Vitamin B5 — Pantothenic Acid
Pantothenic acid is a B vitamin that plays a central role in converting food into energy and in the production of coenzyme A, which the body uses to metabolize fats, carbohydrates, and protein. It’s also involved in the synthesis of hormones and in maintaining healthy skin. It works quietly in the background — not a vitamin people talk about much, and for good reason. Deficiency is genuinely rare because pantothenic acid is found in almost every food in meaningful amounts. The name itself comes from the Greek word for “everywhere,” which is an accurate description of how it’s distributed across the food supply.
For most people, pantothenic acid is simply not something that requires active attention. Eat a varied diet and you’re almost certainly getting enough. It becomes relevant primarily in the context of severe malnutrition or extremely restricted eating — situations where overall dietary variety has broken down significantly.
Meat, eggs, dairy, legumes, and whole grains are all solid sources. Avocado and mushrooms are among the better plant sources.
Reference Card
Vitamin type: Water-soluble Pillar: Nourish
What it does for you
- Converts food into usable energy
- Essential for fat, carbohydrate, and protein metabolism
- Supports hormone synthesis and skin health
Where to get it
- Chicken, beef, eggs, dairy, avocado, mushrooms, legumes, whole grains, sweet potato
Considerations
- Water-soluble — needs regular replenishment through food
- Found in almost every whole food — deficiency is rare in anyone eating with reasonable variety
- Processing and cooking reduce pantothenic acid content in food
Signs your intake might be low
- Fatigue and irritability
- Numbness or tingling in the hands and feet
- Digestive discomfort
Common myths
- Pantothenic acid needs to be actively tracked — dietary variety covers it for virtually everyone; it’s not a nutrient that requires specific attention outside of severely restricted diets