Pantothenic Acid: Benefits and Nutrition

Pantothenic acid (vitamin B5), a water-soluble B vitamin, is sometimes called the "anti-stress vitamin." It is required for the body to make coenzyme A (CoA). CoA is involved in many reactions, such as converting fats, carbohydrates, and protein into energy in the body.

It's also needed to make hormones like melatonin and cortisol, and acetylcholine, a neurotransmitter that sends messages throughout the body.

The body can't make pantothenic acid, so it must be consumed daily through the diet or in supplement form.

This article summarizes the latest evidence of pantothenic acid's benefits and risks, how it's dosed, and how it can be incorporated into your diet.

It also discusses the effects of having too much or too little pantothenic acid in your body.

Uses of Pantothenic Acid

Pantothenic acid has been used for conditions as varied as the following:

• Hair loss
• Osteoarthritis (wear-and-tear arthritis)
• Diabetic nerve pain
• Parkinson's disease

There is not enough evidence to support using pantothenic acid for any of these uses.

Preliminary trials using test tubes or animal models have studied pantothenic acid's effects on the following conditions:

• Alzheimer's disease
• Huntington's disease
• Tuberculosis
• Malaria
• Cancer

It's unknown whether pantothenic acid will benefit people with these conditions. Large-scale human trials are needed to determine what effect, if any, pantothenic acid may have.

A small trial of a derivative of pantothenic acid called pantethine suggests it may help lower cholesterol. But there's no evidence yet that pantothenic acid itself does the same.

Clinical trials of pantothenic acid are few and far between. Here's the latest research.

Inflammation

The effects of pantothenic acid on a marker of inflammation called C-reactive protein (CRP) were studied in a trial of 908 adults over 40 years old.

Higher levels of CRP in the blood signal inflammation in the body.

People who took higher amounts of pantothenic acid had lower levels of CRP, meaning they had less inflammation.

Researchers concluded that pantothenic acid may act as an antioxidant to protect the body.

Acne

Pantothenic acid may be helpful for acne. It's known to help soften the skin and protect the skin barrier.

A small trial was conducted of 41 people with mild to moderate acne.

Researchers found that 2.2 grams (g) a day of pantothenic acid reduced the number of acne blemishes by 68% compared to a placebo (an inactive substance used in clinical trial control groups).

People who took pantothenic acid also reported improvements in their quality of life. More extensive clinical trials are needed to verify these effects.

Pantothenic Acid Deficiency

It's very rare to have a pantothenic acid deficiency, but it can occur if:

• Your intake is lower over time than recommended levels.
• You have a specific risk factor for lower than normal levels.
• There is a specific reason you are unable to digest or absorb pantothenic acid.

What Causes a Pantothenic Acid Deficiency?

Pantothenic acid deficiency may be caused by:

• Severe malnutrition
• Cerebral pantothenate deficiency, a metabolic defect in the brain that's associated with neurodegenerative conditions like Huntington's disease
• Genetic mutations in people with the autoimmune disease lupus
• Vitamin D deficiency

How Do I Know If I Have a Pantothenic Acid Deficiency?

A pantothenic acid deficiency may need to be properly identified and diagnosed by a healthcare provider through specific labs.

However, some identifying factors may signify a deficiency. Signs and symptoms of a pantothenic acid deficiency may include the following:

• Frequent pharyngitis
• Stomach pain
• Nausea
• Vomiting
• Muscle pain
• Extreme fatigue
• Irritability
• Depression
• Insomnia
• Numbness of the hands and feet

What Are the Side Effects of Pantothenic Acid?

Supplementing with pantothenic acid is unlikely to cause side effects at regular doses.

However, very high doses, such as 10 g per day, may cause diarrhea or muscle aches.

Precautions

Pantothenic acid as part of a healthy diet is recommended for people of all ages, including children and those who are pregnant or breastfeeding.

Do keep the following precautions in mind when using pantothenic acid:

Severe allergic reaction: Avoid using pantothenic acid if you have a known allergy to it or its ingredients. Ask your pharmacist or healthcare provider for a complete list of the ingredients if you're unsure.

Dosage: How Much Pantothenic Acid Should I Take?

The recommended daily intake of pantothenic acid for anyone over age 14 is 5 mg daily. This is typically obtained through the diet.

Low levels of pantothenic acid during pregnancy are associated with low birth weight babies. Pregnant or breastfeeding people require 6 to 7 mg of pantothenic acid daily. Some research suggests 10 mg per day is a better goal for pregnant people.

About 10–50 mg daily may be needed to correct a pantothenic acid deficiency, though keep in mind that this is rare. In severe cases, 3 g daily for a few weeks may be necessary to increase levels of pantothenic acid.

For other conditions, recommended doses may vary. For instance, 2.2 g of pantothenic acid daily for 12 weeks has been studied in a clinical trial for acne.

What Happens If I Take Too Much Pantothenic Acid?

In contrast to many vitamins, there is no established upper limit for pantothenic acid.

Side effects are unlikely, even if large doses are taken.

Very high doses of 10 g daily may cause diarrhea or muscle pain.

Interactions

Pantothenic acid is not known to have any significant drug interactions.

That said, it may make the following prescription medications less effective:

• Antibiotics (especially tetracyclines such as doxycycline)
• Medicines for Alzheimer's, including Aricept (donepezil), Exelon (rivastigmine), and Namenda (memantine)

It is essential to carefully read a supplement's ingredients list and nutrition facts panel to know which ingredients and how much of each ingredient is included. Please review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.

Similar Supplements

Other forms of pantothenic acid and its derivatives include the following:

• Calcium pantothenate
• Pantothenol (panthenol or provitamin B5)
• Pantethine
• D‐pantothenic acid
• Dexpanthenol

There are some differences between these forms. For instance, pantothenol and calcium pantothenate are frequently used in multivitamins because they are more stable (less affected by storage conditions) than pantothenic acid.

In some cases, these supplements may be used for different conditions. Pantothenol is used in cosmetics and skin care products, while pantethine may help lower cholesterol.

Sources of Pantothenic Acid & What to Look For

In general, recommended daily values of pantothenic acid can be easily obtained through a healthy diet without taking extra supplements.

For some people, though, additional supplements may be warranted.

Food Sources of Pantothenic Acid

Most foods contain pantothenic acid. The following foods are especially good sources of it:

• Meats (kidney, liver, beef, chicken)
• Dairy products
• Fortified cereals
• Mushrooms
• Sweet potatoes
• Avocado
• Nuts
• Seeds

Pantothenic Acid Supplements

Pantothenic acid is available as a component of B-vitamin combination products and by itself in tablet, capsule, and powder form.

Doses found in commercial supplements range from 10 to 1,000 mg.

Calcium pantothenate and pantethine are other common forms of the vitamin.

Summary

Pantothenic acid is essential to the body's function.  Around 5–7 mg a day is recommended for most adults. This can generally be obtained through the diet, though supplements are also available.

It's especially important during pregnancy, as low levels have been associated with low birth weight infants.

And deficiencies of pantothenic acid, though rare, may lead to dementia.

Unlike most other B vitamins, pantothenic acid has not been studied in many clinical trials.

It may be helpful for inflammation or acne, but there's not enough evidence to know for sure.