Vitamins

Pantothenic Acid (Vitamin B5)

By All The Nutrients Editorial Team Published: 5 min read

Pantothenic acid — vitamin B5 — takes its name from the Greek "pantothen" meaning "from everywhere," reflecting its near-universal presence in foods. Its primary function is as a precursor to coenzyme A (CoA), one of the most central molecules in metabolism, participating in over 100 enzymatic reactions including the oxidation of fatty acids, carbohydrates, and amino acids, and the synthesis of cholesterol, steroid hormones, neurotransmitters, and haemoglobin. The Adequate Intake (AI) is 5 mg/day for adults — no RDA has been set because deficiency is so rare. Despite this, pantothenic acid's central role in CoA chemistry makes it essential for every form of energy metabolism in every living cell. See the top food sources of pantothenic acid from USDA data.

Daily Value

5.00 mg

FDA 2020

Top Source

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes

29.8 mg

What Does Pantothenic Acid (Vitamin B5) Do?

  • Coenzyme A synthesis — the universal metabolic hub — CoA (synthesised from pantothenic acid, cysteine, and ATP) is the central acyl-group carrier in metabolism. As acetyl-CoA, it enters the TCA (Krebs) cycle for energy production; as malonyl-CoA, it is the building block for de novo fatty acid synthesis; as HMG-CoA, it is the precursor to cholesterol and ketone bodies. No other vitamin participates in as many diverse metabolic pathways simultaneously.
  • Energy production from all three macronutrients — the oxidation of carbohydrates, fats, and amino acids all converge at acetyl-CoA before entering the TCA cycle. Pantothenic acid is therefore required for efficient energy generation from every calorie consumed — a deficiency impairs the ability to extract energy from any macronutrient.
  • Fatty acid metabolism and synthesis — as part of the acyl carrier protein (ACP) in the fatty acid synthase complex, 4-phosphopantetheine (derived from pantothenate) acts as a flexible arm that transfers growing fatty acid chains between active sites. This makes pantothenic acid structurally essential for both the synthesis of new fatty acids and the breakdown of dietary fats for energy.
  • Steroid hormone and neurotransmitter synthesis — cholesterol (from HMG-CoA), all steroid hormones (cortisol, testosterone, oestrogen), and acetylcholine (the principal parasympathetic neurotransmitter, formed from acetyl-CoA + choline) all require CoA-mediated reactions. Adequate pantothenic acid status supports the normal function of the adrenal glands, reproductive system, and cholinergic nervous system.

Signs of Pantothenic Acid (Vitamin B5) Deficiency

Pantothenic acid deficiency in isolation is essentially unknown in free-living adults because it is present in virtually all foods — the name itself reflects this ubiquity. Clinical deficiency has only been observed in prisoners of war subjected to near-total starvation, in highly controlled experimental depletion studies, or in people with rare genetic disorders affecting CoA metabolism. The "burning feet syndrome" (painful paraesthesia of the feet) observed in WWII POWs is the most documented manifestation of severe deficiency.

  • Burning feet syndrome — painful, burning paraesthesia starting in the feet; the most historically documented sign of severe pantothenic acid deficiency
  • Fatigue and general weakness from impaired energy metabolism
  • Irritability, depression, and personality changes from disrupted neurotransmitter synthesis
  • Numbness and tingling in the extremities (peripheral neuropathy)
  • Gastrointestinal disturbances — nausea, abdominal cramps, vomiting
  • Insomnia and restlessness
  • Isolated dietary deficiency in free-living populations is essentially unheard of

How to Get the Most from Pantothenic Acid (Vitamin B5)

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Pantothenic acid is widely distributed — a varied diet fully covers needs

Unlike most vitamins with narrow dietary distributions, pantothenic acid is genuinely present in nearly all whole foods. Beef liver (~6.7 mg/100g), sunflower seeds (~7.1 mg/100g), shiitake mushrooms (~3.6 mg/100g), chicken (~1.3 mg/100g), avocado (~1.4 mg/100g), and whole grains all provide meaningful amounts. The main risk for deficiency is a severely restricted monotonous diet — not dietary pattern variation.

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Processing and freezing reduce pantothenic acid content

Pantothenic acid is water-soluble and heat-sensitive. Milling whole grains to white flour removes up to 75% of pantothenate; commercial canning of vegetables loses 20–35%; boiling vegetables leaches pantothenate into cooking water. Consuming a proportion of foods raw, minimally processed, or with cooking water retained (soups, stews) preserves more pantothenic acid.

Common Pantothenic Acid (Vitamin B5) Questions

What does pantothenic acid (B5) do?

Pantothenic acid is the precursor to coenzyme A (CoA), one of the most versatile molecules in metabolism. CoA participates in over 100 reactions — energy extraction from carbohydrates, fats, and proteins via the TCA cycle; fatty acid synthesis and oxidation; cholesterol and steroid hormone production; and acetylcholine neurotransmitter synthesis. It is required for every cell in the body to produce energy.

What are the signs of pantothenic acid deficiency?

True deficiency is exceptionally rare. The most documented symptom from experimental human depletion and historical starvation studies is "burning feet syndrome" — painful, burning paraesthesia of the feet — along with fatigue, irritability, numbness, and gastrointestinal disturbances. Because pantothenic acid is in virtually all foods, deficiency essentially only occurs with near-total starvation or rare genetic CoA metabolism disorders.

Which foods are highest in pantothenic acid?

The richest sources per 100g are: beef liver (6.7 mg), sunflower seeds (7.1 mg), shiitake mushrooms (3.6 mg), sweet potato (0.9 mg), avocado (1.4 mg), eggs (1.4 mg), chicken breast (1.3 mg), lentils (1.3 mg cooked), salmon (1.9 mg), and whole wheat bread (0.6 mg). Royal jelly (the substance fed to queen bees) is exceptionally rich but not a practical human food source.

Is pantothenic acid used for acne?

A high-dose pantothenic acid approach for acne has been proposed based on the theory that CoA is needed for sebum regulation, and that pharmacological doses might reduce sebaceous gland lipid production. A 2014 randomised controlled trial found that 2.2 g/day of pantothenic acid reduced total facial lesion count by 67.5% versus placebo over 12 weeks. However, evidence remains limited to a small number of trials and this is not a standard medical recommendation. Consult a dermatologist for acne management.

How much pantothenic acid do I need per day?

The Adequate Intake (AI) is 5 mg/day for adults, 6 mg/day during pregnancy, and 7 mg/day while breastfeeding. No Tolerable Upper Intake Level (UL) has been established because no adverse effects from high food or supplement intakes have been documented. Very high supplemental doses (10 g/day) may cause mild diarrhoea. Most adults easily meet the AI from a typical varied diet.