Vitamin B5 (also called pantothenic acid) is a water-soluble vitamin of the B complex. It contributes to normal energy-yielding metabolism, to the reduction of tiredness and fatigue, to mental performance and to the normal synthesis of steroid hormones, vitamin D and some neurotransmitters. It is present in practically all foods, which is why clinical deficiency is very rare. This page covers how it works, its food sources, the studied doses, the commercial forms (pantothenic acid, calcium pantothenate, dexpanthenol) and where it fits within the Pleniage portfolio.
What is vitamin B5?
Vitamin B5, also called pantothenic acid, is one of the eight vitamins that make up the B group. It is water-soluble —that is, soluble in water, which means the body does not store it in large amounts and needs to replenish it regularly through the diet—. The name "pantothenic" comes from the Greek pantos, meaning "everywhere", and reflects a key characteristic of this vitamin: it is present in practically all foods of plant and animal origin, which is why clinical deficiency in people with a normal diet is exceptional.
Its central function in the body is to act as a precursor of coenzyme A (abbreviated CoA), a molecule essential for the cells' energy metabolism. We explain this mechanism in detail below. Vitamin B5 also participates in the formation of acyl carrier protein (ACP), involved in fatty acid synthesis.
What is it for? Functions authorised at European level
At European level, EFSA (the European Food Safety Authority) has evaluated the physiological functions of vitamin B5 and has officially authorised four health claims for this vitamin. These claims may be used on the labelling and communication of food supplements that provide at least 15% of the nutrient reference value (NRV) per recommended dose.
Normal energy-yielding metabolism
Vitamin B5 contributes to normal energy-yielding metabolism (authorised EFSA claim, ID 56). This function reflects the central role of coenzyme A —of which B5 is a direct precursor— in the metabolic pathways that generate energy from the carbohydrates, fats and proteins we eat. Without an adequate supply of B5, the formation of coenzyme A is compromised and, with it, the efficiency of cellular energy metabolism.
Reduction of tiredness and fatigue
Vitamin B5 contributes to the reduction of tiredness and fatigue (authorised EFSA claim, ID 304). This is a function related to the previous one: adequate metabolic efficiency translates into better energy availability for the body's daily functions. This claim does not imply a direct stimulant effect, but rather a contribution to a functional energy metabolism.
Normal mental performance
Vitamin B5 contributes to normal mental performance (authorised EFSA claim, ID 57). The brain is one of the body's organs with the highest metabolic demand, and it depends on a continuous supply of energy for its cognitive functions. B5's participation in energy metabolism and in the synthesis of neurotransmitters justifies this claim at a functional level.
Synthesis of steroid hormones, vitamin D and neurotransmitters
Vitamin B5 contributes to the normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters (authorised EFSA claim, ID 59). Coenzyme A —whose precursor is B5— participates in the biochemical pathways for the synthesis of cholesterol (a precursor of steroid hormones and of vitamin D) and of some neurotransmitters such as acetylcholine.
How it works: cofactor of coenzyme A
The main function of vitamin B5 is to act as a precursor of coenzyme A (CoA), a molecule that cells manufacture from B5 itself through a series of enzymatic reactions. CoA is one of the most important cofactors —molecules that enzymes need in order to function properly— in human metabolism: it participates in hundreds of different biochemical reactions.
Metabolism of carbohydrates, fats and amino acids
Coenzyme A is essential for the body to extract energy from the three main macronutrients. In carbohydrate metabolism it forms part of the key step between glycolysis (the initial pathway for breaking down glucose) and the Krebs cycle (the central phase of cellular energy generation). In fat metabolism it participates in the beta-oxidation of fatty acids. In amino acid metabolism it is involved in the degradation and recycling of several of them.
Synthesis of fats, hormones and neurotransmitters
Beyond energy generation, coenzyme A is necessary to synthesise essential molecules: fatty acids, cholesterol (a precursor of steroid hormones and of vitamin D), heme (a component of haemoglobin) and neurotransmitters such as acetylcholine. Acyl carrier protein (ACP) —also dependent on B5— is the molecular "conveyor belt" on which fatty acids are built.
An important caveat: the amount of vitamin B5 that the body obtains through a normal diet already covers the usual formation of coenzyme A. For this reason, the available studies on supplementation with high-dose B5 in people with an adequate diet have not shown significant increases in muscle CoA content or in physical performance. We expand on this important nuance below (section Doses and commercial forms).
Food sources and daily requirements
The name pantothenic ("everywhere") reflects the reality of this vitamin: it is present in practically all foods of animal and plant origin. The sources with the highest concentration are:
- Animal organ meats (chicken or beef liver): especially high contents.
- Egg yolk: one of the densest sources of B5 among everyday foods.
- Mushrooms: the main plant source with a high concentration.
- Avocado: a fruit with a notable B5 profile.
- Whole grains (oats, whole wheat, brown rice): provide B5 along with other B-group vitamins.
- Legumes (lentils, chickpeas, beans): a common plant source.
- Chicken and fish: protein sources with good density.
- Yoghurt and dairy: moderate but regular contributions.
The nutrient reference value (NRV) in the European Union for vitamin B5 is 6 mg/day (EU Regulation 1169/2011 on food information). In the United States, the adequate intake (AI) recommended by the National Academies is 5 mg/day for adults. A varied diet easily covers these amounts.
Deficiency: why it is very rare
Clinical deficiency of vitamin B5 in people with a normal diet is exceptional. The wide distribution of B5 in foods makes an isolated deficiency practically impossible: practically any varied diet covers the usual requirements. The few cases described in the scientific literature correspond to experimental studies with highly restrictive diets and pharmacological antagonists of B5, or to extreme clinical contexts (severe long-standing malnutrition, serious intestinal malabsorption). The symptoms described in these cases include fatigue, abdominal pain, paraesthesia in the extremities and sleep disturbances.
In usual clinical practice, isolated B5 deficiency is so rare that there are not even routine laboratory tests to assess it. When a multiple deficiency of the B complex is suspected (for example, in chronic alcoholism or after bariatric surgery), nutritional management addresses the B complex as a whole, not B5 in isolation.
Doses and commercial forms
The European NRV of 6 mg/day is the reference amount for labelling and is usually covered by the diet. B-complex supplements typically provide between 5 and 100 mg of B5 per dose (several times the NRV, on the assumption that the excess is eliminated in urine as it is water-soluble). The most common commercial forms are:
| Form | Characteristics | Typical use |
|---|---|---|
| Pantothenic acid (free) | Natural form of the vitamin, white crystalline powder | Usual nutritional labelling; present in B complexes |
| Calcium pantothenate (calcium D-pantothenate) | Calcium salt of pantothenic acid, more stable in storage | Usual form in commercial supplements and food fortification |
| Dexpanthenol (provitamin B5) | Pantothenic alcohol, a form derived from B5 | Mostly topical use (dermatological cosmetics, skin and hair products) |
On high-dose B5 supplementation
An honest caveat is in order: the available clinical evidence on the effects of high-dose vitamin B5 supplementation (several grams a day) in people with an adequate diet is limited. A clinical trial published in Applied Physiology, Nutrition, and Metabolism (Whitfield et al., 2021) in 14 trained cyclists who received 6 grams of pantothenic acid a day for 16 weeks documented no significant changes in muscle coenzyme A content or improvements in cycling performance compared with the control group. This result is consistent with what would be expected physiologically: the formation of coenzyme A in the body is saturated when B5 intake covers the usual requirements, so additional intake does not translate into higher muscle concentrations.
The practical conclusion is that the role of B5 supplementation lies mainly in the context of complete B complexes that ensure a coordinated supply of all the vitamins in the group —which act synergistically in multiple metabolic pathways— and not as a very high-dose mono-supplement.
Safety and precautions
Vitamin B5 has a very favourable safety profile. Being water-soluble, the excess is eliminated in urine and toxicity is practically non-existent at usual dietary and supplementation doses. EFSA has not established a tolerable upper intake level (UL) for vitamin B5, considering it unnecessary.
Adverse effects
At very high doses (several grams a day over prolonged periods), mild gastrointestinal discomfort has occasionally been described: diarrhoea, abdominal pain, nausea. These effects are uncommon and reversible on reducing the dose.
Interactions
Vitamin B5 has no clinically relevant drug interactions at the usual supplementation doses. Biotin (vitamin B7) and vitamin B5 share an intestinal transporter, so very high doses of one may theoretically compete with the other; in clinical practice this is not a problem at usual doses.
Pregnancy and breastfeeding
Vitamin B5 at dietary doses and as part of a usual B complex is considered safe during pregnancy and breastfeeding. Intake recommendations are slightly higher at these stages (7 mg/day during breastfeeding according to the US National Academies).
How to choose a supplement
Vitamin B5 is rarely supplemented in isolation. It is usually found as part of:
- Complete B complexes (B1, B2, B3, B5, B6, B7, B9, B12): the most coherent option, since B-group vitamins act synergistically and many modern diets may have mild deficits of several at once.
- Multivitamins: they include the B complex together with other vitamins and minerals.
- Energy support formulas: they combine the B complex with other ingredients (magnesium, alpha-lipoic acid, vitamin C).
Key technical criteria: a stable form (calcium pantothenate is the most common), a declared dose consistent with the labelling and with the synergy of the B complex, the absence of unnecessary additives, and third-party purity certificates (USP/NSF) where available.
Vitamin B5 in the Pleniage portfolio
In the formulation of PLENIAGE® ENERGY PRO, vitamin B5 (pantothenic acid) forms part of the complete B complex (B1, B2, B3, B5, B6, B12) that is incorporated together with magnesium citrate, alpha-lipoic acid (175 mg), vitamin C, vitamin E and biotin. The formula is designed to provide the B-group vitamins in a coordinated way, in synergy with cofactors and antioxidants involved in cellular energy metabolism. Each ingredient is supported by individual scientific research and, in the case of the B-complex vitamins, by claims officially authorised at European level; the specific combination of this formula has not been the subject of its own clinical trial.
This page is part of the Energy and performance cluster. To delve into other related components, see the Alpha-lipoic acid page (a complementary mitochondrial cofactor in the formula).
Frequently asked questions about vitamin B5
Are vitamin B5 and pantothenic acid the same thing?
Yes, they are two names for the same molecule. "Pantothenic acid" is the official chemical name. "Vitamin B5" is the usual nutritional designation. The name "pantothenic" comes from the Greek pantos ("everywhere") and reflects that this vitamin is present in practically all foods. On the labelling of European food supplements both names may appear, as well as the usual commercial forms (calcium pantothenate, dexpanthenol).
What is vitamin B5 for?
At European level, EFSA has officially authorised four functions for vitamin B5: it contributes to normal energy-yielding metabolism (ID 56), to the reduction of tiredness and fatigue (ID 304), to normal mental performance (ID 57) and to the normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters (ID 59). These functions reflect the central role of coenzyme A —whose direct precursor is B5— in cellular energy metabolism and in multiple biological synthesis pathways.
Do I have a vitamin B5 deficiency?
It is very unlikely. Isolated clinical deficiency of vitamin B5 is exceptional because this vitamin is present in practically all foods. Any varied diet covers the usual requirements. Deficiency has been described mainly in experimental studies with highly restrictive diets or in extreme clinical contexts (severe malnutrition, serious malabsorption). In usual clinical practice it is not assessed with routine tests because of its rarity. If you have symptoms such as persistent fatigue, it is advisable to consult your doctor for a complete evaluation, rather than focusing the suspicion on vitamin B5 in isolation.
Does vitamin B5 give you energy?
Vitamin B5 contributes to normal energy-yielding metabolism (a claim officially authorised by EFSA). This means it is necessary for the body to extract energy from the nutrients we eat —it is not a direct stimulant—. The feeling of "having more energy" when taking a B complex in people with a mild deficit of several B vitamins can be explained by correcting that deficit. In people with adequate nutritional status, additional high-dose B5 supplementation does not produce a stimulant effect; for example, a trial in 14 trained cyclists who received 6 g/day for 16 weeks documented no significant changes in cycling performance (Whitfield et al., 2021).
How much vitamin B5 do I need per day?
The nutrient reference value (NRV) in the European Union for vitamin B5 is 6 mg/day. In the United States, the recommended adequate intake is 5 mg/day for adults. A varied diet easily covers these amounts. B-complex supplements typically provide between 5 and 100 mg per dose (several times the NRV), very safe amounts as it is a water-soluble vitamin that the body eliminates in urine when in excess.
Does vitamin B5 have side effects?
It has a very favourable safety profile. EFSA has not established a tolerable upper intake level (UL), considering it unnecessary. At very high doses (several grams a day over prolonged periods) mild gastrointestinal discomfort has occasionally been described: diarrhoea, abdominal pain, nausea. These effects are uncommon and reversible on reducing the dose. It has no clinically relevant drug interactions at the usual supplementation doses.
Is it better to take vitamin B5 alone or as part of the B complex?
It is preferable as part of a complete B complex or a multivitamin. The eight B-group vitamins act synergistically in multiple metabolic pathways: many modern diets may have mild deficits of several at once (especially B12 in vegetarian or vegan diets, B9 in people with a low intake of leafy green vegetables), and coordinated supplementation of the complex is more coherent than isolating a single vitamin. High-dose mono-supplementation with B5 has not shown documented benefits in people with an adequate diet.
Vitamin B5 (pantothenic acid) is a water-soluble vitamin of the B complex with four functions officially authorised at European level: it contributes to energy metabolism, to the reduction of tiredness and fatigue, to mental performance and to the synthesis of steroid hormones, vitamin D and neurotransmitters. Its central role is to act as a precursor of coenzyme A, a molecule essential in hundreds of metabolic reactions. It is present in practically all foods, which makes clinical deficiency exceptional. Its most coherent use in supplementation is as part of complete B complexes or multivitamins, where it provides the metabolic cofactor in synergy with the rest of the group's vitamins.
At PLENIAGE® we publish scientific content on evidence-based supplementation. You can explore the Energy and performance cluster for more related pages and articles.
References
The statements in this article are based on the available scientific literature and on the health claims officially authorised by EFSA (the European Food Safety Authority).
- EFSA Health Claims Register — vitamin B5 (pantothenic acid): authorised claims ID 56 (normal energy-yielding metabolism), ID 57 (normal mental performance), ID 59 (normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters), ID 304 (reduction of tiredness and fatigue). Official source: EU Register of Nutrition and Health Claims.
- EU Regulation 1169/2011 on food information to consumers — Annex XIII (nutrient reference values, NRV for vitamin B5: 6 mg/day).
- Ali MA, Hafez HA, Kamel MA, Ghamry HI, Shukry M, Farag MA. Dietary Vitamin B Complex: Orchestration in Human Nutrition throughout Life with Sex Differences. Nutrients. 2022;14(19):3940. PMID: 36235591.
- Whitfield J, Harris RC, Broad EM, Patterson AK, Ross MLR, Shaw G, Spriet LL, Burke LM. Chronic pantothenic acid supplementation does not affect muscle coenzyme A content or cycling performance. Appl Physiol Nutr Metab. 2021. PMID: 33075232.
- Ebner F, Heller A, Rippke F, Tausch I. Topical use of dexpanthenol in skin disorders. Am J Clin Dermatol. 2002;3(6):427-433. PMID: 12113650.
- Depeint F, Bruce WR, Shangari N, Mehta R, O'Brien PJ. Mitochondrial function and toxicity: role of the B vitamin family on mitochondrial energy metabolism. Chem Biol Interact. 2006;163(1-2):94-112. PMID: 16765926.
- Bourgin M, Kepp O, Kroemer G. Immunostimulatory effects of vitamin B5. Oncoimmunology. 2022. PMID: 35096488.