Pantothenic acid benefits: is vitamin B5 important?

Pantothenic acid, also known as vitamin B5, is one of the essential nutrients that we need to survive. In general, it’s less about fighting and protection, and more about keeping things ticking along.

Below, we explain what pantothenic acid is, its benefits, and its recommended dosage.

What is pantothenic acid?

Pantothenic acid is vitamin B5, and therefore part of the vitamin B complex.

If you decide to take a supplement, it’s likely a good idea to find one that includes the entire B complex. Taking a complete set of B vitamins together, in the morning, ensures the maximum benefit.

You can read more about each of these vitamins here:

• Vitamin B1 (thiamin)

• Vitamin B2 (riboflavin)

• Vitamin B3 (niacin)

• Vitamin B6 (pyridoxine)

• Vitamin B7 (biotin)

• Vitamin B9 (folic acid)

• Vitamin B12 (cobalamin)

So, what is vitamin B5? To get scientific for a moment, it’s part of the coenzyme A molecule. This molecule is involved in the synthesis of fatty acids and converts food into cholesterol.

What does pantothenic acid do to your body?

It contributes to the structure and function of brain cells through its involvement in making cholesterol, amino acids, phospholipids, and fatty acids. It also contributes to the synthesis and metabolism of steroid hormones, and vitamin D.

On top of this, it has an essential role in the creation of the neurotransmitters that nerve cells need to transmit signals. But what does that mean for you?

Pantothenic acid benefits

Among the benefits of pantothenic acid, it:

• Contributes to normal brain performance.

• Supports the structure and function of brain cells.

• Aids energy release.

• Helps the metabolism of cortisol.

• Is essential for enzyme function.

• Contributes to blood cell production. 

Here’s a handful of relevant scientific studies on vitamin B5 benefits:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

• https://www.ncbi.nlm.nih.gov/books/NBK114310/

• https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

• https://www.hsph.harvard.edu/nutritionsource/pantothenic-acid-vitamin-b5/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4065280/

• https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/

As you can see, it's one of the most essential vitamins that we all need.

What does pantothenic acid do for skin?

One interesting area of research on the health benefits of pantothenic acid is the whole host of benefits it might have for your skin.

As well as helping to moisturise skin, and repair damage from sunburn, there has been evidence to suggest that vitamin B5 can have a beneficial effect on people suffering from acne. While more research is needed, studies focusing on dietary supplementation have shown it to reduce lesions when compared to a placebo.

Can you take pantothenic acid every day?

Yes! The Nutrient Reference Value (NRV) recommends at least 6mg a day.

It’s also worth noting that, if you’re planning to get your pantothenic acid from diet alone, you’re typically only able to absorb about half of the content in food.

Are there any side effects to pantothenic acid?

There aren’t any known side effects, for any quantity. Because of that, there isn’t currently a designated safe upper level (SUL), and that’s why we can pack so much into each dose of Vitals⁺. There’s also no evidence of any interactions with medications.