Pantothenic Acid (Vitamin B5): What You Need To Know And Why Matters For Your Health

Vitamin B5, or pantothenic acid, is essential to many vital bodily functions. This remarkable vitamin can boost overall health by supporting energy production for healthy skin and hair. In this article, we will analyze the science of Pantothenic acid, its benefits to health, food sources, etc. It’s time we unleash the full power of Vitamin B5.

What Editors Need To Know About Pantothenic Acid (Vitamin B5)

What Is Pantothenic Acid?

Pantothenic acid, or vitamin B5, is a water-soluble component of many foods (meaning it needs to be consumed more frequently because it isn’t stored in your body). It then acts as a precursor to coenzyme A, vital for human energy production. This vitamin converts carbohydrates, fats, and proteins in food into energy. It also plays a role in hormone production and nerve function.

Role of Pantothenic Acid in the Body

After eating pantothenic acid-rich foods, it is transported into the bloodstream and transformed into coenzyme A to metabolize food for energy. Pantothenic acid also plays a crucial role in many bodily functions, including hormone synthesis (such as cortisol, which helps with stress) and maintaining a healthy nervous system.

Pantothenic Acid (Vitamin B5) Health Benefits

Supports Energy Production

It is essential in the body’s energy production cycle. It converts food into energy by assisting the metabolism of fats, proteins, and carbohydrates. If you lack sufficient Vitamin B5, your body may experience difficulties producing adequate energy and feel fatigued.

Boosts Skin Health

Vitamin B5 has skin benefits. Research suggests it may help with acne management and wound healing in general. As such, it also hydrates and nourishes the skin while bringing some healthy color. Pantothenic acid can aid skin wellness through foods or skin care products.

Reduces Stress and Supports Mental Health

A component of vitamin B, pantothenic acid, helps manage stress. It plays a role in hormone production, including cortisol, which controls the stress response. Vitamin B5 supplementation in the right amounts is known to reduce anxiety levels, thus promoting a better state of mind.

Helps Maintain Healthy Hair and Nails

Pantothenic Acid promotes healthy hair and nails by stimulating keratin production. It also works great for strengthening hair, stopping hair loss, and may even regrow hair. The vitamin also helps prevent nails from becoming brittle and breaking.

Supports Cardiovascular Health

It is believed that pantothenic acid helps with heart health by lowering cholesterol and supporting blood flow. It plays an indirect but significant role in maintaining the proper function of the cardiovascular system.

Pantothenic Acid and Its Role in Metabolism

Pantothenic acid, also called vitamin B5, is an essential component of metabolism in the body. It is required to convert the food we eat—especially fats, carbs, and protein—into energy that powers all cellular functions. Here is how it works in a nutshell:

• Coenzyme A (CoA) synthesis: Pantothenic acid is integral in forming coenzyme A, one of the most essential coenzymes for body metabolism. CoA facilitates the degradation of sugar, fat, and protein into adenosine triphosphate (ATP), the energetic money of cells. CoA is critical in the metabolism of food into usable energy, and with sufficient levels, our bodies can metabolize food properly.
• Synthesis of Key Biomolecules: One role of pantothenic acid is its contribution to synthesizing several vital substances. CoA is essential in fatty acid, cholesterol, and steroid hormones, such as cortisol synthesis and metabolism. This is especially true for stabilizing blood sugar levels, stress response, and immune function.
• Lipid and neurotransmitter metabolism: Pantothenic acid helps break down and form fats required to create cell membranes and hormones. It also helps synthesize neurotransmitters such as acetylcholine, essential for brain function and signaling from the nervous system to various body parts, affecting focus, memory, and muscle coordination.
• Support for cellular health and repair: Pantothenic acid is also essential because it helps to make acyl carrier proteins that build and maintain cell membranes. Repair and maintenance processes that keep cells healthy help restore tissues, heal wounds, and repair muscles after exercise.

Because it plays a role in numerous metabolic pathways, pantothenic acid is essential for energy maintenance, hormone balance, and general cell health. Even mild deficiency can cause fatigue, irritability, and impaired metabolism, so getting enough pantothenic acid for good health is essential.

The Metabolic Conversion of Carbohydrates, Proteins, and Fats into Energy

It synergistically converts food to energy in a usable form. This allows for the digestion of carbohydrates, proteins, and fats, making it an essential part of our day if we want to maintain an adequate energy level. This vitamin helps in normal metabolic processes that are necessary to keep you active.

Increases Key Nutrient Absorption

Vitamin B5 also helps to absorb other essential nutrients, such as some B vitamins and minerals. Pantothenic acid promotes the absorption of nutrients, enabling you to ensure that your body is getting everything it can from food.

Pantothenic Acid Deficiency: Symptoms and Risks

Pantothenic Acid Deficiency

Since this nutrient is present in almost all foods and the human body can use some of it, deficiency is rare. It only occurs in severe malnutrition, in individuals consuming near-free diets of pantothenic acid, or in individuals receiving metabolic antagonists that inhibit its absorption.

A problem with identifying symptoms of pantothenic acid lack is that they can appear together with other nutrient deficiencies. Nevertheless, research based on the experiences of prisoners of war during World War II and studies with pantothenic acid-deficient diets suggests that deficiency may cause:

• Tingling and burning in hands and feet
• Headaches
• Fatigue and irritability
• Feeling antsy and having trouble sleeping
• Gastrointestinal problems such as anorexia

These have the significance of pantothenic acid deficiency in all parts of health, fitness, and well-being.

Why Does Pantothenic Acid Deficiency Occur?

But some factors increase a person’s risk of developing the condition (especially as a true pantothenic acid deficiency is rare, given that the nutrient can be found in such a wide variety of foods):

• Weak Diet: An unhealthy diet high in empty calories and low in a variety of whole food sources rich in nutrients can contribute to lower levels of pantothenic acid.
• Malabsorption Disorders: Diseases such as Crohn’s disease, celiac disease, or irritable bowel syndrome (IBS) can interfere with the body’s ability to absorb nutrients, including pantothenic acid.
• High Alcohol Consumption: Heavy consumption of alcohol impedes the absorption of vitamins in your body and could provide you with a deficiency.
• Severe malnutrition: Pantothenic acid deficiency is typically associated with extreme cases of malnutrition, particularly in famine—or poverty-stricken regions of the world, mainly when it occurs alongside other nutrient deficiencies.
• Specific medications: Some drugs that affect metabolism or nutrient absorption can also cause functional pantothenic acid deficiency.

Sometimes, these risk factors can prevent the body from adequately absorbing or utilizing pantothenic acid, so supplementation or dietary changes may be helpful.

Signs and symptoms of Pantothenic Acid Deficiency

A lack of pantothenic acid can produce symptoms from mild to severe.

• Fatigue:  A common early sign of low levels of pantothenic acid, as pantothenic acid is significant for energy production.
• Mood Changes and Irritability: Deficiency can be responsible for irritability, stress, and even a depressive state.
• Gastrointestinal Problems: Nausea, abdominal cramps, and loss of appetite can occur.
• Skin Problems: Flakiness and Higher Chances of Acne: Poor cell renewal can lead to dry and flaky skin and a higher risk of acne.
• Muscle contractions: Some people have muscle cramps or tingling as the nerve function is abnormal.
• Cognitive Problems: Deficiency can lead to brain fog, confusion, or difficulty focusing in severe cases.
• Sleep disturbances: insomnia or irregular sleep patterns associated with low Vitamin B5 levels.

These symptoms show why maintaining a sufficient amount of pantothenic acid in the body is essential for normal metabolic processes.

Population Groups at Risk of Inadequate Pantothenic Acid Intake

Deficiencies in pantothenic acid (Vitamin B5) are rare, but some populations are more susceptible than others. For example, one group comprised people with a specific genetic condition called pantothenate kinase-associated neurodegeneration (PKAN).

PKAN and PANK2 Mutation

The mutation resulting in PKAN is in the gene PANK2, which codes for the enzyme pantothenate kinase. The enzyme is important because it converts pantothenic acid to coenzyme A (CoA), an element involved in energy production and various metabolic processes.

PANK2 Mutation Effects

PANK2 mutations impair the ability to produce CoA, which may present as symptoms including dystonia (muscle contractions), spasticity, and pigmentary retinopathy. It is characterized by iron buildup in the brain, leading to progressive disability and neurological manifestations of this condition.

Pantothenic Acid Supplementation 

Although the conventional treatment is supportive and symptomatic, anecdotal reports show that pantothenic acid can ease symptoms in atypical PKAN. Yet, much more research is required to back up these positive aspects.

These findings also illustrate that gene mutations’ condition-boarding impact on nutrient processes means that customized approaches to treatment may be critical PKAN.

Suggested Uses of Pantothenic Acid (Vitamin B5)

Pantothenic acid is an essential nutrient with a recommended average intake based on age, gender, and particular life stages such as pregnancy and lactation. Dietary Reference Intakes (DRIs), developed by the Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine as a set of reference values to plan and assess nutrient intakes for healthy people, were established based on the scientific evidence available.

Key Terminology for DRIs

Recommended Dietary Allowance (RDA): The average daily intake level sufficient to meet the nutrient requirements of nearly all (97—98%) healthy individuals in a particular life stage and gender group.

• Adequate Intake (AI): If there is insufficient data to create an RDA, the AI is established to achieve a level of intake that would likely be adequate based on genuine observations.
• Estimated Average Requirement (EAR): The average requirement per day, which is enough to meet the needs of 50% of the population.
• Tolerable Upper Intake Level (UL): The highest intake level is unlikely to cause adverse effects.

Insufficient data existed to derive an estimated average requirement (EAR) for pantothenic acid, so the FNB determined adequate intake (AI) values by comparing them to usual intakes in healthy populations.

These helpful suggestions will ensure you receive a sufficient dose of Vitamin B5 to stay healthy throughout all stages of life!

What is the Recommended Daily Intake of Vitamin B5?

Recommended vitamin B5 intake varies by age and life stage. Just to simplify all that, here are the recommendations for daily intake:

• Infants (0-6 months): 1.7 mg
• Infants (7-12 months): 1.8 mg
• Children (1-3 years): 2 mg
• Children (4-8 years): 3 mg
• Children (9-13 years): 4 mg
• Adolescents and adults (14 years of age and older): 5 mg
• Pregnant women: 6 mg
• Breastfeeding women: 7 mg

These amounts are sufficient to safeguard your health needs for Vitamin B5.

Should You Take Pantothenic Acid Supplements?

Although the best source of pantothenic acid is food, supplements come in handy when it comes to fulfilling too low intake through dietary sources. Those with deficiency symptoms should speak to a healthcare provider to see whether they need supplementation.

Pantothenic Acid in Different Forms

Pantothenic acid (Vitamin B5) comes in a few different types, all of them containing their benefits and uses:

Calcium Pantothenate

The most prevalent form of pantothenic acid in dietary supplements. Being a water-soluble nutrient, it can be rapidly absorbed and used to elevate general levels of Vitamin B5.

Pantetheine

Pantetheine is a more active form of pantothenic acid used in supplements. It is thought to be helpful with heart health and cholesterol levels. It may have a unique role in promoting the metabolism of lipids.

Coenzyme A (CoA)

The active form of pantothenic acid, CoA, is a critical metabolite in many processes, such as fatty acid metabolism and energy production. However, CoA cannot be supplemented as it is made in the body from pantothenic acid.

Dexpanthenol (D-Panthenol)

Dex panthenol is a derivative of pantothenic acid; it is used in topical skincare products to hydrate and heal the skin. Typically, it is used in creams and ointments to calm down and protect irritated skin.

Different types of pantothenic acid play unique roles, from internal metabolic functions to skin health—a multifunctional nutrient!

Vitamin B5 from Natural vs. Synthetic Sources

Pantothenic acid can be both natural and synthetic. The body better absorbs the natural types, but higher doses of the vitamin can be provided in cases of less availability with synthetic supplements.

Supplements: Forms and Dosages

Pantothenic acid is sold as a supplement in capsules, tablets, and topical creams. Dosage varies by form, but the typical recommended dosage is 5-10 mg/day in general health.

Pantothenic Acid Effects on Skin and Acne

The Relationship Between Vitamin B5 And Acne Treatment

Evidence indicates that pantothenic acid could control acne breakouts by normalizing sebum secretion and improving skin healing, and recent research verified the effectiveness of oral supplementation. More and more skincare products, used to treat acne as an example of Vitamin B5, were developed recently for better skin health.

Pantothenic Acid for Topical Use

Additionally, it is found in creams and ointments as topical vitamin B5, which is used for skin hydration and to promote healing. This will be especially useful for those needing quick recovery from acne scars or any other type of open wound.

The Impact of Pantothenic Acid on Hair Growth

Pantothenic acid and Hair Health

For centuries, pantothenic acid has been associated with hair growth. It strengthens the hair vase, enhances hair quality, and helps prevent hair thinning. It also helps keep the scalp healthy so that hair grows better.

B5 Deficiency and Hair Loss

Vitamin B5 helps prevent hair thinning and hair loss. Obtaining sufficient amounts of this vitamin, which helps in healthy hair growth, is essential to avoiding these problems.

Does Pantothenic Acid (Vitamin B5) Promote Weight Loss?

Potential Benefits of Vitamin B5 for Weight Loss

Pantothenic acid helps break down fats and carbohydrates in the body, which may help with weight loss. Vitamin B5 promotes fat burning, making you more active in your bodily metabolism and losing weight.

Research regarding Vitamin B5 and Weight Loss

Although more research is needed, some studies show that Vitamin B5 can be included in the diet for weight loss with other healthy foods and exercise.

Side Effects and Risks of Taking Pantothenic Acid

Is It Possible to Take Too Much Vitamin B5?

Pantothenic acid is safe even at higher doses because it is water-soluble, and any excess is excreted in urine. However, large doses may cause mild side effects, including stomach upset or diarrhea.

Side Effects of Pantothenic Acid

Pantothenic acid is generally safe. However, some may experience mild GI upset or skin irritation with a topical product.

Pantothenic acid in special populations

Usage of Pantothenic Acid During Pregnancy and Breastfeeding

Vitamin B5 is essential in pregnancy and breastfeeding because it contributes to fetal growth and helps maintain good health in the mother. Expecting moms need to be sure if they’re consuming enough food sources of vitamin B5 or taking it as a supplement.

Pantothenic acid and athletes/active individuals

Athletes or highly active individuals will find Vitamin B5 particularly useful in producing energy, recovery, and shoeing, a protein metabolism process. It aids in the digestion of food into usable energy and can help alleviate muscle fatigue following high-intensity exercise.

Vitamin B5 for Elderly

However, nutrient requirements also shift as we age. Thus, it is necessary for normal aging among adults; pantothenic acid is required to maintain high energy levels, mental clarity, and general health among older people.

Conclusion

Vitamin B5 (pantothenic acid) is an essential nutrient that helps sustain energy levels and maintain healthy skin and hair; it lessens stress and enormously facilitates overall well-being. It can be easily included in your diet, as it already exists in many foods such as avocados, eggs, and whole grains. Although actual deficiencies are unusual, getting adequate amounts of Vitamin B5 can help you feel more energetic, have healthier skin, and even have the potential for improved mental clarity (shape). If you think you’re not getting enough or feel deficiency symptoms, it’s a good idea to talk to a health professional who may recommend its supplementation. Nutrition: You can reap its multiple benefits only if you include pantothenic acid-rich foods to enjoy improved health.

FAQ’s

What foods are high in Pantothenic Acid (Vitamin B5)?

 In avocados, eggs, chicken, beef, sweet potatoes, whole grains, and legumes.

Can Pantothenic Acid help with acne?

Yes, it controls oil secretion in the skin and speeds up the process of healing acne scars.

What is the most pantothenic acid I can take per day?

They are suggesting 5 mg for adults per day (yum) and sometimes more when people are pregnant or breastfeeding.

Can I get enough Pantothenic Acid from supplements?

If you have a deficiency, you can get it from supplements, but best through food.

What are the side effects of too much Pantothenic Acid?

Large doses can cause mild stomach upset or diarrhea, but excess is usually removed by urination.

Start benefiting from Vitamin B5 today! Be sure to add foods rich in pantothenic acid to your daily intake, or consult your doctor if you need more confidence with the diet. Your body will appreciate it!

References

Tarr, J. B., Tamura, T., Stokstad, E. L. Vitamin B6 and pantothenate levels in a typical free-living American diet. Oct 1981;34(10):processing:1328-37.[PubMed abstract]

RE, Hodges; MA, Ohlson; WB, Bean. Human deficiency of pantothenic acid. Journal of clinical investigation. 1958;37:1642–57. [PubMed abstract]

Agricultural Research Service, U.S. Department of Agriculture. FoodData Central, 2019.

U.S. Food and Drug Administration: The United States Food and Drug Administration. Food Labeling: Revision of the Nutrition and Supplement Facts Labels. 2016.

National Institute of Health. Dietary Supplement Label Database. 2017.

Kelly GS. Pantothenic acid. Volume 16:263-274, Altern Med Rev 2011;[PubMed abstract]