Vitamin B5 (Pantothenic Acid)

Effects and Benefits

Core Identification

Common Names:
- Vitamin B5
- Pantothenic Acid
- Pantothenate
- Calcium Pantothenate (supplement form)
- Pantethine (active form)
- Dexpanthenol (topical form)
- The "Anti-Stress Vitamin"

Latin Name: N/A (not applicable for vitamins)

Category: Vitamin

Uses

Traditional Uses

• General tonic for fatigue and weakness - Used in nutritional therapy since the mid-20th century
• Adrenal support during periods of stress - Traditional use in naturopathic medicine
• Hair and skin health - Added to cosmetics and hair products for decades

Modern Uses

• Adrenal Support & Stress Response - Critical for production of adrenal hormones including cortisol | Research quality: Strong
• Key findings: Vitamin B5 plays a central role in the production of adrenal gland hormones during times of stress and is the most important B vitamin for stress relief

• Source citations: Brewer, Encyclopedia of Vitamins; Gladstar, Herbal Recipes for Vibrant Health

• Energy Production & Chronic Fatigue - Essential for Coenzyme A formation, which drives cellular energy metabolism | Research quality: Strong

• Key findings: Doses up to 1g daily may be taken to treat chronic fatigue; B5 helps overcome fatigue and indigestion

• Source citations: Brewer, Encyclopedia of Vitamins; Curtis, Neal's Yard Remedies

• Wound Healing & Skin Repair - Stimulates cell growth in healing tissues | Research quality: Moderate

• Key findings: B5 increases the number and speed of cells moving into wounds, increases cell division rate, improves protein synthesis, and encourages stronger scar tissue formation; helps rejuvenate aging skin

• Source citations: Brewer, Encyclopedia of Vitamins

• Hair Health - May reduce hair loss and improve hair structure | Research quality: Preliminary

• Key findings: Has been shown to reduce hair loss and thicken hair structure in some women; added to shampoos for hair color and lustre, though evidence for these claims is limited

• Source citations: Brewer, Encyclopedia of Vitamins

• Acne Support - Some research suggests link between B5 deficiency and acne | Research quality: Preliminary

• Key findings: Some researchers believe there is a link between acne and lack of pantothenic acid; high-dose B5 has been studied for acne treatment

• Source citations: Brewer, Encyclopedia of Vitamins

• Hepatitis A Support - May improve liver function in viral hepatitis | Research quality: Moderate

• Key findings: When given to 156 patients with hepatitis A, calcium pantothenate and pantethine improved liver function tests, increased blood antibody levels, and enhanced white blood cell activity; pantethine produced the most pronounced effect
• Source citations: Brewer, Encyclopedia of Vitamins

Active Compounds

Primary Active Ingredients:
- Pantothenic Acid - The vitamin itself; converted to Coenzyme A in the body
- Coenzyme A (CoA) - The active metabolite; essential cofactor for over 100 enzymatic reactions involving fatty acid synthesis, energy metabolism, and hormone production
- Pantethine - The active, pre-converted form; more readily utilized by the body; particularly effective for cholesterol management and liver support

Dosage Information

Standard Dosage:
- Form: Capsule, tablet, or as part of B-Complex
- Amount: 5-10 mg per day (adequate intake)
- Frequency: Once daily with food

Therapeutic Dosage:
- Form: Capsule or tablet (calcium pantothenate or pantethine)
- Amount: 100-500 mg per day for general support; up to 1,000 mg (1g) for chronic fatigue
- Purpose: Adrenal support, energy enhancement, stress management
- Duration: Can be taken ongoing; water-soluble and excreted when in excess

Maximum Safe Dosage:
- Daily maximum: No established upper limit
- Warning threshold: Very high doses (10+ grams) may cause diarrhea; otherwise extremely safe

Bioavailability Notes:
- Approximately 50% of dietary pantothenic acid is absorbed
- Pantethine form is more bioavailable than pantothenic acid
- Best absorbed when taken with food and other B vitamins
- Older adults may require higher intakes to maintain blood levels

How to Take It

Timing:
- Best taken with meals to enhance absorption
- Morning or afternoon preferred (supports energy production)
- Should be taken as part of a B-complex or with other B vitamins for optimal effect

Synergies - What It Works Well With

Complementary Supplements:
1. B-Complex Vitamins - B vitamins work synergistically; taking one for extended periods can deplete others | Essential for balanced B vitamin status
2. Choline - B5 is required as a cofactor for acetylcholine synthesis from choline | Enhanced neurotransmitter production and cognitive function
3. Vitamin C - Both support adrenal function and stress response | Synergistic adrenal support
4. Coenzyme Q10 - Both essential for cellular energy production | Enhanced mitochondrial function
5. L-Carnitine - Both involved in fatty acid metabolism and energy production | Improved fat burning and energy

Avoidance - What NOT to Combine With

Supplement Interactions:
- None significant; B5 has no known negative interactions with other supplements

Drug Interactions:
1. No significant drug interactions - Vitamin B5 is extremely safe and has no well-documented drug interactions

Food Interactions:
- None known; B5 is enhanced by taking with food

Safety Information

Contraindications:
- None established for standard or therapeutic doses
- Those with hemophilia should use caution (theoretical concern with pantethine and blood clotting)

Side Effects:
- Rare at normal doses
- High doses (10+ grams): Diarrhea, gastrointestinal upset
- Very rare: Contact dermatitis with topical dexpanthenol in sensitive individuals

Long-Term Use:
- Safe for long-term use
- No accumulation risk as it is water-soluble
- No cycling necessary
- Should ideally be taken with other B vitamins to maintain balance

Special Precautions:
- Pregnancy: Safe at RDA levels; no concerns at standard supplemental doses
- Breastfeeding: Safe; secreted into breast milk
- Children: Safe at appropriate doses
- Surgery: No need to discontinue before surgery

Deficiency Symptoms

Symptoms that may indicate B5 deficiency include:
- Fatigue and weakness
- Headache
- Difficulty coping with stress
- Poor muscle coordination
- Muscle cramps
- Numbness and tingling sensations (paresthesia)
- Loss of appetite
- Nausea and indigestion
- Abdominal cramps
- Painful, burning feet ("burning foot syndrome")
- Increased susceptibility to infection
- Poor wound healing
- Difficulty sleeping
- Depression and irritability

Note: True B5 deficiency is rare due to its widespread presence in foods

Primary Uses At-a-Glance

Primary: Adrenal support, stress management, energy production, chronic fatigue support

Secondary: Wound healing, skin health, hair loss support, acne (high-dose), smoking cessation support

Sources

Food Sources:
- Royal jelly (richest natural source)
- Organ meats (liver, kidney)
- Egg yolk
- Whole grains
- Legumes
- Avocado
- Mushrooms
- Broccoli
- Sweet potato
- Nutritional yeast
- Bee pollen
- Spirulina

Local Library:
- Brewer, Sarah - TDT Encyclopedia of Vitamins
- Gladstar, Rosemary - Herbal Recipes for Vibrant Health
- Gladstar, Rosemary - Herbs for Long-Lasting Health
- Moline, Peg - The Doctors Book of Natural Health Remedies
- Curtis, Susan - Neal's Yard Remedies
- Bartram, Thomas - Bartram's Encyclopedia of Herbal Medicine

General Knowledge:
- Standard nutritional biochemistry references
- Clinical nutrition and supplement research