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Pantothenic Acid (Vitamin B5)
A water-soluble B vitamin that plays a behind-the-scenes role in turning food into energy and helping your body make hormones and red blood cells.
Benefits
- +Essential for converting food into energy (part of CoA synthesis)
- +Supports hormone production, including stress hormones
- +Important for healthy skin and wound healing
- +Helps your body produce red blood cells
- +May support healthy cholesterol levels
- +Deficiency is rare but can cause fatigue and irritability
Dosage & Cost
Range5–10 mg/day (RDA is 5 mg for adults)
TimingAny time of day, with or without food
Daily cost0.05–0.15
Most multivitamins already contain B5. Standalone supplementation is mainly needed if your diet is very restricted.
Side Effects
- !Very safe at normal doses — toxicity is rare
- !High doses may cause diarrhea or digestive upset
- !Generally well-tolerated
Food Sources
- • Chicken and beef
- • Eggs
- • Sweet potatoes
- • Avocados
- • Mushrooms
- • Whole grains
- • Legumes
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.