Vitamin B5 (Pantothenic Acid): What It Does and Why It Matters

Vitamin B5, also known as pantothenic acid, is one of the less talked-about B vitamins — yet it plays a central role in how your body produces energy, manages stress, and builds hormones.

Unlike trendier nutrients, B5 works quietly in the background, supporting some of the most fundamental processes that keep metabolism running smoothly.

What does vitamin B5 do in the body?

1. Energy production

Pantothenic acid is a key building block of coenzyme A (CoA). CoA is essential for turning fats, carbohydrates and amino acids into usable energy inside your cells. Without enough B5, energy production becomes less efficient — which can show up as fatigue or low stamina.

2. Hormone, cholesterol and vitamin D production

Vitamin B5 is involved in the body’s own production of:

• Steroid hormones (including cortisol)

• Sex hormones

• Cholesterol

• Vitamin D

This links B5 not only to energy and metabolism, but also to stress response and hormonal balance.

3. Protein, fat and neurotransmitter synthesis

Pantothenic acid supports the synthesis of amino acids and proteins, and plays a role in producing acetylcholine, a neurotransmitter involved in memory, focus and muscle function.It’s also needed for fatty acid synthesis and for maintaining healthy cell membranes.

When might vitamin B5 needs be higher?

Research and clinical observations suggest increased demand during certain situations:

• Periods of stress, when cortisol production is higher

• Wound healing, where cell repair is accelerated

• Inflammatory conditions, such as arthritis or arthrosis (evidence here is limited but suggestive)

• Skin conditions, particularly acne, where high-dose supplementation has been studied under medical supervision

It’s worth noting that these higher doses are therapeutic and not something to self-prescribe casually.

Signs of low vitamin B5

Severe deficiency is rare, but suboptimal levels may contribute to symptoms such as:

• Fatigue and low energy

• Headaches

• Sleep disturbances

• Low mood

• Muscle pain or weakness

• Numbness or burning sensations in the lower legs

• Reduced immune resilience

• Digestive discomfort

These symptoms are non-specific, which is why nutrient status is best considered as part of a broader nutritional picture rather than in isolation.

How much vitamin B5 do we need?

The typical daily requirement for adults is 5–6 mg per day (slightly higher during pregnancy and breastfeeding).

Vitamin B5 is water-soluble and widely distributed in foods, which is why true deficiency is uncommon.

Can vitamin B5 be overdosed?

Current evidence suggests that even high oral doses of pantothenic acid are not toxic. Doses of up to 10 g daily have been used short-term in acne studies without reported adverse effects.

That said, more is not automatically better — and high-dose supplementation should always be considered in context and, ideally, with professional guidance.

Food sources of vitamin B5

Pantothenic acid is found in many everyday foods. Approximate amounts per 100 g include:

• Veal liver – 7.5 mg

• Peanuts – 2.6 mg

• Brown rice – 1.7 mg

• Watermelon – 1.6 mg

• Broccoli – 1.3 mg

• Chicken egg (medium) – 0.9 mg

A varied, whole-food diet usually provides adequate intake.

The bigger picture

Vitamin B5 doesn’t work alone. Its effects on energy, hormones, skin and appetite are closely linked to gut health, overall nutrient status and metabolic function.

That’s why addressing symptoms like fatigue, cravings or hormonal imbalance is rarely about a single nutrient — it’s about understanding how the system works together.

If you’re curious about how nutrients like B5 influence the body and need help making sense of symptoms, energy and long-term health, this is a focus of my clinical work and talks. Get in touch.