Vitamin B5 (Pantothenic Acid): The Forgotten B Vitamin

Pantothenic acid gets its name from the Greek word "pantos" meaning "everywhere" — and that's fitting because it's found in virtually all foods. This widespread availability is both its strength (deficiency is extremely rare) and the reason it gets so little attention compared to its B-vitamin siblings.

Why B5 Matters

Pantothenic acid is a structural component of coenzyme A (CoA), one of the most important molecules in metabolism. CoA is involved in the synthesis and oxidation of fatty acids, the citric acid cycle (as acetyl-CoA), synthesis of cholesterol and steroid hormones, and the production of the neurotransmitter acetylcholine. Without CoA, energy metabolism would grind to a halt.

B5 is also required for the synthesis of acyl carrier protein (ACP), which is essential for fatty acid synthesis. This dual role in both building and breaking down fats makes pantothenic acid central to lipid metabolism.

Food Sources

Because pantothenic acid is present in nearly all foods, a varied diet easily provides adequate amounts. The richest sources include chicken liver, sunflower seeds, avocado, mushrooms (especially shiitake), sweet potatoes, and lentils. Food processing and refinement reduce B5 content — whole grains contain significantly more than refined versions.

Supplemental Forms

Calcium pantothenate is the most common supplement form. Pantethine, a derivative, has been studied for its effects on blood lipids, with some research suggesting it can modestly lower LDL cholesterol and triglycerides. Dexpanthenol (a topical form) is used in wound healing and skincare products.

For more on how all eight B vitamins work as an interconnected system, see The Complete B-Complex. Pantothenic acid also functions as a critical enzyme cofactor.

External resources: NIH — Pantothenic Acid Fact Sheet