Vitamin B5

vitamin

What is it

Vitamin B5 (pantothenic acid) is a water-soluble B-vitamin that serves as a precursor to coenzyme A (CoA) and acyl carrier protein. CoA is essential for synthesizing and metabolizing fatty acids, cholesterol, steroid hormones, and the neurotransmitter acetylcholine.

How it works

After absorption in the small intestine, pantothenic acid is taken up by cells and combined with ATP, cysteine, and other building blocks to form coenzyme A. CoA participates in over 100 metabolic reactions, including the citric acid (Krebs) cycle, beta-oxidation of fatty acids, and synthesis of phospholipids, sphingolipids, hormones, and heme. As part of acyl carrier protein, pantothenic acid is also central to fatty acid synthesis. Because CoA is required to convert food into usable energy and to build essential structural and signaling molecules, even modest deficits theoretically affect a wide range of processes. True deficiency is exceedingly rare because the vitamin is widely distributed in foods.

Evidence for 5 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Pantothenic acid deficiency

Grade A

Strong evidence

Supplementation reverses the burning feet syndrome, fatigue, and neurological symptoms seen in experimental or severe malnutrition-related deficiency. Naturally occurring deficiency is essentially unheard of in the general population.

Acne vulgaris

Grade C

Moderate evidence

Small studies of high-dose pantothenic acid (2-10 g/day) report reduced acne lesions and improved skin appearance, possibly via effects on sebum composition. Evidence is limited to a few trials and the doses required are large.

Wound healing (topical and oral)

Grade C

Moderate evidence

Topical dexpanthenol (the alcohol form) is widely used to support skin barrier repair and minor wound healing, with reasonable evidence for moisturization and barrier function. Oral effects on wound healing are less well-established.

Cholesterol (pantethine form)

Grade C

Moderate evidence

Pantethine, a B5 derivative, has modest evidence for lowering total and LDL cholesterol at 600-900 mg/day. Effects are smaller than statins but the safety profile is favorable.

Rheumatoid arthritis symptoms

Grade D

Mixed evidence

Some older small studies suggested benefit for joint stiffness with calcium pantothenate, but findings have not been consistently replicated in modern controlled trials.

3 commercial forms

Calcium pantothenate

Standard supplement form, well absorbed.

The most common form in multivitamins and B-complexes. Inexpensive and effective.

Pantethine

Disulfide form of pantothenic acid; appears to have additional lipid effects.

More expensive than calcium pantothenate. Used specifically for lipid management at 600-900 mg/day.

Dexpanthenol (panthenol)

Alcohol form; converts to pantothenic acid in tissues.

Most commonly used topically in skincare for moisturization and barrier repair.

Dosage

There is no RDA; an Adequate Intake (AI) of 5 mg/day is set for adults, 6 mg for pregnant women, and 7 mg for lactating women. Typical B-complex supplements provide 10-100 mg. Higher doses (250 mg-1.5 g/day) have been used in studies of acne and lipid panels. There is no established UL; the vitamin is generally considered very safe.

When and how to take it

Pantothenic acid is water-soluble and can be taken at any time. Taking it with food may improve tolerance at higher doses. It is commonly included in B-complex formulas taken with breakfast to support daytime energy metabolism. Splitting larger doses may improve utilization, but there is no strong evidence this matters at common supplement amounts.

Food sources

Food	Amount	%DV
Beef liver (3 oz, cooked)	8.3 mg	—
Shiitake mushrooms (1/2 cup, cooked)	2.6 mg	—
Chicken breast (3 oz, cooked)	1.3 mg	—
Avocado (1 medium)	2.0 mg	—
Eggs (1 large)	0.7 mg	—
Sunflower seeds (1 oz)	2.0 mg	—
Yogurt (1 cup)	1.3 mg	—
Sweet potato (1 medium, baked)	1.0 mg	—

Safety

Pantothenic acid has an excellent safety profile. Very high doses (above 10 g/day) may cause mild diarrhea or gastrointestinal upset. No serious toxicity has been documented from supplementation. The lack of a UL reflects the wide safety margin.

Who should be cautious

Generally safe for all populations. Pregnant and lactating women have slightly higher needs but rarely require supplementation given dietary availability. People on dialysis may have reduced levels. No specific contraindications.

Interactions

Pantothenic acid has minimal known drug interactions. Royal jelly, which contains pantothenic acid, may potentiate the effect when both are taken. Some research suggests it may modestly potentiate cholinergic effects from acetylcholinesterase inhibitors. Pantothenic acid is generally considered safe alongside most medications.

Frequently asked questions

Do I need a B5 supplement?⌄

Probably not. Pantothenic acid is so widely distributed in foods that deficiency is essentially unheard of in people with normal diets. Most people get adequate amounts without supplementing.

Does B5 help with acne?⌄

Small studies suggest high-dose pantothenic acid (2-10 g/day) may reduce acne lesions, but the evidence base is limited and the doses required are very high. Standard acne treatments have stronger evidence.

What's the difference between pantothenic acid and pantethine?⌄

Pantethine is a downstream form of B5 with specific evidence for lowering cholesterol at 600-900 mg/day. Pantothenic acid (usually as calcium pantothenate) is the standard form for general B-vitamin support.

Is panthenol the same as B5?⌄

Panthenol (dexpanthenol) is the alcohol form of pantothenic acid. It converts to B5 in the body and is widely used in skincare to support moisturization and barrier function.

Is high-dose B5 safe?⌄

Pantothenic acid has an excellent safety profile with no established upper limit. Doses above 10 g/day may cause mild diarrhea, but serious toxicity has not been reported.

References

NIH Office of Dietary Supplements - Pantothenic Acid Fact Sheet — NIH ODS link
Pantothenic acid - Wikidata — Wikidata link

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Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition.