What are B3 and B5 good for?

October 26, 2025 •

4 min read

Every cell in your body relies on B vitamins to function correctly. This complex of essential nutrients includes both B3 (niacin) and B5 (pantothenic acid), which play distinct yet vital roles in maintaining overall health, from boosting energy and brain function to improving skin appearance.

Quick Summary

This article explores the specific functions and benefits of Vitamin B3 and B5, detailing their roles in energy production, skin health, and other bodily processes. It highlights their differences, best food sources, and considerations for supplementation.

Key Points

Energy Metabolism: Both B3 and B5 are essential for converting food into cellular energy, powering numerous bodily functions.
Skin Health: Vitamin B3 (niacinamide) reduces inflammation, oiliness, and hyperpigmentation, while B5 (panthenol) is a powerful humectant that soothes and hydrates.
Cholesterol Management: The nicotinic acid form of B3 can help improve cholesterol levels, but high supplemental doses should be monitored by a doctor due to risks.
Hormone Synthesis: Vitamin B5 is vital for synthesizing stress and sex hormones within the adrenal glands.
Wound Healing: Topical B5 has properties that aid in the healing process of skin wounds and irritated areas.
Dietary Intake: Deficiencies are rare for both vitamins with a balanced diet, as they are found in a wide variety of plant and animal-based foods.
Supplement Caution: High doses of niacin can cause side effects like flushing and liver issues, while excessive B5 may cause digestive upset.

What are the distinct roles of B3 and B5?

While both are water-soluble B vitamins essential for converting food into energy, Vitamin B3 (niacin) and Vitamin B5 (pantothenic acid) have unique and primary functions within the body. Understanding these differences helps in optimizing your intake to target specific health goals, whether through diet or supplements.

Vitamin B3 (Niacin)

Niacin is critical for hundreds of enzymatic reactions involved in cellular metabolism. It primarily functions in the synthesis of coenzymes NAD and NADP, which are necessary for converting the energy in carbohydrates, fats, and proteins into usable fuel.

Cardiovascular Health: In the form of nicotinic acid, B3 is known to increase high-density lipoprotein (HDL) or "good" cholesterol, lower low-density lipoprotein (LDL) or "bad" cholesterol, and reduce triglycerides. High supplemental doses, however, require medical supervision due to potential side effects like liver damage and flushing.
Brain Function: Niacin is essential for proper brain function. A deficiency has been linked to memory loss, fatigue, and other neurological symptoms. Some research even suggests a potential protective effect against age-related cognitive decline.
Skin Health: The niacinamide form of B3 is a popular topical ingredient for skincare. It helps protect skin cells from sun damage, reduces hyperpigmentation, and strengthens the skin's moisture barrier. It also has anti-inflammatory properties that can soothe irritation and improve acne.
DNA Repair: Research has shown that B3 can enhance DNA repair, helping to counteract damage from UV light exposure.

Vitamin B5 (Pantothenic Acid)

Pantothenic acid is instrumental in the synthesis of coenzyme A (CoA), which is crucial for the metabolism of fats and carbohydrates. This vital function makes B5 an all-purpose catalyst for energy production across the body's cells.

Hormone Production: Vitamin B5 supports the adrenal glands in producing and regulating stress and sex-related hormones, contributing to a healthy stress response.
Blood Cell Formation: It is necessary for making red blood cells, which are responsible for carrying oxygen throughout the body.
Digestive Health: By assisting in the metabolism of other vitamins, especially B2, pantothenic acid helps maintain a healthy digestive system.
Skin and Hair Moisture: In its topical form, panthenol, B5 is a highly effective humectant. It attracts and retains moisture, making it a key ingredient for soothing dry, irritated skin and promoting hair health. It also assists in wound healing and strengthens the skin's natural barrier.

Comparison: Vitamin B3 vs. Vitamin B5

To highlight the primary differences, here is a comparison table outlining their main functions and applications.


Feature	Vitamin B3 (Niacin)	Vitamin B5 (Pantothenic Acid)
Primary Function	Converts food to energy via NAD/NADP synthesis; assists in cholesterol metabolism.	Synthesizes coenzyme A for fatty acid metabolism; aids hormone production.
Key Skincare Benefits	Anti-inflammatory properties, reduces hyperpigmentation, regulates oil production, minimizes pore appearance.	Deep hydration, skin barrier repair, soothing, wound healing.
Cardiovascular Impact	Helps manage cholesterol and triglyceride levels, though high-dose supplementation requires medical supervision.	Derivative (pantethine) may help lower LDL and triglycerides, but more research is needed.
Hormonal Role	Supports production of adrenal hormones.	Critical for the production of sex and stress hormones in the adrenal glands.
Dietary Sources	Meat, fish, poultry, nuts, legumes, fortified grains.	Nearly all foods, including meat, vegetables, dairy, and whole grains.
Common Forms	Niacin, Niacinamide, Nicotinic Acid.	Pantothenic Acid, Panthenol, Pantethine.

Synergistic benefits: Combining B3 and B5

While each vitamin provides unique benefits, B3 and B5 are often used together, particularly in skincare, due to their complementary effects. For example, a niacinamide serum (B3) can be layered with a hydrating B5 serum to boost barrier repair and provide balanced hydration, helping to address both oiliness and dryness. This dual action creates a powerful synergy for promoting overall skin health.

Meeting your daily B3 and B5 needs

For most healthy individuals, a balanced and varied diet is sufficient to prevent B3 and B5 deficiencies. Since both are widely available in foods, severe deficiencies are rare in developed countries. However, certain conditions or lifestyle factors can increase the risk of inadequacy.

Food Sources of Vitamin B3

Poultry (chicken and turkey breast)
Red meat (beef, liver)
Fish (tuna, salmon, anchovies)
Nuts and seeds (peanuts, sunflower seeds)
Legumes (lentils, chickpeas)
Fortified grains (cereals, breads)

Food Sources of Vitamin B5

Organ meats (liver, kidney)
Mushrooms (especially shiitake)
Eggs and milk
Avocados and sweet potatoes
Legumes (lentils, split peas)
Whole grains

Conclusion

In summary, what are B3 and B5 good for depends on their unique chemical properties and functions. Vitamin B3 (niacin) excels at cellular metabolism, improving cholesterol levels, and tackling skin issues like inflammation and hyperpigmentation. Conversely, Vitamin B5 (pantothenic acid) is a master of fat metabolism, hormone synthesis, and providing deep, soothing hydration for the skin. Both are crucial for maintaining optimal health and can be easily incorporated into your diet through a variety of foods. When used in supplements, particularly at high therapeutic doses for specific medical conditions, it is crucial to consult with a healthcare professional due to the distinct potential side effects of each.

Authoritative resource

For more in-depth scientific information on these essential nutrients, consult the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

Neither is universally 'better' for the skin, as they address different needs. B3 (niacinamide) is best for oily, acne-prone skin, addressing inflammation, and hyperpigmentation. B5 (panthenol) is ideal for dry, sensitive skin, providing deep hydration and soothing irritation.

Yes, it is generally safe to take B3 and B5 together. In fact, many B-complex supplements contain both. In skincare, layering B3 (niacinamide) and B5 (panthenol) serums is a common practice to gain their combined benefits for skin hydration and barrier repair.

Good food sources for Vitamin B3 (niacin) include meat, poultry, and fish like chicken, tuna, and salmon. Plant-based sources include peanuts, legumes, brown rice, and fortified cereals.

Vitamin B5 (pantothenic acid) is found in nearly all foods. Excellent sources include organ meats like liver, mushrooms, avocado, eggs, milk, and whole grains.

Yes, Vitamin B3 is crucial for energy production. It forms the coenzymes NAD and NADP, which are vital for converting carbohydrates, proteins, and fats into energy for the body's cells.

Vitamin B5 is often called the 'anti-stress' vitamin because it supports the adrenal glands in producing stress-related hormones. This function helps the body manage its response to stress effectively.

High doses of niacin (B3) can cause unpleasant side effects, including skin flushing, digestive issues, and potential liver damage. While B5 is very safe, extremely high doses can sometimes lead to mild diarrhea. It is important to consult a doctor before taking high-dose supplements.

In high doses under medical supervision, B3 (nicotinic acid) can help manage cholesterol levels by lowering LDL (bad) cholesterol and triglycerides while raising HDL (good) cholesterol. B5's derivative, pantethine, has also shown some potential in managing blood lipids, though more research is needed.