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Vitamin B5 (Pantothenic Acid) — The Complete Supplement Guide

The "everywhere" vitamin behind coenzyme A — so widespread in food that deficiency is almost unheard of. Function, forms and honest use.

Reviewed by Bodil Isaksson, Licensed Biomedical Scientist (Sweden)Last reviewed July 2026Supplement guide

SupplementsVitaminsB5 Pantothenic acidWater-soluble

Its name comes from the Greek for “from everywhere”, and true to that it turns up in almost every food — which is why a genuine dietary shortfall is rare. For the short dietary version, see the Vitamins page.

Read first. B5 is very safe and deficiency is exceptionally rare. There is little reason to take high doses. Information, not a prescription.

Key takeaways

  • Found in almost all foods, so a genuine shortfall is rare.
  • Adults: about 5 mg/day (adequate intake).
  • No upper limit set; a supplement is rarely needed.

Function

Pantothenic acid builds coenzyme A (CoA):

  • Energy from all macronutrients: CoA is required to release energy from fat, carbohydrate and protein.
  • Fat & cholesterol synthesis: needed to build fatty acids, cholesterol and related molecules.
  • Hormones & neurotransmitters: involved in making steroid hormones and acetylcholine.
  • Metabolic hub: CoA sits at the centre of the citric-acid cycle that powers the cell.

Different forms — and which to choose

Calcium pantothenateThe usual stable supplement form.
PantethineA derivative studied for modestly lowering cholesterol/triglycerides.
Panthenol (topical)Used in skin/hair products, not for nutrition.

Absorption in the body

How muchWell absorbed from a wide range of foods; little is stored but supply is rarely a problem.

Deficiency symptoms

SymptomsVery rare; experimentally causes fatigue, irritability and a "burning feet" tingling.
Who's at riskEssentially only in severe general malnutrition.

Recommended intake

Adults AI ≈ 5 mg/day

An adequate-intake figure:

  • Adults: ~5 mg/day

Best sources: almost all foods — meat, eggs, wholegrains, avocado, mushrooms, legumes.12

Therapeutic use

CholesterolPantethine has modest evidence for lipids.
OtherwiseNo well-established therapeutic role; acne claims are weak.

Therapeutic doses

No supplement needed for most
EverydayDiet covers it comfortably.
High doseLarge doses may loosen the stool.

Toxicity & upper limit

No UL set
Upper limitNone established; very low toxicity.1

Bottom line: pantothenic acid is in virtually everything you eat, so supplements are almost never needed. Pantethine has a niche for cholesterol; otherwise, save your money.

← All supplementsShort dietary version

References

Reference and upper-limit values are general adult figures from official bodies; individual needs vary. Therapeutic doses describe clinical/research use, not prescriptions.

  1. US NIH Office of Dietary Supplements. Pantothenic Acid — Health Professional Fact Sheet (function, forms, intakes, food sources, deficiency, therapeutic uses, upper limit, interactions). ods.od.nih.gov
  2. EFSA. Dietary Reference Values & Tolerable Upper Intake Levels for vitamins (European reference intakes and ULs). efsa.europa.eu

This article summarizes nutrition science from official health authorities and peer-reviewed sources for education. It is not a substitute for individual medical advice, and the doses given are not prescriptions — always consult a professional before therapeutic supplement use, in pregnancy, or alongside medication.

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Bodil Isaksson, Licensed Biomedical Scientist (Sweden)

At Food Health Lab we explain what the science says in plain language, and we cite our sources so you can check for yourself.

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