4 minVitamin B5, also known as pantothenic acid, plays a crucial role in your body, from energy production to haemoglobin synthesis. Vitamin B5 is also part of the powerful B complex. In this guide, you will learn everything you need to know about vitamin B5: what it does, where you can find it, and what you can do if you think you may be deficient.
In this article, you will learn
- The two forms of vitamin B5
- The important functions of vitamin B5 in your body
- Where to find vitamin B5 in your diet
- What can happen if you have a vitamin B5 deficiency or excess
- How much vitamin B5 you need each day
- Whether you might need a vitamin B5 supplement
What is vitamin B5?
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that belongs to the vitamin B complex. It plays an essential role in the body's energy production, as it is involved in the conversion of fats, carbohydrates and proteins into energy. Vitamin B5 is also important for the production of hormones, cholesterol and some neurotransmitters.
Forms of vitamin B5
Vitamin B5 comes in two main forms:
- Pantothenic acid: This is the natural form of vitamin B5 that you mainly find in food.
- Calcium pantothenate: This form is often found in supplements and as an additive in processed foods.
What is vitamin B5 good for?
Vitamin B5 performs several important tasks in your body:
- Coenzyme A (CoA) synthesis: Pantothenic acid is an essential component of CoA, which is needed for the breakdown of carbohydrates, fats and proteins to produce energy.
- Phospholipid synthesis: It helps in the production of phospholipids, which are an important part of your cell membranes.
- Cholesterol and fatty acid synthesis: Vitamin B5 is involved in the production of cholesterol and fatty acids, which are important for cell membranes and other body structures.
- Haemoglobin production: It plays a role in the production of haemoglobin, the protein in red blood cells that transports oxygen throughout your body.
Vitamin B5 in Food
Important sources include meat (such as chicken and beef), eggs, whole grain products (such as wholemeal bread and brown rice), legumes (such as lentils and beans), and vegetables such as broccoli, avocado and sweet potato. Dairy products, nuts and seeds also provide a modest amount of vitamin B5.
Because it is a water-soluble vitamin, some of it can be lost during cooking or prolonged heating. It is therefore advisable to add raw or lightly steamed vegetables to your diet to ensure you get enough.
Vitamin B5 deficiency
If you do not consume enough vitamin B5, various symptoms may occur, such as anaemia, feelings of depression, a painful and burning sensation in your feet, insomnia, fatigue and muscle pain.
Vitamin B5 excess
An excess of vitamin B5 is rare, mainly because it is a water-soluble vitamin. This means that the body simply excretes any vitamin B5 it does not need in the urine. Even with higher intake through food or supplements, the risk of harmful effects is very small.
Recommended amount
An adequate intake has been established for vitamin B5 because there is not enough specific information for an exact recommended daily allowance (RDA). It is a general guideline that provides a safe amount without risk, but is therefore not a specific recommended daily allowance.
Daily adequate intake for adults:
- Men and women: 5 mg
- Pregnant women: 5 mg
- During breastfeeding: 7 mg
Daily adequate intake for babies, toddlers and children:
- From 0-3 years: 2 mg
- From 4-8 years: 3 mg
- From 9-13 years: 4 mg
- From 14-17 years: 5 mg
No daily acceptable upper limit has been established for vitamin B5.
Need a vitamin B5 supplement?
Vitamin B5 is found in many different foods, so the risk of a deficiency is low if you have a varied diet. Deficiencies mainly occur in people with chronic liver disease, those on a strict diet or those who consume excessive amounts of alcohol. Do you recognise the symptoms of a vitamin B5 deficiency? If so, supplements may offer a solution.
