What Happens If You Don't Get Enough of Vitamin B5? Understanding Pantothenic Acid Deficiency

October 22, 2025 •

3 min read

While vitamin B5 deficiency is very rare in developed countries, it can lead to various debilitating symptoms. It is important to know what happens if you don't get enough of vitamin B5, as this nutrient is crucial for energy and hormone production. A balanced diet is often all that is needed to prevent it.

Quick Summary

A pantothenic acid deficiency can cause debilitating symptoms like fatigue, headaches, neurological issues including numbness or burning feet, and digestive problems. Though very uncommon, it typically appears in conjunction with severe malnutrition or other B-vitamin deficiencies.

Key Points

Deficiency is Rare: Because vitamin B5 (pantothenic acid) is found in nearly all foods, a deficiency is very uncommon in developed countries.
Symptoms Are General: Signs of deficiency, such as fatigue, headache, and irritability, can easily be mistaken for other health issues or deficiencies.
Neurological Effects: Severe deficiency can cause neurological problems like numbness, tingling, and a burning sensation in the hands and feet.
Crucial for Energy: Vitamin B5 is vital for converting food into energy by assisting in the metabolism of carbohydrates, proteins, and fats.
Best Sourced from Food: The most effective way to maintain adequate levels is through a varied diet rich in unprocessed foods like whole grains, vegetables, and meats.
Underlying Causes: Risk factors for deficiency include severe malnutrition, chronic alcoholism, malabsorption disorders, and rare genetic mutations.

The Crucial Role of Vitamin B5

Vitamin B5, known as pantothenic acid, is a water-soluble vitamin essential for many metabolic functions. Its name, from the Greek word "pantou" meaning "everywhere," reflects its presence in various foods. The body requires regular dietary intake of B5 as it doesn't store large amounts. It is vital for producing coenzyme A (CoA), a molecule involved in numerous enzymatic reactions, including energy production, fatty acid metabolism, hormone and neurotransmitter synthesis, and red blood cell production.

Causes and Risk Factors of a Deficiency

Deficiency of pantothenic acid is rare in developed nations due to its prevalence in the food supply. It primarily occurs with severe malnutrition or concurrent deficiencies of other B-vitamins. Factors that can increase risk include severe malnutrition, malabsorption issues like inflammatory bowel disease or celiac disease, chronic alcoholism, and a rare genetic disorder called pantothenate kinase-associated neurodegeneration (PKAN). Some medications, including oral contraceptives, might also impact absorption. Processing and extensive cooking can reduce vitamin B5 content, making fresh, unprocessed foods preferable.

Symptoms of a Vitamin B5 Deficiency

Symptoms of pantothenic acid deficiency are often non-specific and can overlap with other B-vitamin deficiencies. Observations in severe malnutrition cases have identified specific symptoms. These can include general and neurological issues like fatigue, headaches, irritability, sleep disturbances, numbness or burning sensations in hands and feet, muscle cramps, and mild depression. Gastrointestinal symptoms such as nausea, vomiting, stomach cramps, loss of appetite, and diarrhea may also occur. Additionally, a weakened immune system leading to increased susceptibility to respiratory infections is possible.

How to Ensure Adequate Intake

A balanced and varied diet is the best way to ensure adequate vitamin B5 intake. The recommended daily intake for adults is typically 5 mg, which is easily met through diet. Foods rich in Vitamin B5 include organ meats, chicken, beef, salmon, eggs, milk, mushrooms, broccoli, sweet potatoes, avocados, whole grains, sunflower seeds, peanuts, and legumes. Consuming whole, unprocessed foods helps maximize intake as processing can remove B5. Cooking methods like steaming can also help retain the vitamin.

Comparison: Sufficient vs. Deficient Vitamin B5


Aspect	Sufficient Vitamin B5 Intake	Deficient Vitamin B5 Intake
Energy Levels	High and stable energy production through efficient metabolism of fats and carbs.	Fatigue, weakness, and overall low energy levels due to impaired energy metabolism.
Nervous System	Healthy nerve function and production of key neurotransmitters.	Neurological symptoms like numbness, tingling, and headaches due to altered nerve function.
Psychological State	Balanced mood and mental clarity, with good stress response.	Irritability, depression, restlessness, and difficulty coping with stress.
Digestive Health	Proper digestive function with good appetite.	Gastrointestinal issues, including stomach pain, nausea, vomiting, and diarrhea.
Skin and Hair	Healthy, smooth skin, and strong hair.	Skin irritation, acne, and potential hair loss.

Conclusion

Vitamin B5 deficiency is rare for those with a balanced diet. This vital nutrient is critical for energy metabolism, hormone synthesis, and the health of the nervous system, skin, and hair. Risk factors include severe malnutrition and certain medical conditions. Symptoms can encompass fatigue, headaches, burning feet, and digestive issues. Prevention is best achieved through a diet rich in whole grains, fresh vegetables, and lean protein. Consult a healthcare professional if you have concerns.

For more information on dietary supplements, the NIH Office of Dietary Supplements offers fact sheets.(https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/)

Frequently Asked Questions

No, a vitamin B5 deficiency is very rare due to its widespread availability in many foods. It primarily occurs in cases of severe malnutrition or alongside deficiencies of other B-vitamins.

Early signs of a vitamin B5 deficiency can include fatigue, headaches, irritability, restlessness, and digestive issues such as nausea and stomach cramps.

Rich food sources of vitamin B5 include organ meats, beef, chicken, mushrooms, avocados, whole grains, eggs, milk, and various legumes like lentils.

Burning feet syndrome is a term for the painful, burning, and tingling sensation in the feet and hands that can occur with a severe pantothenic acid deficiency.

Individuals with severe malnutrition, chronic alcoholism, malabsorption disorders, or those with a rare genetic disorder called PKAN are most at risk for a deficiency.

Yes, vitamin B5 is sensitive to heat and can be lost during extensive cooking, canning, or refining of food. To preserve the vitamin, it is best to consume fresh, unprocessed foods or use less aggressive cooking methods like steaming.

Treatment for a vitamin B5 deficiency typically involves improving the diet to include more B5-rich foods. In cases of severe deficiency, a healthcare provider may recommend dietary supplements.

It is difficult to get too much vitamin B5 from food alone. The body eliminates excess amounts through urine. Very large doses from supplements may rarely cause mild side effects like diarrhea.