Many of the processes the human body performs on a daily basis require a bit of outside assistance in the form of the vitamins and minerals obtained from eating a well-balanced diet. Each nutrient plays its own special role in maintaining our overall wellness, supporting different systems and promoting the health of cells. Some of the most important of these nutrients include vitamins A, C, D, E, and K, the B complex vitamins, zinc, iron, calcium, magnesium, and selenium. In this article, we will pay particular attention to one of the 8 B complex vitamins, vitamin B5 (also known as pantothenic acid), and explore not only its role in maintaining a healthy body, but also any added benefits it may provide.

Along with the other B complex vitamins, vitamin B5 belongs to the water-soluble category of vitamins. Unlike fat-soluble vitamins which have their excess amounts stored in the fatty tissue and liver, excess amounts of vitamin B5 exit the body fairly quickly. Therefore, it is very important to replenish your body’s B5 levels on a daily basis. Pantothenic acid is found in a number of different foods, including beef, chicken, organ meats, mushrooms, avocados, dairy milk, eggs, potatoes, oats, and broccoli. If you do not typically eat B5-rich foods, you may consider adding a vitamin B5 supplement to your routine.

There are many different options available when selecting any vitamin or mineral supplement, but we believe that one of the best choices is the vitamin B5 liquid form. Liquid supplements often have a much faster absorption rate than tablets, gummies, or capsules. These solid supplements require your body to perform an extra step that liquids do not: digestion. Digesting the outer barrier of the supplement in order to reach the nutrients inside takes time and may result in some or all of the dosage leaving your body before it has had the chance to absorb. With a liquid supplement, nutrients are already present in their liquid forms with no outside barrier inhibiting their absorption, eliminating the need for digestion and ensuring that your body has ample time to absorb the full dosage. A liquid vitamin B5 supplement may take the form of a multivitamin or B5 liquid drops. Depending on your goals for the supplement, you may benefit differently from each or from taking vitamin B5 sublingual vs oral, with sublingual supplements often sporting a slightly faster absorption rate than oral options.

What Is The Function Of Vitamin B5

So what is the function of vitamin B5 in the human body? As one of the 8 B complex vitamins, it plays a significant role in metabolism, specifically the synthesis of coenzyme A (CoA). Among other metabolic functions, CoA is essential for the construction and destruction of fatty acids, making vitamin B5 a necessity for the breaking down of fats consumed by your diet (1). This process is known as oxidation, and it helps create the energy your body needs to function throughout the day. 

Vitamin B5 also plays an important role in the health of the adrenal glands, helping them to produce proper amounts of sex and stress-related hormones (2). Because of its connection to the adrenals, researchers have begun to look into the question “Does vitamin B5 help with anxiety or stress?” Currently, there is no concrete evidence to support the notion that pantothenic acid reduces stress levels. However, its involvement with hormone regulation may be an indication that vitamin B5 and sleep could be linked as well, with supplements possibly providing enough relaxation to the body to make drifting off to sleep easier (3). Continuing with the theme of reduced stress, vitamin B5 for hair (and vitamin B5 for grey hair, specifically) has been considered as a treatment for stress-induced hair loss or loss of pigmentation, though there is currently not significant evidence in favor of this fact either.

You may also be wondering what is vitamin B5 good for closer to the surface? Believe it or not, vitamin B5 and acne may have a significant connection, as indicated by a few different theories. Since vitamin B5 is necessary for the production of CoA, and lack of CoA in the skin has been cited as a possible source of breakouts, vitamin B5 supplements to increase CoA production may be a viable option for some acne sufferers (4). It has also been theorized that vitamin B5 deficiency may result in an excess amount of fat in the body which is pushed out through the pores, resulting in the formation of acne. Either way, vitamin B5 could pose a possible treatment option for acne sufferers as well as those suffering from eczema and other skin conditions.

Vitamin B5 Side Effects

As we mentioned above, vitamin B5 belongs to the water-soluble category of vitamins, meaning that it is quite difficult to take too much of this particular nutrient. Excess amounts of the B vitamins are flushed from the body instead of being stored, so vitamin B5 side effects are unlikely to occur unless the nutrient is consumed in extreme amounts. Liquid B5 side effects occurring as a result of excessive consumption may include stomach pains or mild diarrhea. If you experience these side effects or signs of an allergic reaction while taking any supplements, you should seek medical attention.

Some common questions about the vitamin B5 benefits and side effects include: “Does vitamin B5 cause weight gain? Does vitamin B5 cause hair loss?” Currently, there is no substantial evidence to suggest that taking normal amounts of vitamin B5 would result in either of these side effects. In fact, as the previous section discussed, pantothenic acid plays a role in both metabolic function and adrenal health. Its ability to assist metabolic function suggests that it should not result in weight gain, and its stress hormone regulation indicates that it may even help counteract stress-induced hair loss. However, no matter what conditions you are experiencing, you should always consult with your physician before starting to take a new supplement regularly.

Best Liquid B5

The best liquid B5 supplement should be one that contains your daily recommended amount of vitamin B5, which you can learn more about in the next section. The point of supplementation is to ensure that your body maintains healthy amounts of the vitamins and minerals it needs every day, so most supplements should contain around the same amount of nutrients. This means that the best B5 supplement for weight loss, the best B5 supplement for energy, and the best liquid vitamin B5 for acne may all be much more similar than you thought, with variations occurring in what other vitamins or minerals are present alongside B5 in the formulas to support their unique purposes. As you search for your perfect supplement, keep in mind the goal of having a healthy amount of vitamins in your body that neither falls below nor exceeds too heavily the recommended amount of each nutrient.

One convenient way to make sure your body receives the right amount of vitamin B5 along with a variety of other essential vitamins is to consider taking a multivitamin, such as Better Family’s Liquid Daily Multivitamin. Our diverse blend of nutrients includes the rest of the B complex vitamins along with vitamins A, E, D, and K, as well as important minerals like zinc, iodine, chromium, and selenium. This all-in-one liquid solution can be consumed sublingually and is more concentrated than other liquid multivitamins, making it the standout choice among competitors for fast absorption of only the highest quality micronutrients. Both safe and effective, our Liquid Daily Multivitamin is a great choice for any household and can be given to family members of all ages.

How Much Vitamin B5 Per Day

Although vitamin B5 overdose is highly unlikely due to the water-soluble nature of the vitamin itself, you should still try to stick within the daily recommended amount of it and other nutrients when taking a multivitamin or other supplements. According the National Institutes of Health, the following is the recommended daily intake for vitamin B5 across various age groups (5):

• Birth to 6 months: 1.7 mg
• Infants 7–12 months: 1.8 mg
• Children 1–3 years: 2 mg
• Children 4–8 years: 3 mg
• Children 9–13 years: 4 mg
• Teens 14–18 years: 5 mg
• Adults 19 years and older: 5 mg

As you can see, how much vitamin B5 per day you need may vary across age groups, although the vitamin B5 dosage for seniors is typically about the same as younger adults. There are some extenuating circumstances that may result in the need for a higher daily dosage, such as pregnancy and breastfeeding. Pregnant individuals may require up to 6 mg per day while those who are breastfeeding may need up to 7 mg. Due to the essential role of most B vitamins in the healthy development of the fetus’s cells, a higher amount of B5 and other B vitamins can be necessary during pregnancy. Of course, consult with your physician in order to make sure you and your baby are receiving the proper amount of all the micronutrients you need to stay healthy.

Resources

1. “Pantothenic Acid – Vitamin B5.” Harvard School of Public Health, 2022, https://www.hsph.harvard.edu/nutritionsource/pantothenic-acid-vitamin-b5.
2. “Vitamin B5 (Pantothenic acid).” Mount Sinai, 2022, https://www.mountsinai.org/health-library/supplement/vitamin-b5-pantothenic-acid.
3. Morton, Gerry. “The Essential B Vitamins for Energy, Sleep and Metabolism: B2, B5, and B6.” MedFitNetwork, 5 July 2017, https://medfitnetwork.org/public/all-mfn/essential-b-vitamins-energy-sleep-metabolism-b2-b5-b6.
4. Kester, Sarah. “Pantothenic Acid for Acne: Does It Work and How to Use.” healthline, 22 June 2020, https://www.healthline.com/health/pantothenic-acid-for-acne-does-it-work-and-how-to-use.
5. “Pantothenic Acid Fact Sheet for Consumers.” National Institutes of Health, 22 March 2021, https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer.