What is vitamin B5 (Pantothenic Acid) good for?
Vitamin B5, is one of several essential vitamins that your body needs in order to survive and function properly. Also known as pantothenic acid, vitamin B5's primary goal is to help convert carbohydrates and fats into energy, although it has several other important functions in addition to this.
For example, vitamin B5 also plays a crucial role in the creation of red blood cells, DNA replication, and the production of sex-related and stress-related hormones. Furthermore, it helps convert other B vitamins into forms that the body can work with.
The name "pantothenic acid" is derived from the Greek word "pantos", which translates to "everywhere", as vitamin B5 is fairly ubiquitous in our diet and available in a large variety of foods. The problem is that vitamin B5 is mostly destroyed during processing, which is why it is important to avoid processed foods as much as possible and incorporate fresh produce into your diet at every opportunity.
Role in cholesterol levels
Vitamin B5 is involved in cholesterol regulation, and your body actually needs vitamin B5 in order to synthesize cholesterol. In one study of 120 people, it was found that participants who took vitamin B5 supplements saw significant improvements to their cholesterol levels.
There is also ongoing research that involves a derivative of vitamin B5, called pantethine, which also shows potential for helping to lower cholesterol levels. The results of several studies suggest that pantethine can help reduce triglycerides in the blood for people who have high cholesterol levels, and some of these studies observed that pantethine helped lower LDL or "bad" cholesterol and raise HDL or "good" cholesterol.
Role in skin health
There is a growing body of research that points towards vitamin B5's role in skin health. For example, it appears that vitamin B5 has a moisturizing effect on the skin, and limited studies suggest that vitamin B5 can even speed the wound healing process when taken in supplemental doses, especially following surgery.
Vitamin B5 in the form of panthenol and dexpanthenol are readily used in the cosmetic industry and incorporated into skin and hair products for the purpose of moisturizaton, while some creams and ointments also incorporate these forms of vitamin B5 to help treat itchiness, insect bites, and skin conditions such as eczema.
When should I take vitamin B5?
Vitamin B5 is water-soluble, meaning it can be taken without food, and taking most B vitamins on an empty stomach actually increases your body's capacity to absorb them.
Vitamin B5 is also a vitamin that is recommended to be taken early in the day due to its role in metabolism and energy production, so taking it before breakfast is the ideal moment.
What should I avoid taking vitamin B5 with?
Avoid with antibiotics
Vitamin B5 interferes with the absorption and effectiveness of tetracycline antibiotics, so you should take them at least four hours apart.
What are natural sources of vitamin B5?
If you are interested in achieving your daily vitamin B5 intake through your diet, rich sources of vitamin B5 include:
- Salmon
- Avocados
- Shiitake mushrooms
- Beef
- Beef liver
- Pork
- Sunflower seeds
- Sweet potatos
- Whole milk
- Lentils
Vitamin B5 data sources & further reading
Last updated by Asklepios on 30th January, 2025