Why is it called ‘pantothenic’?

From Greek “pantothen” meaning “from everywhere” — reflecting that B5 occurs in virtually all plant and animal foods. It was named by Roger Williams in 1933 when he isolated it from liver and yeast.

Can pantothenic acid help with acne?

High-dose pantothenic acid (2–10 g/day) has been proposed as an acne treatment based on its role in fatty acid metabolism, but clinical evidence is very limited. One small RCT showed modest benefit. It’s not a first-line treatment.

Is pantethine the same as vitamin B5?

No. Pantethine is a metabolite of B5 with distinct pharmacological effects on lipid metabolism. Standard B5 supplements (calcium pantothenate) do not replicate pantethine’s cholesterol-lowering effects.

Do athletes need more B5?

B5 requirements increase proportionally with caloric intake. Active individuals eating adequate calories from varied whole foods generally meet needs without supplementation.

How does FreeBMIKit track B5?

FreeBMIKit’s Micronutrient Tracker includes pantothenic acid in its B-vitamin panel, logging daily intake from each meal and comparing against the 5 mg AI.

What destroys B5 in food?

Processing is the main threat — milling whole grains into white flour removes 50–75% of B5. Heat is less destructive than for some other B vitamins. Canning causes significant losses because B5 leaches into liquid.

Complete Guide to Vitamin B5 (Pantothenic Acid): Functions, Sources, and Deficiency

What Is Vitamin B5?

Pantothenic acid (vitamin B5) is a water-soluble B vitamin named from the Greek “pantothen” — meaning “from everywhere” — because it’s found in nearly all foods. Its principal role is as a building block of coenzyme A (CoA), one of the most central molecules in metabolism. Without CoA, cells cannot process fats, carbohydrates, or proteins for energy.

Functions of Coenzyme A

CoA participates in: acetyl-CoA formation (entry point to the citric acid cycle for energy), fatty acid synthesis and oxidation, synthesis of steroid hormones (cortisol, estrogen, testosterone), synthesis of acetylcholine (a key neurotransmitter), hemoglobin production, and production of vitamin D. Virtually every metabolic pathway intersects with CoA at some point.

Recommended Daily Intake

Adequate Intake (AI) for adults: 5 mg/day. Pregnancy: 6 mg/day. Breastfeeding: 7 mg/day. No tolerable upper intake level (UL) established because no adverse effects from high dietary intake have been documented. Most people meet the AI easily through a varied diet.

Best Food Sources

Beef liver (8.3 mg per 3 oz), sunflower seeds (2.3 mg per ounce), chicken breast (1.3 mg per 3 oz), avocado (2.1 mg per whole avocado), shiitake mushrooms (2.6 mg per 100 g), salmon (1.9 mg per 3 oz), eggs (0.7 mg each), sweet potato (1 mg per medium), lentils (1.3 mg per cup cooked), whole grains. Processing destroys B5 — white rice and white flour lose 50–75% vs. whole grain versions.

Deficiency Symptoms

B5 deficiency is rare but was documented in prisoners of war and during severe malnutrition. Symptoms: “burning feet syndrome” (dysesthesia of the feet), fatigue, headache, irritability, numbness and tingling, GI disturbances. In experimental induced deficiency, subjects developed elevated serum fatty acids, reduced CoA synthesis, and impaired antibody production. People on very restricted diets, those with malabsorption (e.g. Crohn’s disease), and alcoholics are highest risk.

Toxicity

Pantothenic acid has no established toxicity. Doses up to 10 g/day in studies produce only mild GI effects (diarrhea). The body efficiently excretes excess in urine. This makes it one of the safest vitamins to supplement with at moderate doses.

Pantethine: The Active Form

Pantethine (the active dimer of pantetheine, itself derived from B5) has been studied for cholesterol reduction. Doses of 600–900 mg/day showed significant reductions in LDL and triglycerides in multiple trials, with modest HDL increases. Effect is dose-dependent and requires 8–12 weeks. Pantethine is not the same as standard pantothenic acid — it’s a specialized supplement for lipid management.

Absorption and Practical Notes

B5 is absorbed in the small intestine via a sodium-dependent multivitamin transporter. Bioavailability from food averages ~40–61%. Supplement forms: calcium pantothenate (most common, stable) and pantethine (for lipid effects). Since deficiency is rare, most people do not need B5 supplementation beyond a standard multivitamin dose. Focus on whole foods over processed to maintain adequate intake.