Vitamin B5 (Pantothenic Acid)
vitamins
Pantothenic acid is an essential B vitamin that plays a critical role in energy metabolism and the synthesis of coenzyme A (CoA), which is vital for numerous biochemical pathways. It supports adrenal function, stress response, and the production of hormones and neurotransmitters. B5 is found widely in foods, and deficiency is rare in populations with adequate nutrition.
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Benefits
Dosage
Typical Dose
5-10 mg daily
Upper Limit
1,000-2,000 mg daily (tolerable upper limit not established)
Timing
With meals for optimal absorption
Forms & Bioavailability
Calcium Pantothenate
Standard form with good absorption; most commonly used in supplements
Panthenol
Precursor form converted to pantothenic acid in the body; used in topical applications
Pantothenic Acid
Free form with high bioavailability; rapidly absorbed in the intestines
Side Effects
Interactions
Research Summary
Pantothenic acid is well-established as essential for human health, though clinical research on supplementation beyond basic nutritional requirements remains limited. Studies suggest potential benefits for athletic performance, skin conditions, and stress management, though evidence quality varies. Most research supports that adequate B5 intake is important for optimal health rather than megadose supplementation providing additional benefits.
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The Bottom Line on Vitamin B5 (Pantothenic Acid)
Vitamin B5 (Pantothenic Acid) is well-researched with strong evidence supporting its primary benefits.It is most commonly used for energy production and metabolism and hormone and neurotransmitter synthesis. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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