In brief: Vitamin B5, or pantothenic acid, is a water-soluble vitamin and a component of coenzyme A. It therefore participates in many metabolic pathways, including the synthesis and breakdown of fatty acids.[1]
How much vitamin B5 is needed?
| Group | Orientation |
|---|---|
| Adults | About 5 mg/day according to the US Daily Value and the DGE estimate |
| Pregnancy | Slightly higher US Adequate Intake; DGE estimate unchanged |
| Breastfeeding | Needs are higher than in non-lactating adults |
| Supplements | Extra intake is not automatically necessary |
The NIH fact sheet lists 5 mg as the Daily Value for adults; the DGE also uses an estimated value of around 5 mg for adults.[1]
Food sources
Pantothenic acid is widely distributed in both animal and plant foods, including eggs, meat, fish, dairy, mushrooms, legumes, whole grains and vegetables.
How common is deficiency?
Marked isolated deficiency is rare and usually occurs with severe malnutrition or multiple nutrient deficiencies. Nonspecific symptoms such as fatigue or skin problems do not establish a B5 deficiency.
Do people need B5 supplements?
Usually not with a varied diet. Supplements can contain very high amounts. No conventional tolerable upper intake level (UL) has been established for pantothenic acid because of its low toxicity; very high amounts can nevertheless cause diarrhoea and gastrointestinal discomfort.[1]
Pantothenic acid, pantethine and panthenol
These are not interchangeable terms. Pantothenic acid is vitamin B5. Pantethine is a related compound. Panthenol is commonly used in topical skin and hair products; topical effects do not prove benefit from high-dose oral B5 supplements.
FAQ about Vitamin B5
Does vitamin B5 give more energy?
It is required for normal energy metabolism, but high supplemental amounts do not reliably increase energy when status is adequate.
Is B5 deficiency common?
No, isolated deficiency is rare.
Can B5 help with acne?
Small studies exist for specific products, but there is no basis for a general high-dose recommendation.
Does yellow urine indicate B5?
No. Bright yellow urine is more typical after riboflavin (vitamin B2).
Conclusion
Vitamin B5 is essential but widely available in food. High-dose supplementation is usually unnecessary for healthy people with a varied diet.
