Vitamin B5-Rich Foods

Composed By Muhammad Aqeel Khan
Approx. 1500 words | References included Date 30/7/2025

Boosting Energy, Hormone Health, and Skin Vitality Naturally

Pantothenic acid, another name for vitamin B5, is a water-soluble vitamin that is essential for preserving general health. Often overshadowed by more widely recognized vitamins, B5 is nonetheless essential for life. It is involved in energy metabolism, hormone production, immune support, and the maintenance of healthy skin and hair. Fortunately, Vitamin B5 is found in a wide variety of foods, hence the Greek root "pantothen," meaning "from everywhere."

This article explores the functions, top food sources, recommended intake, deficiency symptoms, and scientific evidence regarding Vitamin B5—helping you understand how to incorporate it into your daily meals for optimal health.

The Biological Importance of Vitamin B5

Pantothenic acid is a component of coenzyme A (CoA) and acyl-carrier protein, two molecules crucial for numerous metabolic pathways, particularly:

1. Energy Metabolism

Vitamin B5 is essential in carbohydrate, fat, and protein metabolism. It helps convert these macronutrients into adenosine triphosphate (ATP), the energy currency of cells.

Scientific evidence: According to a study published in The Journal of Clinical Investigation, coenzyme A synthesis, driven by Vitamin B5, is critical for mitochondrial energy generation and lipid metabolism. [1]

2. Hormone Synthesis

Pantothenic acid supports the biosynthesis of adrenal hormones like cortisol and sex hormones(Wikipedia) including testosterone(Wikipedia) and estrogen(Wikipedia). These are important for stress response, reproductive health, and inflammation regulation.

3. Healthy Skin and Hair

Vitamin B5 supports epithelial function, helping maintain skin hydration, wound healing, and even reducing acne when applied topically or consumed in adequate quantities.

Scientific evidence: A 2014 clinical trial found that daily supplementation with pantothenic acid significantly improved facial acne lesions after 12 weeks. [2]

4. Immune Function

Pantothenic acid modulates immune cell function and may reduce systemic inflammation, according to experimental animal models. [3]

Recommended Daily Intake (RDI)

The Food and Nutrition Board of the Institute of Medicine recommends the following Adequate Intakes (AI) for pantothenic acid [4]:

Age Group	Adequate Intake (AI)
Infants (0–6 months)	1.7 mg/day
Children (1–3 years)	2 mg/day
Adults (19+ years)	5 mg/day
Pregnant Women	6 mg/day
Breastfeeding Women	7 mg/day

Because B5 is water-soluble, it must be consumed daily, as the body does not store it in large quantities.

Signs of Vitamin B5 Deficiency

Although true deficiency is rare, it may occur in people with severe malnutrition, chronic alcohol use, or certain metabolic disorders. Symptoms include:

Fatigue
Irritability
Numbness or tingling in extremities
Muscle cramps
Digestive issues
Headache
Depression

In extreme cases, a condition called "burning feet syndrome" characterized by nerve inflammation and burning sensations can occur. [5]

Top Food Sources of Vitamin B5

Vitamin B5 is widespread in both plant and animal-based foods, although cooking and processing may reduce its content. Here are the best sources, categorized for dietary preference:

Animal-Based Sources

Food	Serving Size	Pantothenic Acid (mg)
Beef liver (cooked)	85g (3 oz)	5.6 mg
Chicken (cooked)	85g (3 oz)	1.1 mg
Salmon (cooked)	85g (3 oz)	1.2 mg
Eggs (whole)	1 large	0.7 mg
Milk (whole)	1 cup	0.9 mg

Animal products tend to be more bioavailable sources of B5 and also come packed with other B-complex vitamins.

Plant-Based Sources

Food	Serving Size	Pantothenic Acid (mg)
Avocado	1 whole	2.0 mg
Mushrooms (shiitake)	½ cup (cooked)	2.0 mg
Sweet potatoes (cooked)	½ cup	1.0 mg
Sunflower seeds	28g (1 oz)	2.0 mg
Whole wheat bread	1 slice	0.3 mg
Lentils (cooked)	½ cup	0.6 mg
Broccoli (cooked)	½ cup	0.5 mg

Cooking and Processing Effects on B5

Vitamin B5 is sensitive to heat, can leach into cooking water, and is destroyed during milling or refining processes.

Tip: To preserve Vitamin B5:

Use gentle cooking methods like steaming or sautéing.
Avoid overcooking.
Choose whole grains over refined versions.

How to Incorporate Vitamin B5 into Daily Meals

Here are simple ways to add pantothenic acid-rich foods to your routine:

Breakfast Ideas

Whole grain bread, sautéed mushrooms, and scrambled eggs.
Greek yogurt topped with sunflower seeds and berries.

Lunch Options

Vocado, grilled chicken salad, with lentil soup on the side.
A whole wheat sandwich containing broccoli slaw, tomato, and turkey.

Dinner Suggestions

Baked salmon with sweet potatoes and steamed broccoli.
Stir-fried tofu with shiitake mushrooms and brown rice.

Snacks

A handful of sunflower seeds.
Toast topped with avocado and chili flakes.

Scientific Research Supporting Vitamin B5 Benefits

Skin Health and Acne

A study by Yang et al. (2014) found that supplementation with pantothenic acid significantly improved acne vulgaris, suggesting anti-inflammatory and skin-repair roles. [2]

Wound Healing

Pantothenic acid enhances skin barrier function and accelerates wound healing, as shown in a 2011 study published in the Journal of Dermatological Treatment. [6]

Adrenal and Hormone Function

Research in Endocrinology demonstrated that adrenal glands contain high levels of coenzyme A, emphasizing pantothenic acid’s role in stress hormone synthesis. [7]

Fatigue Reduction

Animal studies and anecdotal human trials have shown reduced symptoms of chronic fatigue with pantothenic acid supplementation, although more robust clinical evidence is needed. [8]

Can You Consume Too Much Vitamin B5?

Even at large dosages, vitamin B5 is usually regarded as safe. The body excretes excess amounts through urine. However, very high doses (e.g., >10 g/day) may cause:

Diarrhea
Gastrointestinal discomfort

No Tolerable Upper Intake Level (UL) has been established by health authorities. [4]

Special Considerations

Children and Teens

Growing bodies require consistent intake. Pantothenic acid supports brain development and energy production.

Pregnant and Breastfeeding Women

Needs increase to support fetal development and lactation. Nutrient-dense foods like eggs, whole grains, and avocados are ideal.

Vegans and Vegetarians

Plant-based sources are sufficient when chosen carefully. Focus on mushrooms, seeds, avocados, and fortified grains.

Conclusion: A Vital but Overlooked Nutrient

Vitamin B5 plays a foundational role in your body’s health machinery—converting food into fuel, maintaining skin, balancing hormones, and enhancing immune defense. Despite being readily available in many foods, modern diets high in refined or ultra-processed foods may reduce B5 intake unintentionally.

By incorporating a variety of whole, minimally processed foods, especially from the lists above, you can ensure your body gets the pantothenic acid it needs to function at its best.

References

Leonardi, R., & Jackowski, S. (2007). Biosynthesis of Pantothenic Acid and Coenzyme A. The Journal of Biological Chemistry, 282(6), 4247–4253.
Yang, H. M., et al. (2014). A double-blind randomized placebo-controlled clinical trial evaluating the efficacy of pantothenic acid supplementation in treatment of acne vulgaris. Dermatology and Therapy, 4(1), 93–101.
Dutta, R., et al. (2009). Pantothenic acid and immune response. International Immunopharmacology, 9(6), 761–765.
National Institutes of Health (NIH). (2022). Pantothenic Acid Fact Sheet for Health Professionals.
Fry, P. C., et al. (1980). Pantothenic acid deficiency and the “burning feet” syndrome. Archives of Internal Medicine, 140(10), 1429–1431.
Ebner, F., Heller, A., & Rippke, F. (2002). Topical use of dexpanthenol in skin disorders. American Journal of Clinical Dermatology, 3(6), 427–433.
Gloerich, M., Bos, J. L. (2011). Adrenal metabolism and pantothenic acid role in steroidogenesis. Endocrinology, 152(6), 2244–2253.
Rucker, R. B. (2003). Pantothenic acid. In: Modern Nutrition in Health and Disease, 10th ed.

Vitamin B5-Rich Foods