Ten Health Benefits of Vitamin B5 (Pantothenic Acid)

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that is found in all living cells within the body.

Foods that contain B5 vitamin include both plants and animals foods, such as:

• Meat and organ meats
• Beans and legumes
• Sweet potatoes
• Certain nuts and seeds
• Milk
• Eggs

Like the other B vitamins, this essential nutrient plays a role in energy metabolism, acting as a coenzyme to energy-producing chemical reactions. Specifically, it’s involved in the conversion of fats, hormones and carbohydrates from the foods we eat into usable energy that the body utilizes in many ways.

Aside from being critical in manufacturing red blood cells, vitamin B5 helps produce sex and stress-related hormones in the adrenal glands.

It’s also involved in the maintenance of a healthy digestive tract, supporting the immune system in the process. Very importantly, it works with other B vitamins in the “B vitamin complex,” helping the body use other nutrients, such as riboflavin (vitamin B2) and B6, for metabolic support.

Vitamin B5 Health Benefits

Below are some of the top benefits and functions of this essential nutrient:

1. Supports Cardiovascular Health
Your body needs pantothenic acid to synthesize cholesterol. A derivative of pantothenic acid is called pantethine, which has been studied for its ability to positively influence heart function, especially by maintaining normal cholesterol levels.

It seems to help protect arteries and prevent dangerous plaque buildup that can possibly lead to a heart attack or stroke.

High serum concentration of LDL cholesterol is a major risk factor for coronary heart disease, and numerous studies have shown that vitamin B5 may help reduce “bad” LDL cholesterol and triglyceride levels in the blood of people with elevated blood fats. At the same time, it helps raise “good” HDL cholesterol.

A daily dose of 900 milligrams of a vitamin B5 has been shown to lower LDL (bad) cholesterol and triglycerides, reducing the risk of cardiovascular disease. Keep in mind that 900 mg is significantly higher than the recommended daily amount of vitamin B5 per day, so this is only done with the supervision of your physician.

2. Helps Create Red Blood Cells
One other important vitamin B5 benefit is that it helps the body create red blood cells, which carry oxygen throughout our body.

It’s been shown to enhance the level of hemoglobin in our bodies, which is an ion-containing oxygen-transport protein. This means it beneficial for the prevention and treatment of anemia.

3. Metabolizes Food into Energy
All B vitamins help your body to convert carbohydrates into glucose, which is used as fuel and produces energy. B5 does this by synthesizing an enzyme known as coenzyme A (CoA), which breaks down sugars in the form of glucose for energy. It’s also used to synthesize and metabolize fats and proteins.


4. Maintains Healthy Nerve Function
Vitamin B5 is responsible for helping with nerve function, specifically for creating an important molecule called acetylcholine. The nervous system depends upon acetylcholine. This is the primary chemical that allows your nervous system to communicate back and forth with your organs.

Acetylcholine makes it possible for your brain and spinal cord to send nerve signals to our immune system, heart, lungs, kidneys, spleen, liver and more. It is also used to send nerve signals to muscles, so without enough pantothenic acid, nerve damage and impairment in movement can develop.

5. Improves Mental Performance
B vitamins in general are often correlated with improving mental function because they can decrease the risk for many problems, such as brain function illnesses or age-related memory and function loss. Some research even shows that cerebral deficiency in this nutrient may contribute to neurodegeneration, dementia and Alzheimer’s.

Vitamin B5 is known to regulate neurotransmitters and is essential for synthesis of acetyl-CoA, which helps form myelin that protects cells. Therefore it has the ability to support normal brain function and help us cope with stress, anxiety and depression.

It may also cut down on body fatigue because it balances hormones related to feelings of alertness or fatigue and boosts metabolism.

6. Helps Control the Body’s Stress Response
Pantothenic acid benefits include the ability to cope with stress. In fact, without B vitamins regulating hormones, the body could not survive due to how they support overall adrenal function.

This is why people who are chronically stressed or who are dealing with adrenal fatigue symptoms are highly encouraged to take B vitamin supplements. They can help battle effects of chronic stress and control appetite, energy, mood, temperature and more.

7. Aids Wound Healing
Studies have shown that pantothenic acid can help in treating skin reactions from radiation therapy and may speed up wound and cut healing.

It is also known to delay the appearance of premature aging, like wrinkles and dark spots on the skin — plus it might help reduce symptoms associated with eczema, insect bites and poison ivy.

8. Relieves Symptoms of Rheumatoid Arthritis
Some early studies suggest that B5 may help with the painful symptoms of rheumatoid arthritis. One study found that people with rheumatoid arthritis may have lower levels in their blood than healthy people. Low levels seems to be associated with the most severe symptoms of arthritis, including painful movements, stiffness and inflammation.

It has been recorded that high doses of pantothenic acid can help with controlling inflammation, stiffness and pain in people suffering from RA. Taking B vitamin complex supplements has been correlated with lower levels of joint pain, enhanced muscle strength, and fewer symptoms associated with muscle or joint fatigue.

9. Aids Immune Function
Vitamin B5 helps create antibodies that the immune system produces in order to defend us against potential threats. These can include environmental and allergic responses, as well as fighting off parasites, bacteria, viruses, the common cold or flu, and toxins.

Studies have shown that higher intake of pantothenic acid can result in a reduction in the proliferation of different harmful parasites and has been shown to inhibit the growth of dangerous bacteria. For example, it can help reduce infection of malaria, a deadly parasite.

It may also help control the body’s stress response, helping keep our immunity higher so we face less chance of becoming sick and run down.

10. Helps Fight Acne and Protect Skin Health
B5 may help reduce the appearance of premature aging, including signs on the skin like wrinkles, dark spots and discolorations. Studies have also shown that it also plays an important role in the pigmentation and growth of hair follicles and may prevent hair from losing its color during the aging process.

 According to recent studies, people who were given supplements containing B5 were shown to have a reduction in acne outbreaks compared to those who didn’t take the vitamin.