Vitamin B5 (Pantothenic Acid) - Healthline

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What Is Vitamin B5 (Pantothenic Acid) and What Does It Do?Medically reviewed by Amy Richter, RD, Nutrition — Written by Rebecca Morris — Updated on January 26, 2024
  • Daily intake
  • Food sources
  • Benefits
  • Cosmetic uses
  • Drawbacks
  • FAQ
  • Takeaway

Vitamin B5, also called pantothenic acid, is one of eight B vitamins. It supports blood cell production and the conversion of food you eat into energy. Deficiency may lead to fatigue, headaches, and numbness in the hands and feet.

All B vitamins help you convert the protein, carbohydrates, and fats you eat into energy. B vitamins are also needed for:

  • healthy skin, hair, and eyes
  • proper functioning of the nervous system and liver
  • healthy digestive tract
  • making red blood cells, which carry oxygen throughout the body
  • making sex and stress-related hormones in the adrenal glands

How much vitamin B5 should you get?

As with most nutrients, the adequate intake of vitamin B5 varies by age.These are the adequate intakes set by the Institute of Medicine in the United States.

Life stage groupRecommended intake of vitamin B5
Infants 6 months and younger1.7 mg
Infants 7 to 12 months1.8 mg
Children 1-3 years2 mg
Children 4-8 years3 mg
Children 9-13 years4 mg
Children and adults 14 years or older5 mg
People who are pregnant6 mg
People who are breastfeeding7 mg

Vitamin B5 deficiency is rare in the United States.

Generally, only people with severe malnutrition have a B5 deficiency. However, people with pantothenate kinase-associated neurodegeneration two mutation may also experience deficiency.

People with a B5 deficiency often experience other vitamin deficiencies at the same time, which can make it difficult to single out the symptoms of vitamin B5 deficiency. Symptoms may include:

  • numbness and burning in the hands and feet
  • headache
  • fatigue
  • irritability or restlessness
  • trouble sleeping
  • gastrointestinal issues and loss of appetite
  • muscle cramps and impaired muscle coordination
  • personality changes

Symptoms generally go away once you start getting enough vitamin B5.

Sources of vitamin B5

The best way to ensure you’re getting enough vitamin B5 is to eat a nutritious, balanced diet daily.

Vitamin B5 is an easy vitamin to incorporate into a good diet. It’s found in most vegetables, including:

  • broccoli
  • members of the cabbage family
  • white and sweet potatoes
  • whole grains

Other sources of B5 include:

  • mushrooms
  • nuts
  • beans
  • peas
  • lentils
  • meats
  • poultry
  • dairy products
  • eggs

Health uses of vitamin B5

Some research from 2014 suggests that taking pantethine, a form of pantothenic acid, may reduce blood lipid levels when taken in large amounts alongside a heart-healthy diet. However, more research is needed to better understand the benefits.

Other research from 2011 suggests that taking pantethine and following a heart-healthy diet may help lower total cholesterol, LDL cholesterol (or bad cholesterol), and apolipoprotein B. More research is needed to determine whether or not there is a benefit to cholesterol in taking pantethine without also adopting diet changes

Cosmetic uses of vitamin B5

Vitamin B5 in the form of panthenol and dexpanthenol are approved for use in cosmetics by the Food and Drug Administration (FDA).

Dexpanthenol, a chemical made from pantothenic acid, is often added to hair and skin products, as well as makeup, and may help moisturize the skin.

It can also be applied to the skin to relieve itchiness and promote healing from skin conditions, such as:

  • eczema
  • insect bites
  • poison ivy
  • diaper rash

Dexpanthenol may also help prevent and treat skin reactions from radiation therapy.

Dexpanthenol may help treat mild to moderate childhood atopic dermatitis as well as skin-related side effects of the acne medication isotretinoin. Some research suggests it may have a potential benefit in wound healing, though more research is needed.

Before using products containing vitamin B5 on the skin, or any new skin care product, it’s best to test on a small area, as some people may have reactions to them.

Precautions and potential interactions

Taking large doses of vitamin B5 supplements may cause gastrointestinal side effects, including diarrhea.

Vitamin B5 is not likely to interact with medications.

Frequently asked questions

What does pantothenic acid do for your body?

Pantothenic acid helps you make red blood cells and helps convert the food you eat, including protein, carbohydrates, and fats, into energy.

Who shouldn’t take pantothenic acid?

Most people do not need to supplement their diet with pantothenic acid, as it naturally occurs in many foods, including vegetables, eggs, grains, and meats. Taking too much pantothenic acid can cause diarrhea.

Is pantothenic acid good for weight loss?

Currently, there is not enough evidence in humans to suggest that pantothenic acid supplements benefit weight loss. However, eating a balanced, nutritious diet, which may also provide the recommended intake of pantothenic acid, may support weight loss.

What depletes vitamin B5?

Vitamin B5 is sensitive to heat, and boiling foods can reduce the amount of vitamin B5 by up to 67%.

The takeaway

Vitamin B5 is an important vitamin that helps your body make blood cells and convert food into energy. As long as you eat a balanced and healthy diet that incorporates a variety of foods, it’s unlikely you’ll experience vitamin B5 deficiency or require supplements.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
  • Evans M, et al. (2014). Pantethine, a derivative of vitamin B5, favorably alters total, LDL and non-HDL cholesterol in low to moderate cardiovascular risk subjects eligible for statin therapy: A triple-blinded placebo and diet-controlled investigation.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942300
  • Hrubša M, et al. (2022). Biological properties of vitamins of the b-complex, Part 1: Vitamins B1, B2, B3, and B5.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839250/
  • Pantothenic acid: Fact sheet for health professionals. (2021).https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
  • Proksch E, et al. (2017). Topical use of dexpanthenol: A 70th anniversary article. https://www.tandfonline.com/doi/full/10.1080/09546634.2017.1325310
  • Sanvictores T, et al. (2023). Vitamin B5 (pantothenic acid).https://www.ncbi.nlm.nih.gov/books/NBK563233/
  • Rumberger JA, et al. (2011). Pantethine, a derivative of vitamin B(5) used as a nutritional supplement, favorably alters low-density lipoprotein cholesterol metabolism in low- to moderate-cardiovascular risk North American subjects: a triple-blinded placebo and diet-controlled investigation. https://pubmed.ncbi.nlm.nih.gov/21925346/
  • Wei J, et al. (2019). Radiation-induced skin reactions: mechanism and treatment.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6306060/
  • Zhou H, et al. (2022). Pantothenate protects against obesity via brown adipose tissue activation.https://journals.physiology.org/doi/full/10.1152/ajpendo.00293.2021

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Medically reviewed by Amy Richter, RD, Nutrition — Written by Rebecca Morris — Updated on January 26, 2024

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