Good health depends on a wide range of nutrients working together behind the scenes, often without us even realising it. While vitamins such as vitamin C and vitamin D are widely recognised, some essential nutrients receive far less attention despite playing equally important roles in maintaining normal body functions. One of these is vitamin B5, also known as pantothenic acid.

The name pantothenic comes from the Greek word pantothen, meaning "from everywhere". 

This is fitting because vitamin B5 is found in a wide variety of foods and is involved in almost every cell of the human body.

Vitamin B5 contributes to normal energy-yielding metabolism, supports normal mental performance and contributes to the normal synthesis and metabolism of steroid hormones, vitamin D and certain neurotransmitters. It also helps reduce tiredness and fatigue, making it an important nutrient for maintaining overall wellbeing.

Because pantothenic acid is a water-soluble vitamin, your body stores only small amounts. This means it should be consumed regularly as part of a balanced and varied diet.
Fortunately, vitamin B5 is naturally present in many everyday foods, making it relatively easy for most healthy people to obtain enough through good dietary habits.

What is Vitamin B5?

Vitamin B5 is one of the eight essential B-complex vitamins that help the body convert food into energy.
Its most important role is helping the body produce coenzyme A (CoA), a compound involved in hundreds of biochemical reactions. Coenzyme A is essential for breaking down carbohydrates, fats and proteins to release energy that can be used by the body's cells.

Pantothenic acid also plays a role in the production of fatty acids, cholesterol and certain hormones, highlighting its importance in supporting normal metabolic function.

Like the other B vitamins, vitamin B5 works alongside the rest of the B-complex family to help maintain healthy body systems.

The Health Benefits of Vitamin B5

Supports Normal Energy-Yielding Metabolism.

One of vitamin B5's primary functions is helping the body release energy from the foods you eat.

Pantothenic acid contributes to normal energy-yielding metabolism by supporting the production of coenzyme A, which is required to metabolise carbohydrates, fats and proteins.
Everyday activities such as working, exercising, learning and even sleeping rely on the body's ability to produce energy efficiently.

Although vitamin B5 does not supply energy itself, it plays an essential role in helping your body make use of the nutrients in your diet.

Contributes to Normal Mental Performance

The brain requires a continuous supply of energy and nutrients to function effectively.
Vitamin B5 contributes to normal mental performance by supporting the body's normal metabolic processes.

Maintaining adequate levels of essential nutrients, including pantothenic acid, forms part of an overall healthy lifestyle that supports concentration, learning and everyday cognitive function.

Good nutrition, regular physical activity, quality sleep and stress management all work together to support optimal mental performance.

Supports the Synthesis of Steroid Hormones and Vitamin D

One of the unique functions of vitamin B5 is its involvement in the normal synthesis and metabolism of steroid hormones, vitamin D and certain neurotransmitters.

Steroid hormones include hormones naturally produced by the body, such as cortisol, which plays a role in responding to physical and emotional stress.

Vitamin B5 also contributes to the normal metabolism of vitamin D, an essential nutrient involved in supporting healthy bones, muscles and immune function.

These roles highlight the importance of pantothenic acid in maintaining many of the body's normal physiological processes.

Contributes to the Reduction of Tiredness and Fatigue

Feeling tired from time to time is a normal part of life, particularly during periods of increased physical or mental activity.

Vitamin B5 contributes to the reduction of tiredness and fatigue by supporting normal energy-yielding metabolism.

It is important to remember that tiredness can have many causes, including poor sleep, stress, illness and inadequate nutrition. Vitamin B5 should therefore be viewed as one component of an overall healthy lifestyle rather than a quick solution for fatigue.

Supports Normal Metabolism

Vitamin B5 is involved in numerous metabolic pathways throughout the body.

It contributes to the normal metabolism of carbohydrates, fats and proteins, allowing the body to efficiently use nutrients obtained from food.

This makes pantothenic acid an important nutrient for maintaining healthy cellular function and overall wellbeing.

Food Sources of Vitamin B5

As its name suggests, pantothenic acid is found in a wide variety of foods.

Good dietary sources include:

• Chicken
• Beef
• Liver
• Eggs
• Milk and yoghurt
• Mushrooms
• Avocados
• Sweet potatoes
• Broccoli
• Whole grains
• Lentils
• Sunflower seeds
• Peanuts

Because vitamin B5 is present in many commonly eaten foods, deficiency is considered uncommon in people who consume a varied and balanced diet.

Could You Be Low in Vitamin B5?

Vitamin B5 deficiency is rare because the vitamin is widely available in the food supply.
However, inadequate intake may occur in cases of severe malnutrition or certain rare medical conditions that affect nutrient absorption.

Possible symptoms associated with low vitamin B5 status may include:

• Fatigue
• Irritability
• Difficulty concentrating
• Headaches
• Muscle cramps
• Numbness or tingling in the hands and feet

These symptoms are not unique to vitamin B5 deficiency and can have many possible causes. If they persist or are causing concern, it is important to seek advice from a healthcare professional for an appropriate assessment.

Can You Have Too Much Vitamin B5?

Vitamin B5 obtained naturally from food is considered safe and is not known to cause harmful effects when consumed as part of a balanced diet.

Because pantothenic acid is a water-soluble vitamin, excess amounts are generally excreted in the urine rather than stored in the body. For this reason, toxicity from food sources is considered extremely unlikely.

Vitamin B5 supplements are available and may be recommended in specific circumstances where dietary intake is inadequate or when advised by a healthcare professional. However, taking high doses of supplements without medical guidance is not recommended, as excessive supplemental intakes may occasionally cause mild digestive symptoms such as diarrhoea or stomach discomfort.

As with all vitamins, supplements should complement a healthy diet rather than replace it.

Supporting Your Daily Vitamin B5 Intake

Fortunately, maintaining healthy vitamin B5 levels is relatively straightforward because it is naturally present in many commonly consumed foods.

Simple ways to increase your intake include:

• Including lean chicken, beef or fish in your weekly meal plan.
• Adding mushrooms to stir-fries, omelettes or pasta dishes.
• Enjoying eggs as part of a balanced breakfast.
• Including avocado in salads or sandwiches.
• Choosing wholegrain breads, oats and cereals where possible.
• Eating a variety of vegetables, including broccoli and sweet potatoes.
• Snacking on sunflower seeds or unsalted peanuts in moderation.
• Rather than focusing on one specific food, aim to eat a varied, balanced diet that provides a broad range of vitamins and minerals to support overall health.

Key Takeaways

• Vitamin B5, also known as pantothenic acid, is an essential water-soluble B vitamin.
• It contributes to normal energy-yielding metabolism by helping the body convert carbohydrates, fats and proteins into usable energy.
• Pantothenic acid contributes to normal mental performance and supports the normal synthesis and metabolism of steroid hormones, vitamin D and certain neurotransmitters.
• It also contributes to the reduction of tiredness and fatigue as part of normal energy metabolism.
• Good dietary sources include poultry, lean meats, eggs, dairy products, mushrooms, avocados, whole grains, legumes and sunflower seeds.
• Because vitamin B5 is found in many foods, deficiency is uncommon in healthy individuals consuming a balanced diet.
• A varied diet remains the best way to meet your daily vitamin B5 requirements.

Supporting Your Nutritional Wellbeing

Vitamin B5 may not be one of the most talked-about vitamins, but it plays an essential role in helping your body function efficiently every day. From supporting energy production and normal mental performance to contributing to the synthesis of important hormones and neurotransmitters, pantothenic acid is involved in many of the body's vital processes.

The good news is that most people can obtain enough vitamin B5 by eating a balanced diet that includes a variety of whole foods such as lean proteins, whole grains, vegetables, legumes and dairy products.

Good nutrition is about the combined effect of many healthy choices rather than relying on a single nutrient. By maintaining a varied diet and adopting healthy lifestyle habits, you can help support your overall wellbeing and provide your body with the nutrients it needs to thrive.

References 

• National Academies of Sciences, Engineering, and Medicine (1998) Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin and Choline. Washington, DC: National Academies Press. Available at: https://www.ncbi.nlm.nih.gov/books/NBK114310/
• National Institutes of Health, Office of Dietary Supplements (2025) Pantothenic Acid – Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
• NHS (2025) Vitamins and Minerals – Vitamin B. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
• World Health Organization (2020) Healthy Diet. Available at: https://www.who.int/news-room/fact-sheets/detail/healthy-diet

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