Vitamin B5 from the B vitamin family – a.k.a. pantothenic acid -, similar to the other B vitamin plays and important role, first of all in energy producing processes but it’s also necessary for producing and degrading proteins and fats. Coenzyme A that forms from it is vital for the functioning of myriads of enzymes. (1) 

In large doses vitamin B can first and foremost improve various skin conditions. Luckily, deficiency is pretty rare, because most food contains it. This is where its Greek name, meaning ’from everywhere’ might derive from. If you still don’get the sufficient amount the symptoms can be skin diseases, fatigability,depression, coordination disorders and muscle cramps. (2) Vitamin B5 is very safe, it doesn’t usually cause negative symptoms even if taken in a much larger dose than the daily requirements. 

How much vitamin B5 do we need? 

Necessary vitamin B intake has been determined at 5 mg per day for adults while for children only a fraction of that, in proportion to body weight. Recommended intake is encreased to 7 mg during pregnancy and breastfeeding. (3) A varied diet that mainly consists of natural foods usually contains enough vitamin B5, however, considering its safety and positive effects it can be worth supplementing a multiple amount. 

Dietary supplements, multivitamins and B-complex products often contain hundreds of mg of vitamin B5 which can increase the level of coenzyme A mentioned before, improving the energy producing processes and supposedly, skin quality. It should be taken with the other B vitamins because each plays a role in energy producing processes so if one is lacking the others can’t function properly. 

Sources of vitamin B5 

Vitamin B5 can be found in a lot of foods where it’s mainly present as coenzyme A. Almost any sort of animal food product counts as a good source, especially offal and eggs. Among foods of plant origin cereals, potato species, pulses and vegetables also contain vitamin B5. (4) Shiitake mushrooms, avocado and sunflower seeds are outstanding plant sources. 

Many cereals are enriched with vitamin B5, among others, but various dietary supplements are also popular which contain vitamin B5 mainly in calcium- pantothenate form. All vitamin B5 forms – like the other B vitamins – first degrade so they can be absorbed then they transform into active form again within the body. This is also true for vitamin B5 gained from natural food. (5) 

Fun fact: B5 has an artificial form called pantethine. In very large doses it functions as an anticholesterol, but it’s a less usable vitamin B5 source than calcium pantothenate. Pantethine has worse utilization values, besides, it’s much more expensive so it’s worth avoiding it as a dietary supplement. 

Vitamin B5’s effects on health 

Relatively few studies have observed vitamin B5’s effects but based on these vitamin B5 can become highly useful in the case of fatigue and skin problems. 

Regarding skin health there are several studies on vitamin B5, however, some observed it together with other active ingredients. During a randomized controlled trial a dietary supplement containing 2200 mg vitamin B5 and L-carnitin reduced acne symptoms by 68% within 12 weeks. (7) The supplement contained the other B vitamins, but only in their necessary daily dose, so most probably vitamin B5 was responsible for this spetacular improvement. 

Large dose vitamin B5 combined with vitamin C strengthens the skin and accelerates regeneration after injury. This was established as the post injury scar tissue was much more resistant and it contained magnesium in a more favourable proportion. (8) 

A vitamin B5 overdose can manifest as diarrhoea but most of the time it only happens above 10 g, which is 2000 times the average daily intake. (3) 

[The cover photo of the note shows avocado. 100 grams contain 1.4 mg of vitamin B5, which provides a third of the recommended daily intake.]