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- Understanding Vitamin B5Similar to other B vitamins, pantothenic acid plays a crucial role in converting carbohydrates, fats, and proteins into energy. It also aids in fat metabolism, red blood cell production, and the synthesis of adrenal hormones, making it essential for overall health.
- Health Benefits of Vitamin B5Vitamin B5 may assist in managing rheumatoid arthritis and reducing cholesterol and triglyceride levels. Often included in 'anti-stress' supplements, it supports the adrenal gland in producing stress-related hormones.
- Deficiency of Vitamin B5Deficiency in vitamin B5 is exceedingly rare and is unlikely in individuals with a balanced diet. Symptoms have only been observed in controlled experimental settings.
This content is for informational purposes only and is not intended as medical advice. The Editors of Consumer Guide (R), Publications International, Ltd., the author, and the publisher do not assume responsibility for any outcomes resulting from treatments, procedures, exercises, dietary changes, actions, or medication applications based on this information. This content does not substitute professional medical advice. Always consult your physician or healthcare provider before starting any treatment.
What is Vitamin B5?
When vitamin B5 was discovered in the 1930s, researchers weren't investigating a specific human ailment. Instead, they were searching for a compound essential for yeast growth. During their studies, they observed that animals deprived of this nutrient experienced stunted growth, anemia, nerve tissue degeneration, reduced antibody production, ulcers, and birth defects in offspring.
Research established that pantothenic acid is a dietary necessity for maintaining the well-being of both animals and humans.Given that numerous animal species require vitamin B5 in their diet, scientists hypothesized that humans likely need it as well. In the 1950s, experiments were conducted to study the effects of a pantothenic acid-deficient diet on humans. After three to four weeks on a highly refined diet lacking only this vitamin, participants reported fatigue and a general sense of malaise. One individual experienced painful cramps. Some volunteers were given a diet not only deficient in pantothenic acid but also containing a substance that blocked its function. These individuals developed symptoms more rapidly, including insomnia, depression, digestive issues, leg cramps, and a burning sensation in their extremities. Both groups exhibited reduced antibody production. Symptoms resolved upon reintroduction of pantothenic acid, confirming its essential role in human health. Functions of Vitamin B5 Pantothenic acid is a component of coenzyme A, which aids in energy production from carbohydrates, fats, and proteins. It also supports fat metabolism, red blood cell production, and adrenal hormone synthesis. Foods That Contain Vitamin B5 This vitamin is present in all foods to some degree. Rich sources include eggs, salmon, liver, kidney, peanuts, wheat bran, and yeast. Fresh vegetables are superior to canned ones, as the canning process diminishes pantothenic acid content. Refer to this chart to identify foods rich in pantothenic acid.| Food | Quantity | Pantothenic Acid (mg) |
| Beef liver, raw | 3 ounces | 3.9 |
| Beef kidney, raw | 3 ounces | 1.44 |
| Liverwurst | 1 ounce | 0.82 |
| Ham, cured | 3 ounces | 0.66 |
| Eggs, fresh, raw | 1 whole | 0.63 |
| Pork chops, meat only, cooked | 3 ounces | 0.48 |
| Salmon, canned | 3 ounces | 0.47 |
| Ground beef | 3 ounces | 0.3 |
| Round steak | 3 ounces | 0.3 |
| Almonds, dried, shelled | 31/2 ounces | 0.24 |
Benefits of Vitamin B5
Vitamin B5 is frequently included in 'anti-stress' formulations alongside other B vitamins. It plays a vital role in supporting the adrenal gland, which is responsible for producing stress hormones. Pantothenic acid ensures the gland remains healthy by replenishing its hormone supply.
People suffering from rheumatoid arthritis frequently have a deficiency in pantothenic acid.Individuals with rheumatoid arthritis often have lower levels of pantothenic acid, suggesting its potential role in managing the condition. In one study, daily supplementation of 2 grams reduced arthritis pain for many participants.Pantethine, a derivative of vitamin B5, has shown promise in reducing blood cholesterol and triglyceride levels. At a dose of 300 mg taken three times daily, it increased HDL (good cholesterol) while lowering LDL (bad cholesterol). It enhances fat utilization and inhibits cholesterol production, benefiting individuals with diabetes and high cholesterol.There was once speculation that vitamin B5 could prevent gray hair, based on observations in vitamin-deficient lab rats. However, this theory does not apply to humans.A deficiency in vitamin B5 is rare for those with a balanced diet. Symptoms like leg cramps and insomnia have only been observed in controlled experiments. Learn more about vitamin B5 deficiency on the next page.Vitamin B5 is just one of many essential nutrients for maintaining health. Explore these links to learn about other vital vitamins. - A deficiency in vitamin B1, or thiamin, leads to beriberi. Discover more in How Vitamin B1 Works.
- In How Vitamin B2 Works, learn how riboflavin collaborates with other B vitamins to metabolize carbohydrates, fats, and proteins.
- Vitamin B3, or niacin, functions as a coenzyme, aiding in energy production from food. Find out more in How Vitamin B3 Works.
- In How Vitamin E Works, explore the benefits of this powerful antioxidant.
- Vitamin K is crucial for proper blood clotting. Learn more in How Vitamin K Works.
- For an overview of essential vitamins, recommended intakes, and dietary sources, visit our Vitamins page.
- For the best deals on B vitamin supplements, click here.
Vitamin B5 Deficiency
The Recommended Dietary Allowance (RDA) for vitamin B5 is 5 mg for both men and women, with a safe intake range of 4 to 7 mg daily. Most Americans consume between 10 and 20 mg. While gut bacteria produce some pantothenic acid, its contribution to the body's needs remains unclear. Deficiency is unlikely with a varied diet, and symptoms like insomnia, leg cramps, or burning feet have only been observed in experimental settings, often exacerbated by medications that interfere with the vitamin.
A deficiency in pantothenic acid can lead to symptoms such as insomnia, leg cramps, and a burning sensation in the feet.Vitamin B5 SupplementsFor adrenal gland support, a dosage of around 250 mg twice daily is effective. Arthritis sufferers may find relief with 2,000 mg (2 g) per day. High doses of pantothenic acid or pantethine are generally safe, though extremely large amounts (10 to 20 g daily) might cause diarrhea in some individuals. Fortunately, vitamin B5 deficiency is rare, and maintaining a balanced diet is sufficient to prevent it.
