Vitamin B5 (Pantothenic Acid): Benefits, Sources, and Daily Needs.

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin essential for energy metabolism, hormone production, and overall health. As part of the B-vitamin family, it plays a critical role in converting the food you eat into usable energy.

What Vitamin B5 Does for Your Body

• Energy Production: Vitamin B5 is vital for breaking down carbohydrates, fats, and proteins into energy. It helps produce coenzyme A (CoA), which is essential for hundreds of metabolic reactions in the body. Without enough pantothenic acid, your body may not efficiently generate energy, leading to fatigue.

• Hormone Synthesis: Pantothenic acid supports the production of important hormones, including cortisol (which helps manage stress) and sex hormones (which are involved in reproductive health).

• Skin and Hair Health: Vitamin B5 helps maintain healthy skin by keeping it hydrated and supporting cell repair. It also contributes to strong and shiny hair.

• Works with Other Nutrients: It works with other B vitamins like B1 (thiamine) and B2 (riboflavin) to support energy metabolism and coenzyme production.

How Vitamin B5 Is Absorbed

Pantothenic acid is absorbed in the small intestine. Since it's water-soluble, any excess is excreted in urine, making consistent daily intake necessary. Factors like alcohol consumption, certain medications, and poor gut health can reduce how well your body absorbs Vitamin B5.

Top Food Sources of Vitamin B5

Here are some foods rich in Vitamin B5, with approximate amounts per 100g:

• Chicken Liver: 7–8 mg (a very high source)

• Avocado: 1–2 mg

• Salmon: 2–3 mg

• Whole Eggs: 0.5–1.0 mg

• Mushrooms: 0.5–1.0 mg

• Milk: 0.5–1.0 mg

• Brown Rice: 0.5–1.0 mg

• Cheese: 0.3–0.5 mg

• Oats: 0.3–0.5 mg

• Spinach: 0.2–0.3 mg

• Kale: 0.1–0.2 mg

Daily Vitamin B5 Requirements

• Infants (0–6 months): 1.7 mg per day

• Children (1–3 years): 2 mg per day

• Adolescents and Adults (14+ years): 5 mg per day

• Pregnant Women: 6 mg per day

• Breastfeeding Women: 7 mg per day

Athletes, older adults, and individuals with certain absorption disorders may have higher needs.

Signs You’re Getting Enough Vitamin B5

• Consistent energy levels without fatigue

• Healthy skin and a clear complexion

• Strong immune function

Signs of Vitamin B5 Deficiency

• Fatigue and irritability

• Sleep disturbances

• Numbness or tingling in hands and feet

• Severe deficiency is rare but can lead to adrenal insufficiency.

Supplements: When and How to Use Them

Vitamin B5 supplements are available as capsules, tablets, liquid drops, or in multivitamins. They can be effective for addressing deficiencies, especially in at-risk groups. It is generally recommended to take pantothenic acid with a meal, either in the morning or evening, for better absorption.

Can You Overconsume Vitamin B5?

Excess pantothenic acid is typically excreted in urine, so toxicity is rare. However, very high doses from supplements might cause mild side effects like digestive discomfort.