Pantothenic Acid (Vitamin B5)
Also known as: vitamin b5, pantothenate, calcium pantothenate, dexpanthenol
Recommended Dosage
500–1500 mg
Pantothenic acid (vitamin B5) is an essential water-soluble vitamin that forms the core of coenzyme A (CoA), which is involved in over 100 metabolic reactions including fatty acid synthesis, energy production, and acetylcholine formation. Deficiency is extremely rare due to its wide distribution in foods. High-dose pantethine (the active form, 600-900mg/day) has evidence for modest cholesterol reduction, and topical dexpanthenol is well-established for wound healing.
TL;DR: Essential for CoA synthesis (energy metabolism, fat breakdown, hormone production). Deficiency rare but supplement shows promise for acne and stress-related fatigue.
Quick Facts
Evidence
Grade B
Studies
2
Interactions
1
Forms
1
Evidence Rating: Grade B — Moderate Evidence
Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.
Interaction Warnings
May reduce antibiotic absorption — take 2 hours apart.
Important Notes
- Deficiency is very rare on any varied diet
- Very large doses (>10g) may cause GI upset and diarrhea
- Most useful for those with high stress, acne, or poor diet quality
Clinical Evidence (2 studies)
Pantothenic acid for acne vulgaris: RCT
Yang M et al. (2014) — Dermatol Ther (Heidelb)
Pantothenic acid 2.2g/day significantly reduced total lesion count vs placebo at 12 weeks
View on PubMedCoA synthesis and B5 role in metabolism
Begley TP et al. (2001) — Nat Prod Rep
Pantothenic acid is the sole dietary precursor to coenzyme A, essential for fatty acid synthesis, TCA cycle, and hormone production
View on PubMedAlternatives to Consider
These supplements target similar goals and may be worth considering alongside or instead of Pantothenic Acid (Vitamin B5).
Biotin
Grade BWater-soluble B vitamin important for fat and carbohydrate metabolism. Commonly used for hair/nail support — evidence is stronger in true deficiency. Important: stop before lab tests.
Lysine
Grade BEssential amino acid best known for cold sore (herpes simplex) prevention. Also evidence for anxiety reduction when combined with arginine. Enhances calcium absorption. Vegans are at higher risk of deficiency.
Zinc
Grade AEssential mineral for immune function, wound healing, and testosterone production. Lozenges reduce cold duration by ~33%.
Related Supplements
Biotin
Grade B — Moderate EvidenceWater-soluble B vitamin important for fat and carbohydrate metabolism. Commonly used for hair/nail support — evidence is stronger in true deficiency. Important: stop before lab tests.
Lysine
Grade B — Moderate EvidenceEssential amino acid best known for cold sore (herpes simplex) prevention. Also evidence for anxiety reduction when combined with arginine. Enhances calcium absorption. Vegans are at higher risk of deficiency.
Ashwagandha
Grade A — Strong EvidenceAyurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.
Rhodiola Rosea
Grade B — Moderate EvidenceAdaptogenic herb with strong evidence for reducing stress-related fatigue. Comparable to low-dose antidepressants for mild depression.
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⚕️ Important Disclaimer
This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.
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