We rely on several vitamins and minerals to stay healthy and feel our best. And while we’re familiar with many of these, like iron, magnesium, and vitamins A and C, others, like vitamin B5, tend to remain lesser known, despite their key role in health.
Here, we’ll take a closer look at vitamin B5 – including its role in the body, potential health benefits, and how to make sure you’re getting enough.
What is vitamin B5?
Vitamin B5, also called pantothenic acid, is an essential nutrient that our body relies on to stay healthy. It’s one of eight B vitamins and is found in all of our cells, playing a key role in several body functions.
Like other B vitamins, vitamin B5 is involved in energy metabolism – helping to convert the fats, hormones, and carbohydrates we ingest from food into usable energy. Among other things, we also rely on vitamin B5 to produce blood cells, regulate the nervous system, and maintain skin, hair, eye, and liver health.
Importantly, B5 works in tandem with other B vitamins to allow the body to use other nutrients.
Our bodies can’t naturally produce vitamin B5, so we have to get it through our diet.
What are some of the health benefits of vitamin B5?
Vitamin B5 has several roles within the body, and research shows that getting enough is important for maintaining optimal health. We’ll explore some of the main health benefits of vitamin B5 below.
1. Vitamin B5 may boost heart health
There’s some evidence that vitamin B5 may improve heart health by helping to lower cholesterol and blood triglyceride levels.
In this study, panthothenine (a derivative of vitamin B5) was found to reduce risk markers of heart disease, including cholesterol levels. And other studies have found that vitamin B5 may improve circulation, maintain healthy cholesterol levels, and help prevent dangerous plaque build-ups, which increase the risk of heart disease or stroke.
These effects may be the result of the role that vitamin B5 plays in breaking down fats in the body. Specifically, it’s used to produce coenzyme A, a chemical needed to digest fatty acids.
However, while initial studies are promising, further research is needed to confirm these findings.
2. Vitamin B5 may improve skin health
Research has linked vitamin B5 with several benefits for skin health.
Among other things, vitamin B5 has been found to promote cell growth, improve skin hydration, and help strengthen the skin’s surface layer. Its anti-inflammatory properties may also soothe irritated skin. One reason for this is that vitamin B5 acts as a humectant, meaning it helps to retain moisture by drawing water into the skin.
For this reason, the topical derivative of vitamin B5 – provitamin B5 or panthenol – is used widely in a range of skincare products. According to experts, when used as part of a skincare routine, vitamin B5 can help to strengthen the skin’s moisture barrier, seal in hydration, and provide anti-ageing benefits.
Other research has linked vitamin B5 with quicker wound healing and management of skin conditions like acne, eczema, and rosacea. This may be due to B5’s ability to help regulate sebum production and prevent clogged pores. In this study, vitamin B5 supplements were found to reduce acne after 12 weeks. Vitamin B5’s anti-inflammatory properties may also be beneficial for reducing acne scars and improving overall complexion.
Research suggests that the moisturising and skin-strengthening properties of vitamin B5 are likely to benefit various skin types – including dry, oily, and mature skin. However, there’s evidence that skincare products containing B5 may be particularly beneficial for those with sensitive skin or who are experiencing new irritation.
3. Vitamin B5 may improve nervous system function
Vitamin B5 plays a key role in the healthy functioning of our nervous system because it’s needed to produce a neurotransmitter called acetylcholine.
Acetylcholine acts as a chemical messenger between neurons, muscles, and other cells, and we rely on it to carry out essential body functions, including breathing, heartbeat, and muscle movement.
As a result, having low levels of vitamin B5 can increase the risk of nerve damage and muscle impairment. This is why muscle pain and difficulty moving are considered one of the main signs of vitamin B deficiency.
4. Vitamin B5 may help reduce stress
Research suggests that vitamin B5 may improve your ability to manage stress.
All B vitamins support the release of hormones from the adrenal gland (triangular-shaped glands located at the top of each kidney), including those involved in the stress response. Specifically, research has linked vitamin B5 supplements with improved function of adrenal cells and better regulation of cortisol (the stress hormone) production.
Meanwhile, B vitamin deficiencies, particularly B5 and B6, have been found to increase the risk of adrenal fatigue, making it more difficult for the body to manage stress.
It’s for this reason that vitamin B supplements are often recommended for those dealing with chronic stress or symptoms of fatigue.
5. Vitamin B5 may boost immune health
Research shows that vitamin B5 plays an important role in immune health.
Studies have found that B5 helps immune cells produce the antibodies needed to protect us against potential threats like bacteria, viruses, and parasites. As a result, some studies have linked higher vitamin B5 intake with the slowed growth of harmful parasites and bacteria. Take the results of this study, which linked vitamin B5 with suppressed growth of bacteria and certain parasites, such as malaria.
Vitamin B5’s role in nervous system function and the body’s stress response is also significant when it comes to immune health. The immune system relies on healthy nerve signals to function; and research has consistently linked chronic stress with a weakened immune system, higher inflammation levels, and greater risk of disease.
6. Vitamin B5 may boost brain function and reduce the risk of dementia
Research has linked healthy B vitamin levels with a reduced risk of things like memory loss, depression, and insomnia. Some studies even suggest that B vitamin deficiency may contribute to the development of dementia and Alzheimer’s disease.
This may be because vitamin B5 is linked with the production of neurotransmitters, like acetylcholine, which is key for learning, memory, and cognitive function. B5’s role in energy production is significant, too, as, like all other cells in the body, brain cells rely on a steady supply of energy to function properly.
7. Vitamin B5 may improve symptoms of rheumatoid arthritis
There’s some evidence that vitamin B5 may help relieve symptoms of rheumatoid arthritis.
For example, this study found that people with rheumatoid arthritis may have lower vitamin B5 levels in their blood than those without the condition – and those with the lowest levels reported the most severe symptoms. Other studies have also linked vitamin B5 with improvements in several symptoms of rheumatoid arthritis, including morning stiffness and pain.
Experts believe these potential benefits may be linked to vitamin B5’s anti-inflammatory properties and its role in muscle health and function. However, further research is needed to confirm these findings.
How much vitamin B5 do we need, and what are some of the best sources?
As we mentioned, vitamin B5 is also called ‘pantothenic acid’. And this name comes from the Greek word pantos, which means ‘everywhere’, because vitamin B5 is available in a wide variety of foods.
There’s currently no official recommended daily intake of vitamin B5 because it’s generally assumed that most people can get enough by eating a balanced diet.
Some of the best sources of vitamin B5 include…
- Beef liver
- Shitake mushrooms
- Sunflower seeds
- Chicken breast
- Fresh tuna
- Avocado
- Broccoli
- Semi-skimmed milk
- Oats
- Fortified breakfast cereals
Check out this list of healthy recipes with vitamin B from Daily Burn or try one of these plant-based recipes rich in vitamin B5 from One Green Planet to up your intake.
It’s worth noting that while B5 occurs naturally in many foods, different food processing methods can significantly alter B5 content. For example, processes like canning and freezing destroy B5. As a result, fresh meats, vegetables, and whole grains are typically much richer sources of vitamin B5 than processed, refined, and canned foods.
For this reason, experts recommend keeping your diet as fresh as possible. There’s also evidence to suggest that the body only absorbs 40-60% of vitamin B5 from foods (though further research is needed to confirm this).
If you’re concerned about your intake of B5, supplements can be used to make sure you’re getting enough. According to the NHS, taking 200mg or less of vitamin B5 in supplements daily is unlikely to cause any harm. However, it’s important to speak to your GP before adding vitamin B5 supplements to your diet, as they won’t be suitable for everyone.
Vitamin B5 deficiency – who’s at risk and what are some signs to look out for?
Because vitamin B5 is found in so many foods, deficiency is rare. However, while most people can get all the vitamin B5 they need by eating a healthy, varied diet, certain factors may increase your risk of deficiency.
Examples include chronic stress, digestive disorders like Crohn’s or coeliac disease, and health conditions like chronic kidney disease. Some medications, such as those used to relieve heartburn and indigestion, can also interfere with nutrient absorption.
Symptoms of vitamin B5 deficiency typically include tiredness, irritability, sleep disorders, abdominal pain, and nausea.
Luckily, research suggests that when levels of vitamin B5 are restored to healthy levels, symptoms are typically reversed. However, it’s important to speak to your GP if you’re concerned about your intake of vitamin B5.
Final thoughts…
Vitamin B5 is an essential nutrient that our bodies rely on to stay healthy. Because it occurs naturally in a wide range of foods, the good news is that most of us can get enough vitamin B5 by eating a varied, balanced diet.
For further reading, head over to our diet and nutrition section. Here, you’ll find information on everything from simple diet swaps to other essential vitamin and mineral guides.
Are you aware of your vitamin B5 intake? Will you be making any changes to your diet after reading our article? We’d be interested to hear from you in the comments below.
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