Vitamin B5 (Pantothenic Acid): Benefits, Deficiency, and Food Sources

 Vitamin B5 (Pantothenic Acid)

 Benefits, Deficiency, and Food Sources

Vitamin B5, also known as pantothenic acid, is one of the essential B-complex vitamins. It plays an important role in helping our body produce energy and stay healthy. The good news is that vitamin B5 is found in many everyday foods, so deficiency is rare. However, understanding its benefits and sources can help us make better food choices.

What Is Vitamin B5?

Vitamin B5 is a water-soluble vitamin, which means it dissolves in water and is not stored in large amounts in the body. Because of this, we need to consume it regularly through our diet.

Vitamin B5 is needed to make coenzyme A, a compound that helps the body:

Convert food into energy

Build and break down fats

Support many chemical reactions in the body

The name pantothenic comes from a Greek word meaning “from everywhere”, showing that this vitamin is present in many foods.

Health Benefits of Vitamin B5

Vitamin B5 supports many important functions in the body. Some key benefits include:

1. Helps Produce Energy

Vitamin B5 helps the body convert carbohydrates, fats, and proteins into energy. Without it, the body cannot properly use food for fuel.

2. Supports Healthy Skin and Hair

Vitamin B5 is often used in skincare and hair products. It helps:

Keep skin moisturized

Support wound healing

Maintain healthy hair and reduce dryness

3. Helps Reduce Fatigue

Adequate vitamin B5 levels support normal energy production, which may help reduce tiredness and weakness.

4. Supports Brain Function

Vitamin B5 helps in the production of neurotransmitters, which are chemicals that allow brain cells to communicate. This supports memory, focus, and mental clarity.

5. Helps Make Hormones

Vitamin B5 is needed to produce important hormones, including stress hormones made by the adrenal glands.

6. Supports Heart Health

It helps maintain healthy cholesterol levels by assisting in fat metabolism.

Vitamin B5 Deficiency

Vitamin B5 deficiency is very rare because it is found in many foods. However, deficiency may occur in people with poor diets, severe malnutrition, or certain medical conditions.

Symptoms of Vitamin B5 Deficiency

When deficiency does occur, symptoms may include:

Fatigue and low energy

Headaches

Irritability or mood changes

Numbness or tingling in hands and feet

Muscle cramps

Sleep problems

Digestive issues

These symptoms usually improve once vitamin B5 intake is restored.

Daily Requirement of Vitamin B5

The average daily requirement for adults is about 5 mg per day. Most people can easily meet this need through a balanced diet.

Food Sources of Vitamin B5

Vitamin B5 is widely available in both plant and animal foods. Some of the best sources include:

Animal-Based Sources

Chicken and beef

Eggs

Fish

Milk and yogurt

Plant-Based Sources

Whole grains (brown rice, whole wheat bread)

Legumes (lentils, chickpeas, beans)

Nuts and seeds (sunflower seeds, peanuts)

Vegetables such as broccoli, mushrooms, and avocados

Potatoes and sweet potatoes

Eating a variety of these foods regularly helps ensure enough vitamin B5 intake.

Does Cooking Affect Vitamin B5?

Yes, vitamin B5 can be lost during cooking, especially with boiling or over-processing foods. To preserve vitamin B5:

Use light cooking methods like steaming or sautéing

Avoid overcooking vegetables

Eat some foods raw when possible

Do You Need Vitamin B5 Supplements?

Most people do not need supplements if they eat a balanced diet. Supplements may only be needed in special cases and should be taken under medical advice.

Vitamin B5 is a small but powerful nutrient that supports energy, skin health, brain function, and overall well-being. Because it is found in many common foods, eating a balanced and varied diet is usually enough to meet daily needs. Paying attention to simple, healthy food choices can help your body get all the vitamin B5 it requires naturally.