amounts of it are usually filtered by the body and flushed out through urination. This doesn’t mean that it’s OK to take it in high doses, though, since doing so may still put you at risk of side effects.¹⁵ To avoid overdosing, make sure that you consult your physician before taking pantothenic acid.

Take Note of the Side Effects and Possible Interactions of Pantothenic Acid

Pantothenic acid is generally safe, but when taken in very high doses, it may cause diarrhea, nausea, heartburn, fluid retention and joint pain.¹⁶ Plus, it may put you at risk of bleeding, so make sure that you do not exceed the daily AI without the supervision of a medical professional.

This vitamin may also interact with other medications, including blood-thinning drugs, antibiotics and medications for Alzheimer’s disease. In case you’re prescribed with any of the mentioned medicines, consult your doctor before you start supplementing with pantothenic acid.¹⁷

Don’t Forget to Balance the Other B Vitamins Too

Keep in mind that the B vitamins work hand in hand to support your overall well-being. Each of them plays a key role in your metabolism, energy production and other physiological processes. If you’re low in one these B vitamins, the efficiency of the others may also be compromised.

Unfortunately, taking pantothenic acid on its own for a long period of time may cause an imbalance of other valuable B vitamins. This is exactly why I encourage you to obtain the entire B complex of vitamins through your diet. If you’re planning to take a dietary supplement, it’s best to take a vitamin B complex instead of individual B vitamins.

Frequently Asked Questions (FAQs) About Pantothenic Acid