Health Benefits of Vitamin B5

Health Benefits of Vitamin B5

Health Benefits of Vitamin B5

Vitamin B5, also known as Pantothenic acid, is present in all living cells and important to cell metabolism.  The name pantothenic acid comes from the Greek word meaning “everywhere”, referring to its wide availability in foods.

It is stable to moist heat and oxidation but destroyed by acids, such as vinegar or alkalis such as baking soda.  It is also destroyed by dry heat.  So, in many wholefoods, Vitamin B5 is readily available.

This vitamin is also produced in the intestine quite readily, if you have a healthy gut bacteria (microbiome).

What Affects Absorption?

Like all the Vitamin B family, Pantothenic acid should be taken with all the other B vitamins as a “B complex” for absorption.  Taken in isolation it is not absorbed well.

Antibiotics and diets high in processed foods and sugars can cause a deficiency in vitamin B5, so you may need increased amounts in your diet.


Since Vitamin B5 is easily accessible in the diet, it can be found in many foods, however good sources can be found in the following:

  • Organ meats
  • Brewers yeast
  • Egg yolks
  • Fish
  • Chicken
  • Whole grain cereals
  • Cheese
  • Peanuts
  • Dried beans
  • Mushrooms
  • Variety of fresh vegetables

Health Benefits:

Vitamin B5 works closely with the adrenal glands and become known as the “anti-stress vitamin”.  This is because it helps to support the adrenal glands in producing hormones such as cortisone and other adrenal hormones which counteract stress.  Other health benefits include:

  • Helps boost immunity
  • Counteracts stress, depression and anxiety
  • Maintains healthy skin and hair
  • Regulates blood pressure
  • Regulates cholesterol
  • Helps liver to metabolize toxic substances in the body
  • Relief from asthma
  • May help in autism
  • Improves symptoms of Parkinson’s Disease
  • Builds stamina
  • Helps to metabolize carbohydrates into energy
  • Decreases allergy reactions
  • Improves sleep (insomnia)
  • Headaches
  • Supports the adrenal glands


If you have adrenal fatigue, have been on antibiotics, eat refined or sugary foods or have M.S., you may benefit from therapeutic amounts of Vitamin B5.

50mg – 100mg is a good daily amount, however, if therapeutic amounts are needed then ranges between 250mg – 500mg can be consumed.

Up to 1,000mg daily of this vitamin can be taken without any side effects.


Although deficiency of this vitamin is unlikely due to it’s wide availability in foods, you may experience a deficiency with antibiotic use, dysbiosis (unbalanced gut bacteria) or with a processed diet.

Fatigue is usually the first symptom you will experience with deficiency of vitamin B5.  Also, physical and mental depression, digestive upset, loss of nerve function and reduced immunity.

There may also be vomiting, abdominal cramps, tingling of hands and feet, skin problems, recurrent respiratory problems and worsening of allergy symptoms.


Since Vitamin B5 is a very safe vitamin there have been no specific toxic effects from high doses.  Some people have experienced a sensitivity in their teeth and mild diarrhea at levels of 1,500mg taken for several weeks.

In the main however, this is a very safe vitamin.







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About Michelle

Michelle Firrisi is a Registered Holistic Nutritionist and Clinical Herbalist. She lived most of her life in the Island of Guernsey, in the Channel Islands, UK.

She now lives in beautiful British Columbia, Canada. Michelle also holds an Honours Degree in Bachelor of Science Podiatric Medicine and practices Reiki, Massage and Shamanism. Her main speciality is in the areas of Addiction, Anxiety, Depression and reversing Mood Disorders with targeted Amino Acid Therapy & Nutrition.

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Statements and opinions written on this website are based on experience and designed for educational purposes only. It should not be taken as professional medical advice. This information is not intended to diagnose, treat, cure or prevent any disease. Before changing your diet or with all medical conditions consult a qualified medical professional.