Vitamin B5, also known as pantothenic acid, is one of the most widespread B vitamins in the diet — its name comes from the Greek pantothen, meaning "from everywhere." Despite its abundance, its role in energy metabolism and hormone production makes it a relevant ingredient in the context of wellness.
What vitamin B5 is for
The central function of B5 is to be part of coenzyme A (CoA), a key molecule in energy metabolism. Through this mechanism:
- It participates in the conversion of carbohydrates, fats and proteins into usable energy
- It is necessary for the synthesis of steroid hormones (cortisol, testosterone, estrogens)
- It is involved in the production of acetylcholine — the neurotransmitter for memory and learning
- It is essential for the synthesis of hemoglobin
B5 and the adrenal glands
The adrenal glands — which produce cortisol in response to stress — have a particularly high concentration of vitamin B5. During periods of high stress, the demand for B5 increases. That is why B5 frequently appears in formulas designed for stress management and sustained energy, alongside ingredients like ashwagandha.
B5 and the skin
Dexpanthenol (provitamin B5) is one of the most widely used ingredients in cosmetics for its ability to hydrate and repair the skin barrier. With oral supplementation, studies show improvement in acne and skin regeneration.
Vitamin B5 deficiency
Isolated B5 deficiency is rare given its widespread presence in foods. The most characteristic sign when it occurs is "burning feet syndrome" — a burning sensation in the feet and legs. More relevant is relative deficiency in people with high metabolic demand.
How to take vitamin B5
The adequate daily dose is 5 mg. In supplements for energy and stress, doses of 10–50 mg are used, always within a B vitamin complex to take advantage of the synergies between them.
0 comments