Vitamin B5 (Pantothenic Acid)
An essential B vitamin needed to make coenzyme A for energy metabolism.
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What it is
Pantothenic acid is a B vitamin used to make coenzyme A, central to energy production. It's found so widely in foods that deficiency is very rare.
How it works
Pantothenic acid (B5) is used to make coenzyme A, essential for metabolizing fats, carbohydrates, and proteins into energy. It's so widespread in food (its name means 'from everywhere') that deficiency is very rare.
What it's been studied for
Used to support energy metabolism; sometimes marketed for skin.
What the evidence shows
Because deficiency is rare, supplementing rarely provides noticeable benefit. Skin claims (for acne) come from limited studies and aren't well established.
Who should consider it
Because shortfalls are almost unheard of, supplementing rarely produces a noticeable effect. It's included in B-complexes and marketed, on limited evidence, for skin and acne.
Amounts commonly studied
Daily needs are around 5 mg; supplements often provide far more.
How to take it
Daily needs are around 5 mg, though supplements often provide far more. It's water-soluble and taken with or without food.
Forms & absorption
Pantothenic acid or pantethine; common in B-complexes.
Food sources
Nearly ubiquitous — meat, eggs, dairy, whole grains, legumes, avocado, and many vegetables.
Safety & interactions
Very safe and water-soluble; very high doses may cause digestive upset.
Myths & what it won't do
Myth: B5 clears acne. Reality: the evidence is limited and it's not an established acne treatment. Myth: extra B5 boosts energy. Reality: since deficiency is so rare, added amounts don't help most people.
Common questions
- Do I need a B5 supplement?
- Almost certainly not on its own — it's in so many foods that deficiency is extremely rare.
- Does it help skin or acne?
- Some products market it for acne, but the supporting evidence is limited.
- Is it safe?
- Very safe and water-soluble; very high doses may cause mild digestive upset.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Vitamin B5 (Pantothenic Acid)
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Yang M, Moclair B, Hatcher V, et al. A randomized, double-blind, placebo-controlled study of a novel pantothenic Acid-based dietary supplement in subjects with mild to moderate facial acne. Dermatol Ther (Heidelb). 2014;4(1):93-101. View study →Note: A single 12-week trial (48 adults enrolled) found fewer acne lesions; it hasn't been confirmed by larger independent studies.