Vitamin B5 (Pantothenic Acid)

Vitamin B5, also known as pantothenic acid, is a water-soluble member of the B-vitamin family. Its name comes from the Greek pantos, meaning "everywhere" - a reference to how widely it occurs in food. Most people encounter vitamin B5 through multivitamins, B-complex supplements, or skincare products marketed for acne, dryness, or skin repair.

Despite its visibility, many pharmacy customers are unsure what vitamin B5 actually does, whether they’re likely to be deficient, or if supplements are necessary. This guide explains what vitamin B5 is used for, where it’s found, who might benefit from supplementation, and what the evidence really says - particularly around skin and acne claims.

What Does Vitamin B5 Do in the Body?

Vitamin B5 is essential for energy production. It helps the body convert carbohydrates, fats, and proteins into usable energy by contributing to the formation of coenzyme A, a compound involved in hundreds of metabolic reactions.

Beyond energy release, vitamin B5 also supports:

the production of steroid hormones such as cortisol
the synthesis of cholesterol
the formation of certain neurotransmitters
normal mental performance

The European Food Safety Authority recognises pantothenic acid as contributing to normal energy-yielding metabolism and the normal synthesis and metabolism of steroid hormones and some neurotransmitters.

Because vitamin B5 is water-soluble, the body does not store large amounts. Regular intake through food is therefore important - though, for most people, this happens naturally without effort.

Food Sources of Vitamin B5

Pantothenic acid is found in almost all foods, which is why deficiency is extremely rare in the UK.

Common dietary sources include:

meat and poultry (especially liver, chicken, beef)
fish, eggs, milk, and yoghurt
mushrooms, avocados, broccoli, and sweet potatoes
wholegrains, oats, brown rice, lentils, and chickpeas
fortified breakfast cereals

Some vitamin B5 can be lost during food processing or prolonged boiling, but its widespread presence means most balanced diets easily meet requirements.

For adults, the EFSA sets an adequate intake of 5 mg per day, increasing to 7 mg during breastfeeding. The NHS states that most people should obtain all the vitamin B5 they need from their normal diet.

Who Might Be Low in Vitamin B5?

True vitamin B5 deficiency is exceptionally rare and usually occurs alongside broader malnutrition. However, some people may have a higher risk of inadequate intake:

People with chronic alcohol dependence, where absorption and utilisation of B vitamins may be reduced
Individuals with malabsorption conditions, such as coeliac disease or inflammatory bowel disease
Those on very restricted or limited diets over long periods

Symptoms of severe deficiency (seen mainly in experimental or extreme cases) may include fatigue, irritability, gastrointestinal upset, disturbed sleep, and burning or tingling sensations in the feet.

A very rare genetic condition, pantothenate kinase-associated neurodegeneration (PKAN), affects how the body uses vitamin B5 but is not related to dietary intake.

Vitamin B5 Supplements: Are They Necessary?

For most people, no. Dietary intake is usually sufficient, and routine supplementation is unnecessary.

Vitamin B5 is most commonly found in:

multivitamins
B-complex supplements

Typical doses in these products (5–10 mg) align with normal requirements. Some supplements marketed for skin or "adrenal support" contain much higher doses - sometimes hundreds or thousands of milligrams - which are far beyond nutritional needs and not recommended without professional advice.

B-complex supplements are often preferred when supplementation is needed, as B vitamins work together in energy metabolism and nervous system function.

Vitamin B5, Skin, and Acne: What Does the Evidence Say?

Topical use (panthenol)

When applied to the skin as panthenol (provitamin B5), vitamin B5 has well-established cosmetic and dermatological benefits. Research shows that topical panthenol:

improves skin hydration
supports the skin barrier
reduces water loss
helps soothe irritation and promote healing

This makes it a useful ingredient in moisturisers, after-procedure products, and treatments for dry or sensitive skin.

Oral supplements and acne

High-dose oral vitamin B5 has been studied for acne, based on the theory that it may reduce oil (sebum) production. A small number of trials using very high doses (several grams per day) reported reductions in acne lesions.

However:

the studies were small
doses used were far above normal requirements
long-term safety data are limited

There is no evidence that most people with acne are deficient in vitamin B5, or that standard supplement doses treat acne. High-dose B5 should not replace established acne treatments and should only be considered with professional supervision.

Hair health

Panthenol is commonly used in hair products to improve moisture, shine, and texture. While it can improve the cosmetic appearance of hair, evidence supporting oral vitamin B5 supplements for hair growth or hair loss prevention is limited.

Safety, Side Effects, and Interactions

Vitamin B5 is considered very safe. No upper safety limit has been established from food or normal supplement use.

At very high doses (typically several grams per day), mild side effects such as diarrhoea or stomach upset have been reported. These usually resolve when the dose is reduced.

One interaction worth noting:

Very high doses of biotin may interfere with vitamin B5 absorption, as both use the same transport pathway in the gut. This is unlikely with standard multivitamin doses.

Vitamin B5 is considered safe during pregnancy and breastfeeding when taken at recommended levels.

When to Ask a Pharmacist

Speak to a pharmacist if:

you have a condition affecting nutrient absorption
you have a history of heavy alcohol use
you are considering high-dose vitamin B5 for acne
you take multiple supplements and want to avoid imbalances
you are pregnant or breastfeeding and unsure about supplements

A pharmacist can help assess whether supplementation is necessary and advise on safe, appropriate options.

Pharmacist Comment

"Vitamin B5 deficiency is extremely uncommon in the UK, and most people meet their needs through diet alone. While pantothenic acid plays an important role in energy metabolism, routine supplementation is rarely required. High-dose use - particularly for acne - should always be discussed with a healthcare professional." -Alessandro Grenci, Superintendent Pharmacist

Conclusion

Vitamin B5 is an essential nutrient involved in energy production, hormone synthesis, and overall metabolic health. Fortunately, it is widely available in everyday foods, making deficiency rare.

For most people, supplements are unnecessary. While topical vitamin B5 is well supported for skin health, oral high-dose supplementation for acne remains experimental. As with all supplements, personalised advice from a pharmacist or GP is the safest approach.

Sources

Written by Christian Jakobsson