Vitamin B5, also known as pantothenic acid, supports fat production and energy release. It is found in many foods, but can also be taken as a supplement. Deficiency is rare but can cause symptoms such as fatigue and weakness. It is safe in recommended doses, but high doses can cause side effects. Its only medically proven use is to treat or prevent deficiency.
Vitamin B5 is also known as pantothenic acid. When taken as a supplement, this vitamin is often combined into a capsule that contains other B vitamins, such as B1, B2, B3, B6, and B12. Vitamin B5 works in the body to support fat production, as well as release energy from proteins, starches, sugars, and fats. It also helps make red blood cells and helps the adrenal gland make hormones.
Many different foods naturally contain vitamin B5. Some good sources of pantothenic acid include mushrooms, cauliflower, and broccoli, as well as beef liver, sunflower seeds, and corn. It is also found in eggs and dairy products, such as yogurt. Raw foods generally have a higher concentration of this vitamin, since pantothenic acid is often lost in cooking, freezing, and canning.
It is rare for a person to be deficient in vitamin B5, because it exists in many different types of food. A deficiency can occur in cases of malnutrition that are so extreme that they are life-threatening. Poor digestion and absorption within the body can also contribute to a vitamin B5 deficiency. Symptoms of a possible lack of pantothenic acid can include fatigue, weakness, and listlessness. It can also cause burning feet, as well as numbness and tingling.
People can take these supplements for a variety of medical conditions, however the only medically proven use is to treat or prevent a pantothenic acid deficiency. There is not enough evidence that it can help treat other conditions, such as allergies, skin problems, and asthma, as well as depression and insomnia. People can also take this supplement for low blood pressure, carpal tunnel syndrome, and attention deficit hyperactivity disorder (ADHD), as well as to reduce arthritis symptoms. It can also be taken for cataracts, chronic fatigue syndrome, and heart problems.
Pantothenic acid is also available as a cream, called dexpanthenol. This is applied topically to the skin. While there is insufficient evidence of its effectiveness, the cream can be used to treat rashes, poison ivy, and insect bites. Some people may also apply it to treat acne and mild eczema.
Vitamin B5 is likely to be safe when taken in the recommended doses. Pregnant or lactating women should consult a doctor before taking any supplement. Patients suffering from hemophilia, a bleeding disorder, should not take vitamin B5 supplements, as this can increase the risk of bleeding. When taken in high doses, pantothenic acid can cause diarrhea, nausea, and heartburn.
The typical dose for an adult, 18 years or older, is 5 milligrams (mg) per day. Pregnant women may be advised to take 6 mg, and those who are breastfeeding may take 7 mg daily. The exact dose recommended for children under 18 years of age varies, depending on the specific age of the child. Parents should consult with the child’s pediatrician before introducing any supplement into the child’s diet.
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