Description
"Vitamin B5" (pantothenic acid) is a water-soluble vitamin found in foods like meat, eggs, whole grains, and vegetables. The body utilizes it for energy metabolism, converting fats, carbohydrates, and proteins into fuel. Pantothenic acid also influences adrenal function by supporting cortisol regulation and stress adaptation. Furthermore, it is involved in neurotransmitter synthesis, contributing to nervous system stability. Unlike some vitamins, vitamin B5 is widely distributed in food sources, reducing the likelihood of deficiency with a balanced diet.
Functions in the Body
Category
Deficiency Symptoms
A deficiency in vitamin B5 can result in symptoms such as headache, fatigue, irritability, restlessness, disturbed sleep, nausea, vomiting, stomach cramps, numbing and burning sensations in the hands and feet, and muscle cramps.
Synergists & Antagonists
Vitamin B5 works synergistically with vitamins A, B1, B2, B3, B6, B9, PABA, B12, C, E, and minerals like chromium, potassium, sodium, phosphorus, and zinc to support energy metabolism, adrenal function, and skin health. However, high levels of copper may reduce its absorption or efficacy.
Vitamin B5
Warnings
Vitamin B5 may interact with tetracycline (antibiotic) and cholinesterase inhibitors (used for neurological conditions). High doses may cause mild side effects such as flushing or stomach discomfort.
Food Sources
Rich food sources of vitamin B5 include nutritional yeast, beans, lentils, peas, mushrooms, nuts, chicken, turkey, and dairy products.
Time Frame
Vitamin B5 can be taken anytime, but for optimal results, it is best taken early in the morning to support daily energy metabolism.
Depleted By
Vitamin B5 can be depleted by factors such as alcohol, sedatives, nicotine, hormone replacements, caffeine, analgesics, antidepressants, anti-inflammatory drugs, NSAIDs, and opioids. High stress levels can also reduce vitamin B5 due to its role in adrenal health.