Vitamin B5 (Pantothenic Acid)

🧠 Top 20 Health Benefits of Vitamin B5 (Pantothenic Acid)

1. Converts food into energy — via coenzyme A (CoA), essential for metabolizing fats, carbs, and proteins
2. Supports adrenal function — helps produce stress hormones like cortisol
3. Promotes red blood cell formation — aids oxygen transport
4. Improves skin hydration and elasticity — used in moisturizers and acne treatments
5. Supports healthy hair growth and texture — often added to shampoos
6. Enhances wound healing — especially when used topically as panthenol
7. Reduces inflammation — may help with arthritis and chronic conditions
8. Supports liver detoxification — helps break down toxins and drugs
9. Improves mood and mental clarity — via neurotransmitter synthesis
10. Boosts immune system function
11. May lower LDL cholesterol and triglycerides — especially in the form of pantethine
12. Supports digestive health — improves enzyme production
13. Helps regulate melatonin and sleep cycles
14. Improves stamina and reduces fatigue
15. Supports hormone synthesis — including sex and stress hormones
16. May reduce symptoms of asthma and allergies
17. Supports fetal development during pregnancy
18. May help manage blood sugar levels
19. Improves skin barrier function — reduces dryness and irritation
20. May reduce risk of neurodegenerative diseases — like Alzheimer’s

🔗 Nutrient Interactions

Vitamin B5 works synergistically with:

• B1, B2, B3, B6, B12 — all part of the energy metabolism and nervous system support team
• Biotin (B7) — together they support skin, hair, and nail health
• Folate (B9) — helps regulate homocysteine and methylation
• Vitamin C — enhances collagen synthesis and antioxidant defense
• Magnesium — supports CoA enzyme activity

🧬 MTHFR Connection

While B5 isn’t directly processed by the MTHFR enzyme, it plays a supportive role in methylation and detox pathways:

• Coenzyme A (from B5) is required for acetylation reactions, which complement methylation
• B5 helps buffer oxidative stress and supports adrenal resilience — both critical in MTHFR-related fatigue and mood issues
• People with MTHFR mutations may benefit from B-complex formulas that include B5 to support overall metabolic balance

🥑 Top Food Sources of Vitamin B5 (Pantothenic Acid)

Food	B5 per Serving	Serving Size
Chicken liver	8.3 mg	3 oz
Sunflower seeds	6.0 mg	3 oz
Avocado	2.8 mg	1 fruit
Salmon	1.6 mg	3 oz
Portobello mushrooms	1.9 mg	1 cup sliced
Lentils (cooked)	1.3 mg	1 cup
Sweet potatoes	1.3 mg	1 cup mashed
Eggs	0.9 mg	1 large
Cauliflower	0.7 mg	1 cup
Whole milk	1.8 mg	16 oz
Pork chops	1.7 mg	6 oz
Peas (cooked)	3.0 mg	1 cup
Black beans	2.0 mg	1 cup
Rye grain	2.0 mg	1 cup
Tuna	1.0 mg	3 oz

The recommended daily intake is 5 mg for adults, 6 mg during pregnancy, and 7 mg while breastfeeding.

⚠️ Side Effects & Overdose Risks

Vitamin B5 is water-soluble, so excess is usually excreted. However, very high doses (10+ grams/day) may cause:

• Diarrhea
• Nausea or stomach cramps
• Muscle aches
• Rare allergic reactions (rash, itching)
• No established upper limit, but megadoses should be avoided unless medically supervised