Vitamin B5 (Pantothenic Acid)

What is Vitamin B5 (Pantothenic Acid)? A water-soluble B vitamin that is needed for synthesis of fats/cholesterol/hormones, nerve function and wound healing.

Function

Role of Vitamin B5

 
Energy Metabolism

Helps enzymes break down carbohydrates, fats and proteins

Hormone and Cholesterol Synthesis

Supports adrenal function and stress hormones

Brain and Nerve Function

Involved in neurotransmitter synthesis

Wound Healing

May aid tissue repair and skin barrier function

Supports Red Blood Cell Production

Helps in hemoglobin production

 
Too Little Vitamin B5 (very rare):
  • Fatigue, irritability
  • Numbness or burning in hands/feet
  • Headaches and sleep disturbances
  • Gastrointestinal issues – abdominal pain, nausea, vomiting, constipation
Groups at Risk of Deficiency:
  • Chronic alcohol users
  • Rare genetic conditions
  • Severe malnutrition
Too Much Vitamin B5 (rare – high dose supplements > 10g/day):
  • Diarrhea
  • Nausea
  • Heartburn
Just Right (adults):
  • 5 milligrams/day

 

Medication Interactions

(consult your doctor)

No known interactions

 

Food Sources

Animal
  • Chicken
  • Beef, pork
  • Eggs
  • Milk and Dairy 
Fortified
  • Cereals and breads
Plant Based
  • Mushrooms 
  • Sunflower seeds
  • Avocados
  • Whole grains (brown rice, oats)

Cooking tips:

  • Vitamin B5 is heat sensitive – use gentle cooking like steaming or sauteing to preserve more.
  • Processing such as canning, freezing and milling can reduce levels. Consuming fresh produce is best.