What is pantothenic acid?

Pantothenic acid , also known as vitamin B5 , is a water-soluble B-complex vitamin responsible for numerous vital bodily functions – particularly energy metabolism , hormone production , and cell regeneration . The name comes from the Greek word " pantos ," meaning "everywhere," because pantothenic acid is indeed found in almost all plant and animal-based foods .

Pantothenic acid is an essential component of coenzyme A (CoA) and acyl carrier protein (ACP) – both key molecules involved in the formation, conversion, and utilization of carbohydrates, fats, and amino acids . Therefore, vitamin B5 plays a fundamental role in energy production, cell metabolism, and hormone regulation .

How does pantothenic acid work in the body?

1. Energy production and metabolism:
Pantothenic acid is necessary for the formation of coenzyme A (CoA) – one of the most important biochemical molecules in the human body. CoA is essential for:

  • the conversion of carbohydrates and fats into energy (ATP) ,

  • the metabolism of amino acids ,

  • and the synthesis and breakdown of fatty acids .
    A deficiency in pantothenic acid leads to a noticeable decrease in energy production , which manifests itself in fatigue, muscle weakness and concentration problems .

2. Production of hormones and neurotransmitters:
Vitamin B5 plays a crucial role in the synthesis of steroid hormones in the adrenal cortex, including cortisol, testosterone, estrogen, and progesterone . It also supports the formation of important neurotransmitters such as acetylcholine , which are essential for memory, concentration, and muscle control.
Pantothenic acid thus contributes to stress resistance as well as to a stable mood and mental performance .

3. Support of the nervous system:
Pantothenic acid is involved in the formation of the myelin sheath – a fatty protective layer that surrounds nerve fibers. Good myelination is crucial for rapid signal transmission between nerve cells , which is why vitamin B5 contributes to the health of the entire nervous system .

4. Promoting wound healing and cell regeneration:
Pantothenic acid is essential for cell division and renewal . It promotes the regeneration of skin, mucous membranes, and tissue and plays a key role in wound healing . For this reason, dexpanthenol – a precursor of pantothenic acid – is frequently used in skin and hair care products .

5. Support of liver and detoxification functions:
Coenzyme A, which is formed from pantothenic acid, is crucial for the breakdown of toxins, medications, and alcohol in the liver. Therefore, vitamin B5 indirectly contributes to relieving the burden on the detoxification organs .

6. Strengthening the immune system:
Pantothenic acid supports antibody production and improves resistance to infections and stress . It also contributes to the regulation of inflammatory responses in the body.

Benefits of pantothenic acid

  • Promotes energy production through efficient metabolism of carbohydrates, fats and proteins.

  • Supports the production of hormones and neurotransmitters

  • Improves stress resistance and mental performance

  • Promotes wound healing, skin and hair regeneration

  • Supports liver function and detoxification

  • Strengthens the immune system and protects against infections

  • Contributes to nerve and cell health

Recommended daily intake

According to the German Nutrition Society (DGE):

  • Adults: 5–6 mg per day

  • Pregnant and breastfeeding women: 6 mg per day
    The need increases with stress , physical exertion , high alcohol consumption , or chronic illnesses .

Because pantothenic acid is water-soluble, it is not stored in the body and must be supplied regularly.

Natural sources of pantothenic acid

  • Meat (especially beef, pork, chicken)

  • Fish (salmon, tuna, mackerel)

  • eggs

  • Dairy products (milk, yogurt, cheese)

  • whole grain products

  • Legumes (lentils, beans, peas)

  • Avocados, broccoli, mushrooms, sweet potatoes

  • Nuts and seeds (sunflower seeds, cashews)

Deficiency symptoms

Pantothenic acid deficiency is rare, as the vitamin is found in almost all foods. However, it can occur with a severely unbalanced diet , chronic stress , prolonged digestive disorders , or high alcohol consumption .
Typical symptoms:

  • Tiredness, exhaustion

  • Lack of concentration

  • Sleep disorders

  • Tingling or burning sensation in hands and feet (“burning feet syndrome”)

  • Headaches, irritability

  • Digestive problems and loss of appetite

Overdose and safety

Pantothenic acid is considered very safe . Even high doses (up to 1000 mg daily) rarely cause side effects. In isolated cases, very high doses may lead to mild stomach upset or diarrhea .

Conclusion

Pantothenic acid (vitamin B5) is a key vitamin for energy, hormone balance, cell regeneration, and stress management . It works deeply within the body's metabolic processes, ensuring that nutrients are efficiently converted into energy while simultaneously strengthening the nervous system, skin, and immune system.

Whether for performance in everyday life , healthy skin and hair or optimal regeneration after physical exertion – pantothenic acid is an indispensable component of a balanced diet and modern dietary supplements.

Sources

  1. German Nutrition Society (DGE). (2020): Reference values ​​for nutrient intake – Pantothenic acid.

  2. Cooper RG, et al. (2012): The role of pantothenic acid in human health. Nutr Metab (Lond) , 9(1), 103.

  3. van der Beek EJ. (2012): Vitamin B5 (pantothenic acid). In: Handbook of Vitamins , 5th ed., CRC Press.

  4. Smith CM, Song WO. (1996): Comparative nutrition of pantothenic acid. J Nutr Biochem , 7(6), 312–321.