Vitamin B5 (Pantothenic Acid) Benefits: Why Your Body Needs It

Do you often feel exhausted, struggle with sleep issues, or feel like your mental performance could use a boost? The solution might be simpler than you think: pantothenic acid. But what exactly is it? Here, we’ll break down everything you need to know about vitamin B5—from its benefits to the best foods that provide it.

What is Pantothenic Acid?

Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin. This means that any excess is excreted in your urine, making it unlikely to overdose on it. Since our bodies can’t produce pantothenic acid, we need to get it from our food. It plays a vital role as a building block of coenzyme A, which is involved in many essential bodily functions.

Pantothenic Acid: Energy for Body and Mind

Vitamin B5 plays a key role in many processes throughout the body. One of its most important functions is turning the food we eat into energy. Pantothenic acid helps the body metabolise carbs, fats, proteins, and amino acids, turning them into fuel. But that’s not all – it also supports:

• Protein, carbohydrate, and fat metabolism
• Growth
• Strengthening the nervous system
• Mental performance
• Wound healing
• Hair pigmentation
• The maintenance of bones, teeth, hair, and nails
• Immune function
• The production of cholesterol, provitamin D, bile acids, and amino acids for cell membrane construction
• The formation of neurotransmitters, vitamin D, and steroid hormones (like oestrogen, testosterone, and cortisol)

Several studies are also looking into whether Pantothenic acid could help combat dementia caused by Alzheimer’s disease.

How Much Pantothenic Acid Do I Need?

The German Nutrition Society (DGE) and the European Food Safety Authority (EFSA) recommend the following daily intake of Vitamin B5:

• Infants (0-1 year): 2-3 mg
• Children (1-18 years): 4-5 mg
• Adults: 5 mg

Since excess Pantothenic acid is excreted through urine, overdosing is rare. In extreme cases, very high levels of Vitamin B5 may cause mild digestive issues like diarrhoea.

Foods High in Pantothenic Acid: The Best Sources of Vitamin B5

Pantothenic acid is found in a wide variety of foods—which makes sense, given that its name comes from the Greek word "pantos", meaning "everywhere". Here are some of the best sources:

• Pork and beef offal
• Yeast, especially brewer’s yeast
• Eggs
• Porcini, button and shiitake mushrooms
• Soybeans and lentils
• Walnuts and hazelnuts
• Unpolished rice
• Cashews
• Avocado
• Cauliflower and broccoli
• Cow’s milk
• Fish and seafood, especially salmon and herring
• Oats
• Spelt flour
• Soy sprouts

Other foods rich in pantothenic acid include whole grains, muscle meat, poultry, potatoes, tomatoes, and sunflower seeds.

When preparing foods high in pantothenic acid, remember that it’s water-soluble and sensitive to heat. So, cooking in water or at high temperatures can lead to significant nutrient loss. Whenever possible, eat these foods raw or cook them gently.

How Can I Recognise a Pantothenic Acid Deficiency?

In healthy people with a balanced diet, a pantothenic acid deficiency is rare. It typically only occurs in cases of highly unbalanced diets. Common symptoms of a deficiency include:

• Sleep disturbances
• Headaches
• Weakened immune system
• Persistent fatigue
• Stress intolerance
• Burning Feet Syndrome (tingling, numbness, or burning sensations in the feet)
• Muscle cramps
• Digestive issues
• Depression
• Poor wound healing

If you notice any of these symptoms, it’s a good idea to speak to your doctor. People with diabetes, high alcohol intake, or chronic illnesses should pay special attention to their vitamin B5 intake.