What Does B5 Help You With? Unlocking the Powers of Pantothenic Acid

October 30, 2025 •

3 min read

Pantothenic acid, or vitamin B5, is named from the Greek word "pantos," meaning "everywhere," reflecting its presence in a wide variety of foods. This essential vitamin plays a central role in numerous bodily functions, begging the question: what does B5 help you with exactly?

Quick Summary

Vitamin B5, or pantothenic acid, is crucial for converting food into energy, producing red blood cells, synthesizing hormones, and maintaining healthy skin and hair.

Key Points

Energy Metabolism: Vitamin B5 is crucial for producing coenzyme A (CoA), which helps convert carbohydrates, fats, and proteins into energy.
Hormone Synthesis: It plays a key role in making sex hormones and stress hormones like cortisol in the adrenal glands.
Skin & Hair Health: As panthenol, a derivative of B5, it is a proven moisturizer that soothes and heals skin while adding shine and strength to hair.
Red Blood Cell Production: B5 aids in the formation of red blood cells, which carry oxygen throughout the body.
Rare Deficiency: A pantothenic acid deficiency is exceptionally rare due to its presence in nearly all foods, but symptoms can include fatigue and neurological issues.

The Core Functions of Vitamin B5

At its core, vitamin B5 is a metabolic workhorse, primarily functioning as a building block for coenzyme A (CoA). CoA is a vital compound involved in a multitude of anabolic and catabolic processes throughout the body. Without sufficient B5 to create CoA, these critical functions would falter. The main functions of this nutrient can be broken down into several key areas.

Supporting Energy Production

One of the most vital functions of vitamin B5 is its role in converting food into energy. It helps break down carbohydrates, fats, and proteins into a form that the body's cells can use for fuel. This makes it an essential nutrient for maintaining daily vitality and physical performance. A deficiency can lead to feelings of extreme fatigue and lethargy, directly impacting your energy levels.

Synthesizing Hormones and Cholesterol

Vitamin B5 is critical for the synthesis of key hormones in the body. This includes sex hormones and stress-related hormones, such as cortisol, produced by the adrenal glands. Maintaining a balanced intake of B5 is therefore important for regulating the body's response to stress and overall well-being. Moreover, it plays a part in the production of cholesterol, which is necessary for various bodily functions, not just a risk factor for heart disease.

Promoting Healthy Skin and Hair

When applied topically, vitamin B5, in the form of panthenol or dexpanthenol, is known for its moisturizing, healing, and anti-inflammatory properties. It is a common ingredient in many skincare and hair care products due to its proven ability to moisturize and soothe the skin. This makes it a potential aid for a variety of skin irritations and conditions. For hair, it helps improve shine, elasticity, and overall manageability by binding moisture to the hair shaft.

Rich Food Sources of Vitamin B5

Since pantothenic acid is so widely available in nature, a healthy diet is typically all that's needed to meet daily requirements. However, fresh, whole foods tend to have higher concentrations, as processing can lead to significant nutrient loss. Some of the best food sources include:

Organ meats (liver, kidney)
Beef and poultry
Fish and shellfish (salmon, lobster)
Whole grains (oats, brown rice)
Avocados and sweet potatoes
Mushrooms (especially shiitake)
Legumes and lentils
Eggs and milk products
Sunflower seeds

The Role of B5 Supplements and Topical Forms

While a balanced diet is generally sufficient, supplemental forms of vitamin B5 and its derivatives are available for specific needs or conditions. These come in various forms, including oral supplements and topical creams, each with distinct uses.


Form of B5	Primary Use	Benefits and Considerations
Pantothenic Acid	Oral supplementation for general deficiency.	The active form of the vitamin. Typically found in B-complex vitamins or standalone supplements. Deficiency is rare in well-nourished populations.
Pantethine	Oral supplementation for cholesterol management.	This derivative of B5 has shown promise in some studies for helping to lower LDL ("bad") cholesterol and triglycerides, while potentially increasing HDL ("good") cholesterol. More research is needed.
Dexpanthenol	Topical application for skin and wound healing.	Converts to pantothenic acid in the skin. Commonly used in creams and lotions to relieve itchiness, promote wound healing, and treat skin irritations like eczema, diaper rash, and damage from radiation therapy.

Recognizing a Vitamin B5 Deficiency

As noted, a true vitamin B5 deficiency is extremely rare due to its widespread presence in foods. It is almost exclusively seen in cases of severe malnutrition or rare genetic conditions. When it does occur, it is often accompanied by deficiencies in other B vitamins, which can complicate symptom identification. Symptoms can include:

Numbness and burning sensations in hands and feet
Irritability and restlessness
Fatigue and sleep disturbances
Headaches
Gastrointestinal issues, including stomach pain and nausea
Muscle cramps

For more detailed information on nutrient intake recommendations, consult reliable health resources like the National Institutes of Health.

Conclusion

Vitamin B5 is a quiet yet powerful nutrient that supports the body's most fundamental processes. From its central role in converting food into usable energy to its contributions to hormone synthesis and skin health, pantothenic acid is indispensable. While dietary deficiency is uncommon for most, understanding what B5 helps you with can empower you to make informed dietary and wellness choices. By incorporating a variety of B5-rich whole foods into your diet, you can ensure your body has the raw materials it needs to thrive on a cellular level.

Frequently Asked Questions

The primary function of vitamin B5 is to help form coenzyme A (CoA), a compound essential for synthesizing and metabolizing fats, carbohydrates, and proteins into energy.

Yes, some research suggests that topical derivatives of vitamin B5, such as dexpanthenol, can be beneficial for skin health and may help treat skin-related side effects of certain acne medications.

No, a deficiency of vitamin B5 is very rare. Because it is found in a wide variety of foods, most people get enough from their diet.

Good food sources include organ meats, beef, chicken, eggs, whole grains, legumes, mushrooms, avocados, and sweet potatoes.

Vitamin B5 is water-soluble, and excess amounts are typically excreted. However, very high doses of supplements (e.g., 10 grams per day) may cause mild side effects like diarrhea.

B5, in the form of panthenol, acts as a humectant that binds to water, moisturizing the hair shaft and scalp. This helps to improve hair's strength, shine, and elasticity.

Pantothenic acid is the primary form of vitamin B5, while pantethine is a derivative that has been studied specifically for its potential effects on cholesterol and blood lipids.