Originally reviewed by Dr. med. Sina Havakeshian. Updated by the Sanbera editorial team, October 2026.
Also known as vitamin B5, pantothenic acid is one of the eight essential B vitamins your body needs to function properly. As a water-soluble vitamin, it helps convert carbohydrates, fats, and proteins into energy and is required to produce coenzyme A (CoA), a molecule involved in energy metabolism, hormone production, and fatty acid synthesis.
Pantothenic acid also contributes to the normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters, to normal mental performance, and to the reduction of tiredness and fatigue.
Like all B vitamins, pantothenic acid works together with other essential nutrients to support energy production and healthy metabolism. While a balanced diet is the best source of vitamin B5, a high-quality supplement can help bridge nutritional gaps when dietary intake is insufficient. At Sanbera, every formula provides vitamin B5, between 3 mg and 5.6 mg per daily dose of three tablets (50% to 94% of the reference intake).
In this article
- What is Pantothenic Acid?Learn what vitamin B5 is and why it is essential.
- Why your body needs Vitamin B5: Understand its role in energy production, metabolism, and hormone synthesis.
- Health benefits: Discover how vitamin B5 supports your body and mind.
- Food sources: Explore the best dietary sources of pantothenic acid.
- Signs of deficiency: Recognize common symptoms and causes.
- How much Vitamin B5 do you need? Find the recommended daily intake.
- Should you take a supplement? Learn when supplementation may be beneficial.
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Frequently asked questions: Get answers to the most common questions about vitamin B5.
What foods contain vitamin B5?
Because pantothenic acid (vitamin B5) is a water-soluble vitamin, your body cannot store significant amounts of it. Any excess is excreted in the urine, making it important to obtain adequate amounts through your daily diet.
Fortunately, vitamin B5 is found in a wide variety of foods, making deficiency uncommon for most people who eat a balanced diet. Both plant- and animal-based foods naturally contain pantothenic acid, allowing most individuals to meet their daily requirements through regular meals.
Some of the richest dietary sources of vitamin B5 include:
- Organ meats, such as liver
- Chicken and turkey
- Salmon and tuna
- Eggs
- Mushrooms
- Avocados
- Broccoli
- Sweet potatoes and potatoes
- Lentils, beans, and peas
- Sunflower seeds and peanuts
- Whole grains and fortified cereals
- Yogurt and milk
Because vitamin B5 is sensitive to food processing and can be lost during prolonged cooking, eating a varied diet that includes fresh, minimally processed foods helps maximise your intake.
While most healthy adults obtain enough vitamin B5 through food alone, certain groups, including older adults, people with highly restrictive diets, chronic digestive disorders, or increased nutritional demands, may benefit from a high-quality supplement to help maintain optimal nutrient intake.
Signs of Pantothenic Acid deficiency
Pantothenic acid (vitamin B5) deficiency is rare, as the vitamin is naturally present in a wide variety of foods. However, inadequate intake may occur in cases of severe malnutrition, highly restrictive diets, certain digestive disorders that impair nutrient absorption, or other medical conditions that affect nutritional status.
Because vitamin B5 plays a role in energy metabolism and in the production of hormones and some neurotransmitters, deficiency can affect multiple systems throughout the body.
Common signs and symptoms of pantothenic acid deficiency may include:
- Persistent fatigue and low energy
- Irritability or mood changes
- Difficulty concentrating or "brain fog"
- Headaches
- Numbness, tingling, or burning sensations in the hands and feet (sometimes called burning feet syndrome)
- Muscle cramps or weakness
- Sleep disturbances
- Digestive discomfort, including nausea or abdominal cramps
Many of these symptoms are non-specific and can have a variety of causes. If you experience persistent symptoms or suspect a nutritional deficiency, it is important to consult a qualified healthcare professional for appropriate assessment and advice.
Maintaining a varied, nutrient-rich diet is the best way to support healthy vitamin B5 levels. For individuals whose dietary intake may not consistently meet their nutritional needs, a supplement can provide a reliable daily source of pantothenic acid, which contributes to normal energy-yielding metabolism.
How does Pantothenic Acid support energy levels?
Pantothenic acid (vitamin B5) plays a central role in your body's ability to produce energy from the food you eat. As a key component in the production of coenzyme A (CoA), it helps convert carbohydrates, fats, and proteins into usable cellular energy. Without adequate vitamin B5, these energy-producing processes cannot function efficiently.
Because of its role in normal energy metabolism, vitamin B5 contributes to reducing feelings of tiredness and fatigue when consumed as part of a balanced intake of essential nutrients. Low vitamin B5 levels may be associated with symptoms such as fatigue, reduced stamina, difficulty concentrating, and general weakness, although true deficiency is uncommon in healthy individuals.
Vitamin B5 also works in close partnership with the other B-complex vitamins, including vitamins B1, B2, B3, B6, B7, B9, and B12. Many of them contribute to normal energy-yielding metabolism, and several also contribute to the normal functioning of the nervous system, so it makes sense to look at B-vitamin intake as a whole rather than at a single vitamin.
While vitamin B5 supports normal metabolic function, it is not a weight-loss nutrient. A healthy body weight is influenced by many factors, including diet, physical activity, sleep, and overall lifestyle.
At Sanbera, all four vegan, Swiss-made formulas provide vitamin B5 together with other B vitamins and vitamin C; the Daily Essential formulas also contain vitamins A, D and E and six minerals. Pantothenic acid contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.
Pantothenic acid and the immune system: what is known
A healthy immune system depends on a continuous supply of essential nutrients. Pantothenic acid has no authorised health claim for immune function, and the research is at an early stage: a 2018 study in mice infected with tuberculosis bacteria reported effects on immune responses, but results from animal studies cannot simply be transferred to people.
Vitamin B5 contributes to normal energy-yielding metabolism and is needed for the synthesis of coenzyme A (CoA), a molecule central to cellular metabolism.
Other nutrients, including vitamins C, D, B6 and B12, folate, zinc and selenium, contribute to the normal function of the immune system. A balanced overall intake matters more than any single nutrient.
Our Daily Essential Women and Daily Essential Men formulas provide vitamin B5 together with vitamins C, D, B6 and B12, folic acid and selenium, which contribute to the normal function of the immune system.
Pantothenic acid and healthy blood: which nutrients matter
Healthy red blood cells are essential for transporting oxygen from your lungs to tissues throughout the body. Pantothenic acid is not among the nutrients with an established role in red blood cell formation; those are mainly iron, vitamin B6, folate and vitamin B12.
Iron deficiency is the most common cause of anaemia. Iron contributes to the normal formation of red blood cells and haemoglobin and to normal oxygen transport in the body, and vitamins B6, B9 (folate) and B12 contribute to normal red blood cell formation.
A balanced intake of all essential nutrients helps reduce the risk of nutritional deficiencies. For example, vitamin C increases iron absorption.
The Sanbera Daily Essential formulas provide iron, vitamin B6, folic acid, vitamin B12 and vitamin C alongside vitamin B5. The Nightly Reload formulas contain B vitamins and vitamin C but no iron or other minerals.
Pantothenic acid, blood lipids and metabolism
Pantothenic acid (vitamin B5) plays an important role in the metabolism of fats, carbohydrates, and proteins. As a precursor to coenzyme A (CoA), it is involved in the synthesis and breakdown of fatty acids and cholesterol, processes that are essential for normal cellular function and overall metabolic health.
Healthy cholesterol levels, balanced blood lipids, and efficient energy metabolism are all important components of cardiovascular wellbeing. Vitamin B5 contributes to normal energy-yielding metabolism, but it should not be considered a treatment or preventive measure for heart disease, high blood pressure, or diabetes.
Some research has explored whether certain forms and doses of vitamin B5-related compounds may help support healthy blood lipid levels. The studies so far are small, and larger clinical trials are needed before firm conclusions can be drawn. Current evidence supports maintaining adequate vitamin B5 intake as part of a balanced diet rather than relying on supplementation to manage cardiovascular or metabolic conditions.
A heart-healthy lifestyle includes regular physical activity, a nutrient-rich diet, sufficient sleep, stress management, and maintaining healthy levels of essential vitamins and minerals.
Pantothenic acid, skin and hair: what we know
Healthy skin and hair depend on overall nutrition. Pantothenic acid (vitamin B5) contributes to normal energy-yielding metabolism, but it has no authorised health claim for skin, hair or nails.
As mentioned, vitamin B5 is needed for the production of coenzyme A (CoA), which is involved in fatty acid metabolism. Panthenol, a related compound, is widely used in skincare products applied directly to the skin.
Studies continue to explore the role of vitamin B5 in skin repair and hair, but the evidence for oral intake is limited.
Because your skin is the body's largest organ, it often reflects your overall nutritional status. Dull skin, brittle hair, and weakened nails can sometimes be associated with inadequate intake of essential nutrients, although many other factors, including genetics, hormones, stress, sleep, and environmental exposure, also influence their appearance.
Rather than relying on a single nutrient, healthy skin and hair benefit from a combination of vitamins, minerals, antioxidants, hydration, and a balanced lifestyle. Sanbera Daily Essential formulas provide vitamin B5 alongside biotin, niacin, riboflavin and vitamin A, which contribute to the maintenance of normal skin; biotin and selenium, which contribute to the maintenance of normal hair; and vitamin C, which contributes to normal collagen formation for the normal function of the skin.
How much Vitamin B5 do you need?
Because vitamin B5 (pantothenic acid) supports hundreds of essential metabolic processes, obtaining an adequate daily intake is important for maintaining normal energy metabolism, healthy cell function, and overall wellbeing. Since it is a water-soluble vitamin, your body does not store large amounts of it, making regular dietary intake essential.
The recommended daily intake of pantothenic acid varies slightly depending on age and life stage. According to current nutritional guidelines, the Adequate Intake (AI) is:
Most people can meet these requirements by eating a balanced diet that includes a variety of vegetables, legumes, whole grains, eggs, dairy products, fish, and lean meats. However, busy lifestyles, restrictive diets, increased nutritional demands, or certain medical conditions may make it more difficult to consistently obtain all the essential vitamins and minerals the body requires.
For those looking to support their daily nutritional intake, a comprehensive supplement can help fill dietary gaps.
Can you consume too much vitamin B5?
No tolerable upper intake level (UL) has been established for pantothenic acid because adverse effects from food sources and typical supplement doses are rare. Very high supplemental intakes may occasionally cause mild digestive discomfort, such as diarrhoea, so it is always advisable to follow the recommended dosage unless otherwise directed by a healthcare professional.
Should you take a Vitamin B5 supplement?
Most healthy adults can obtain sufficient vitamin B5 (pantothenic acid) through a varied, balanced diet, as it is naturally found in many plant- and animal-based foods. Because true deficiency is uncommon, supplementation is not necessary for everyone.
However, some people may benefit from additional nutritional support, particularly if their dietary intake is inconsistent or their nutritional requirements are increased. This may include:
- People with highly restrictive or unbalanced diets
- Individuals with digestive conditions that may affect nutrient absorption
- Older adults with reduced appetite or dietary variety
- Pregnant or breastfeeding women, whose nutritional requirements are higher
- People with busy lifestyles who may not consistently consume a balanced diet
Because vitamin B5 deficiency rarely occurs in isolation, a broad multinutrient supplement is often a more practical choice than vitamin B5 on its own.
Sanbera Daily Essential Women and Daily Essential Men each provide vitamin B5 alongside 17 other vitamins and minerals and fruit extracts, designed to complement a balanced diet.
While food should always be the foundation of good nutrition, a daily supplement can offer a practical way to help bridge nutritional gaps and maintain consistent micronutrient intake.
Frequently asked questions
Is pantothenic acid the same as vitamin B5?Yes. Pantothenic acid is the scientific name for vitamin B5, one of the eight essential B-complex vitamins. It is required for normal energy metabolism, hormone synthesis, and healthy cell function.
Can vitamin B5 help reduce tiredness?Vitamin B5 contributes to normal energy-yielding metabolism, helping your body convert carbohydrates, fats, and proteins into usable energy. When your nutritional needs are met, this supports normal energy levels and overall health.
Is pantothenic acid suitable for vegetarians and vegans? Yes. Many plant-based foods naturally contain vitamin B5, including legumes, mushrooms, avocados, whole grains, broccoli, potatoes, and sunflower seeds. Vegan-friendly supplements can also help support adequate daily intake when needed.
Should I take vitamin B5 on its own or as part of a multivitamin?For most people, a multinutrient supplement is the more practical choice, because diets that are low in vitamin B5 are usually low in other nutrients too.
Can vitamin B5 be taken every day? Yes. Because vitamin B5 is an essential water-soluble vitamin that the body does not store in significant amounts, it should be obtained regularly through your diet or, if appropriate, through daily supplementation as part of a balanced nutritional routine.
How long does it take to notice the benefits of vitamin B5?This varies from person to person and depends on overall diet, lifestyle, and nutritional status. Vitamin B5 supports normal physiological processes over time, so consistency is more important than expecting immediate results. A balanced diet and regular supplementation, when appropriate, provide the best long-term support.
Nourish better. Live better.
Pantothenic acid may not receive the same attention as vitamins C or D, yet it supports some of your body's most essential functions, from energy-yielding metabolism and the synthesis of steroid hormones to normal mental performance. Like every essential nutrient, however, vitamin B5 delivers its greatest benefits when it is part of a balanced nutritional foundation rather than viewed in isolation.
At Sanbera, we believe in looking at nutrition as a whole. That's why our formulas combine vitamins, and in the Daily Essential formulas minerals, with fruit extracts rather than offering single nutrients.
Every ingredient is selected with purpose. Our Daily and Nightly formulas are vegan, gluten-free and Swiss-made, and are created to complement modern lifestyles.
Lasting wellbeing begins with giving your body the nutrients it needs, consistently, every day.
Nourish your body with intention.
Discover the Sanbera Daily Essential and Nightly Reload collections and find the formula that fits your day and your evening.
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This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.