Also known as pantothenic acid, vitamin B5 is one of eight essential nutrients making up the B complex, but what is it and why is it so important for your health?
Content Outline
- What is Vitamin B5?
- What is the function of vitamin B5 in the human body?
- Vitamin B5 forms: Which is the active form?
- Vitamin B5-rich foods
- Vitamin B5 recipe: Avocado and mushroom toast
- Vitamin B5 supplements
- Why buy food-borne vitamins?
What is Vitamin B5?
Vitamin B5, also known as pantothenic acid, is an essential water-soluble nutrient that you must get from your diet to support your body's proper function. It has several roles, including blood cell and energy production. Without enough B5 in your diet, you may notice symptoms like headaches, fatigue, and numbness in your extremities1.
Every B vitamin is used for converting carbohydrates, fats, and proteins into energy, but they also have other roles, including:
- promoting healthy skin, hair, and eyes
- supporting the digestive tract
- producing red blood cells
- making hormones
- nervous system and liver function
Although vitamin B5 deficiency is rare because it is naturally found in many foods, supplementing your intake can ensure you’re getting everything you need to stay healthy.
Did you know? The name ‘pantothenic’ comes from the Greek word ‘pantothen’ which means ‘from everywhere’, reflecting the widespread presence of vitamin B5 in food.
What is the function of vitamin B5 in the human body?
Vitamin B5 has many crucial functions in the body, such as:
- Energy metabolism: One of the key roles of vitamin B5 is its involvement in sythesizing coenzyme A (CoA), a critical component in the conversion of food into fatty acids and cholesterol2.
- Red blood cell production: Some research has shown that vitamin B5 can improve red blood cell production in people with certain types of blood cancers called myelodysplastic syndromes (MDS), whose bone marrow produces abnormal red blood cells that do not mature properly, causing low red blood cell counts3.
- Hormone synthesis: Vitamin B5 contributes to hormone production in several ways. For example, CoA, which B5 is a precursor for, is important for the synthesis of steroid hormones, such as cortisol and progesterone. It’s also crucial for the proper functioning of the adrenal glands, which produce hormones involved in your stress response and metabolism5.
- Wound healing: Research has shown that a 12-week vitamin B5 supplement reduces total facial acne lesions and is safe and well tolerated6. Further research also suggests that vitamin B5 promotes tissue repair, lowers inflammation, and aids cell turnover, accelerating the wound healing process7.
Vitamin B5 forms: Which is the active form?
The most biologically active form of vitamin B5 is pantetheine, a key component of coenzyme A. However, when it is found in supplements or fortified foods, vitamin B5 is commonly found as calcium pantothenate or pantothenol, both of which are converted to CoA in the body.
Vitamin B5-rich foods
Because vitamin B5 is found in many foods, a balanced diet usually provides you with adequate levels. Some of the richest vitamin B5 food sources are:
Figure 1: Animal sources - beef, chicken, pork, turkey, duck, organ meats (liver and kidney), fish, shellfish, milk, yoghurt, cheese, eggs. Plant sources - mushrooms, avocados, potatoes, broccoli, brown rice, oats, lentils, split peas, soybeans, peanuts, sunflower seeds.
Vitamin B5 recipe: Avocado and mushroom toast
The best way to ensure you’re getting all the B vitamins, including B5, you need is by eating a healthy, balanced diet. This simple yet nutrient-dense recipe combines several B5-rich foods to make a delicious, tasty, and healthy meal that’s perfect for your first meal of the day or even a scrumptious brunch.
Ingredients:
- 1 slice whole grain bread
- 75g avocado, mashed
- 75g mushrooms, sliced
- 1 egg (optional)
- Salt, pepper, and chilli flakes (to taste)
Method:
- Toast the bread to your liking.
- Spread the mashed avocado on the toast.
- Sauté the mushrooms in a small pan until tender, then place them on top of the avocado.
- Optionally, add a poached or fried egg for extra protein and vitamin B5.
- Season with salt, pepper, and chilli flakes.
- Enjoy!
This dish is great for keeping vitamin B5 at optimal levels, but it’s also a good source of fiber, protein, and vitamin D.
Vitamin B5 supplements
Most people will get all the vitamin B5 they need by eating a balanced diet that includes animal and plant-based sources. However, supplementation may be beneficial or recommended for some groups. There are also several types of vitamin B5 supplements available, some may be more beneficial than others for certain groups.
Some of the people who may benefit from vitamin B5 supplementation include:
- People with high cholesterol – a Canadian study published in 2014 found that people with high low-density lipoprotein (LDL) levels who took 300mg of vitamin B5 every day for 16 weeks, lowered their bad cholesterol levels by 11% compared to a 3% increase in a placebo group8.
- People who are stressed – Vitamin B5 is sometimes known as the ‘anti-stress’ vitamin because of its role in hormone production. Therefore, some people who are chronically stressed may consider taking a B5-containing supplement, but there’s no concrete evidence to suggest it will help.
- Vegans and vegetarians – Although a healthy vegan or vegetarian diet should supply you with all the B5 you need, if your diet is particularly restrictive, you may need to consider supplements.
- People with chronic fatigue syndrome – research shows that supplementing your diet with a multivitamin that includes vitamin B5 can reduce fatigue, sleep disorders, frequency and severity of headaches, and nervous system symptoms in people with chronic fatigue syndrome9.
Several vitamin B5 supplement forms are available, including:
- Calcium pantothenate: a stable and widely used form that is easily converted into active pantothenic acid in the body.
- Pantothenol: considered a more bioavailable alcohol derived form that the body easily converts to vitamin B5.
- Pantethine: biologically active form of B5 that directly contributes to coenzyme A production and may also be beneficial for cholesterol metabolism.
- B-complex supplements: Because B vitamins work synergistically, many people choose a B-complex supplement that contains B5 along with 7 other essential B vitamins.
Which vitamin B5 supplement is best?
When choosing the right supplements, it’s important to consider:
- how readily absorbed or bioavailable it is to the body, pantothenol and pantethine are usually more readily absorbed
- the dosage - the recommended daily intake is 5mg, but higher doses are usually only given under medical supervision
- the quality and purity of the supplement, it’s important to choose a supplement that has been tested to ensure its potency and safety
- whole food vs synthetic sources, those derived from whole foods are likely to enhance absorption and effectiveness
Why buy food-borne vitamins?
Vitamin B5 is an essential nutrient that supports several functions in the human body, including energy production, hormone balance, and general health and wellbeing. Although it’s abundant in many foods, B5 supplementation can be useful in certain situations. By incorporating B5-rich foods into your diet and choosing high-quality supplements, like food-born versions from The Clear Jar, you can support optimal wellbeing and energy levels.
When you buy food-borne vitamins from The Clear Jar, you can be sure that they:
- carry a reduced risk of toxicity
- are 100% food-based
- are additive-free
- are cost-effective
Check out our shop to explore the range.
Written by: Leanne Edermaniger MSc.
