Vitamin B5 (Pantothenic Acid): Energy for the Body and a Buffer Against Stress

Feeling more balanced, full of energy, and clearing your head—along with healthy, radiant skin and hair. If that’s what you’re looking for, it’s worth taking a closer look at the role of B vitamins—especially vitamin B5, which supports both energy and cellular metabolism. Pantothenic acid often lives in the shadow of more prominent B vitamins, but it is essential for our health.

In this article, you’ll learn what tasks pantothenic acid performs in the body, how to recognize a deficiency—and what role vitamin B5 plays in cosmetics, stress physiology, and medicine.

What Is Vitamin B5 and What Are Its Functions?¹ ² ³

The name comes from the Greek word pantothen, meaning “everywhere”—a reference to its widespread presence in many foods.

Vitamin B5, also known as pantothenic acid, belongs to the B-vitamin family and is responsible for numerous vital processes in the human body. It is converted into coenzyme A (CoA), one of the most central hubs of cellular metabolism.

Main Tasks and Medical Applications of Vitamin B5

Pantothenic acid plays a central role in:

·       Energy production from fats, carbohydrates, and proteins

·       Hormone synthesis (e.g. cortisol, sex hormones)

·       Synthesis of cholesterol, vitamin D, and hemoglobin

·       Regeneration of skin and mucous membranes (e.g. in acne)

·       Acetylation of numerous enzymes (meaning that a small chemical group, the so-called acetyl group (CH₃CO), is attached to another molecule—which is important for epigenetics, protein function, detoxification, and metabolism)

·       Stress resistance and adrenal gland function (coenzyme A is involved in cortisol production)

Causes and Effects of Vitamin B5 Deficiency ^{(cf. ¹ ² ³)}

The causes of pantothenic acid deficiency can vary and may include:

·       Alcoholism

·       Chronic stress

·       Pregnancy and breastfeeding

·       Skin diseases

·       Chronic intestinal disorders

·       Long-term medication use

·       High-performance athletics

The symptoms of pantothenic acid deficiency can be just as varied, such as:

·       Headaches

·       Fatigue

·       Irritability

·       Numbness or burning in hands and feet

·       Muscle cramps

Accordingly, vitamin B5 is used successfully to relieve these symptoms.

Sources to Meet Pantothenic Acid Requirements⁴ ⁵

The Deutsche Gesellschaft für Ernährung (DGE), meaning German Nutrition Society  recommends a daily intake of approximately 4 mg/day for children, 6 mg/day for adults, and 7 mg/day for pregnant and breastfeeding women.

As you know, pantothenic acid occurs in many foods in varying concentrations. However, it is not very heat-stable and can be partially lost. Decomposition begins at around 100–120 °C, especially with prolonged heating in the presence of water. Significant vitamin losses occur at temperatures starting from 150 °C, such as during baking, frying, or deep-frying.

Here are some foods high in vitamin B5:

•         Cooked beef liver:                   approx. 9.8 mg/100 g

•         Roasted sunflower seeds:         approx. 6.9 mg/100 g

•         Cooked shiitake mushrooms:    approx. 3.6 mg/100 g

•         Skinless chicken breast, fried:   approx. 1.5 mg/100 g

•         Fresh tuna, cooked:                 approx. 1.4 mg/100 g

•         Hard-boiled egg:                     approx. 1.4 mg/100 g

•         Roasted peanuts:                     approx. 1.4 mg/100 g

•         White mushrooms, sautéed:      approx. 1.1 mg/100 g

•         Raw avocado:                         approx. 1.0 mg/100 g

•         Cooked broccoli:                    approx. 1.0 mg/100 g

•         Grilled ground beef:                approx. 0.7 mg/100 g

•         Cheddar cheese:                     approx. 0.5 mg/100 g

Notes on Taking Vitamin B5 Supplements⁶ ⁷

Pantothenic acid is water-soluble and should be taken with meals.

At higher dosages (>1 g), mild gastrointestinal irritation may occur in rare cases.

In supplements, the active form dexpanthenol is also common—especially for skin and mucous membranes, including in conditions like atopic dermatitis.

FAQ – Frequently Asked Questions About Vitamin B5

1. In what forms is vitamin B5 available?

In supplements, it is most commonly available in the following chemical forms:

o   Calcium pantothenate: The most stable and widely used form, well tolerated and long-lasting

o   Pantethine: An active form that is more rapidly available in the body

o   Pantothenic acid: Less commonly used in its pure form due to its lower stability

Depending on the intended use, there are also various dosage forms:

o   Tablets and capsules: For internal use, e.g. as dietary supplements

o   Powder: For individual dosing, to be mixed with drinks

o   Oral ampoules: Liquid preparations for quicker absorption

o   Shampoos and hair care products: To strengthen hair and scalp

o   Creams and ointments: For topical application in cases of skin irritation or wound healing (commonly in the form of the precursor dexpanthenol)

2. What exactly is the difference between pantothenic acid and dexpanthenol?

Dexpanthenol is an alcohol-soluble precursor that is quickly converted into pantothenic acid in the body, which is why it is often used in skincare products.

3. Does vitamin B5 help against acne?

Yes, recent studies show promising results—especially in high dosages. However, usage should always be coordinated with a healthcare professional.

4. Can vitamin B5 be overdosed?

Überdosierungen sind sehr selten. Da das Vitamin wasserlöslich ist, werden überschüssige Mengen mit dem Urin ausgeschieden.

5. Can vitamin B5 interact with medications?

With a normal diet or typical supplementation (up to approx. 50 mg/day), there is no risk. Interactions are only conceivable at gram-level dosages—around 200 times the recommended daily amount. At such high levels, interactions with antibiotics or chemotherapeutic agents may occur. But again, overdoses are very rare.

Conclusion: Vitamin B5 – Metabolic Driver and Skin Supporter

Vitamin B5 is more than just a “supporting B vitamin.” It is the fuel for coenzyme A, which is needed in every cell of the body. Whether it’s energy production, hormone synthesis, skin regeneration, or stress regulation – pantothenic acid is involved in many vital processes. Hence, targeted supplementation may be worthwhile.

For more information, feel free to read our other blog articles—also on B vitamins—and visit our online shop. There you will also find the volumes of our Codex Humanus and the series Medizinskandale, where B vitamins are also discussed.

Sources:

·       ¹      https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid#toc-disease-treatment

·       ²      https://health.clevelandclinic.org/vitamin-b5-pantothenic-acid

·       ^{3 5 6}      https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/#h12

·       ⁴      https://www.dge.de/wissenschaft/referenzwerte/pantothensaeure/

·       ⁷ Yoon Sun Cho et al. (2022): “Use of Dexpanthenol for Atopic Dermatitis—Benefits and Recommendations Based on Current Evidence”, J. Clin. Med.