Vitamin B5 (Pantothenic Acid): Everything You Need To Know

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Vitamin B5, one of the eight B vitamins commonly known as pantothenic acid, is naturally contained in foods, added to foods, and sold as a dietary supplement. The Recommended Dietary Allowance (RDA) for adults 19 and older is 5 mg per day. For pregnant women and nursing mothers, the daily dosage increases to 6 mg and 7 mg, respectively. Read more about the vitamin that is required for healthy hair, skin and eyes.

Nutrition Source

Because pantothenic acid is found in all living cells, it can be found in practically all plant and animal diets. Vitamin B5 can be obtained through vitamin B5-rich foods or supplements. Because it may be found in small amounts in almost all foods, vegans and non-vegetarians alike have plenty of options. Consuming vitamin B5-containing foods ensures that you get the vitamin naturally.

Pro Tip: Vitamin B5 is a simple vitamin to include in a healthy diet. It can be found in most plants as well as animal fat.


Vitamin B5 is one of the most essential vitamins for human survival and here are some of the key benefits of the Vitamin:

  • For healthy skin and hair
  • It helps in good functioning of the nervous system
  • For liver health
  • It helps the body to transport the red blood cells across the body
  • It aids in body production of sex and stress-related hormones in the adrenal glands

Pro Tip: All B vitamins facilitate the conversion of protein, carbs, and lipids into energy.

Health Benefits

It nourishes and fortifies hair follicles to promote healthy hair development and prevent hair loss. Adrenaline glands require vitamin b5 to create cortisol, a stress hormone, and to operate properly. Because B5 vitamins are so efficient at soothing the neurological system, they are also so effective at combating chronic stress.

Pro Tip: These B vitamins, commonly known as B complex vitamins, assist the body in metabolising fats and proteins.

Food Sources

Whole grains are a rich source of vitamin B5, as are vegetables such as avocado, broccoli, lentils, split peas, and soybeans. Mushrooms, sweet potatoes, corn, cauliflower, kale, and tomatoes are examples of vegetables. The majority of pathogenic acid is vitamin b5, which is mostly present in plants and animals, particularly in meat, vegetables, cereals, grains, legumes, and milk.

Cereals, organ meats, beef, chicken breast, mushrooms, avocado nuts, seeds, and dairy milk are examples of fortified foods. One large, hard-boiled egg contains 0.7 g of pathogenic acid, which corresponds to a daily intake of 14 g. Similarly, one gram of beef contains 0.6 mg of pathogenic acid, which corresponds to a daily intake of 12 g. Fruits containing Vit B5 are dates, plantains, guavas, bananas, oranges, etc.

Pro Tip: Consuming a daily balanced meal is the best method to ensure adequate Vitamin B5 consumption.

Signs Of Deficiency

Due to the abundant availability of pantothenic acid in a range of foods, pantothenic acid insufficiency is uncommon, especially in those with concomitant nutrient deficits, as shown in severe malnutrition. In extremely rare instances, pantothenic acid cannot be digested in individuals with genetic abnormalities. Some of the signs of deficiency include:

  • Fatigue
  • Headache
  • Sleep issues
  • Vomiting and nausea
  • Muscle cramps
  • Cramps in the stomach


Vitamin B5 is an essential vitamin that aids in the production of red blood cells and the conversion of food into energy. As long as you have a balanced and healthy diet that includes a range of foods, it is unlikely that you will suffer from vitamin B5 deficiency or require supplements.

Pro Tip: A vitamin B5 deficiency is unlikely to create medical issues on its own, but patients with a B5 deficiency may also have other vitamin deficiencies.

In Your Diet

Vitamin B5 is simple to integrate into a healthy diet and is found in both plant and animal products. It is present in the majority of vegetables, such as broccoli, cabbage, sweet potatoes, mushroom, avocado, corn, kale, and tomatoes. The meat options include chicken, duck, turkey, and animal organs like liver and kidney are good sources of vitamins. Lentils, peas, and soybeans, and dairy products are rich in vitamin B5.

Pro Tip: To guarantee enough nutrition, fresh meals should be consumed rather than refined ones. Vitamin B5, like all water-soluble vitamins, is lost when food is boiled.

Side Effects

When vitamin B5 is used as an additional supplement then care should be taken on the dosage. Either one can consume a B complex vitamin tablet that covers all the nutrients of the B vitamin else consult your doctor to recommend the appropriate dosage according to your needs. When one goes overboard with the consumption, then they may experience the following signs:

  • Nausea
  • Muscle cramps
  • Joint pain
  • Weakness/ sluggishness
  • Onset of diabetes
  • Abdominal cramps
  • Constipation
  • Urinary tract infection
  • Rash and hives on the skin
  • Not feeling hungry or the feeling of fullness

Pro Tip: When consumed as a dietary supplement the recommended dosage of vitamin B5 is 5-10 mg daily.

Frequently Asked Questions:

Q. What Is Vitamin B5 Good For?

A. Vitamin B5 is essential for the production of red blood cells, as well as sex and stress-related hormones generated by the adrenal glands, which are tiny glands located atop the kidneys.

Q. Is It Good To Have Vitamin B5 Everyday?

A. According to one study, consuming pantethine daily for up to 16 weeks will reduce LDL-C or “bad” cholesterol. According to the study, it can also reduce the risk of coronary heart disease.

Q. What Foods Have High Vitamin B5?

A. Vitamin B5 or pantothenic acid is abundant in plants and animals, such as meat, vegetables, cereal grains, legumes, eggs, and milk.

Q. What Is The Best Time To Take Vitamin B5?

A. Due to their essential function in nutrition digestion and energy production, B vitamins are generally advised to be taken in the morning. Additionally, it may be advantageous for certain individuals to take B vitamins on an empty stomach. Taking vitamin B5 as a supplement can lead to an imbalance in other B vitamins. Therefore, it is advisable to take a vitamin B complex. This should be taken with water after a meal.

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