How it is correct to accept pantothenic acid and for what it serves
Sports nutrition

How it is correct to accept pantothenic acid and for what it serves?

Hello again! So, are you interested in the topic stated above? In today’s discussion, I will share my knowledge on this subject matter. I will give out information and explanations as if you were directly interviewing me, alright?

You see, I myself have been doing bodybuilding for a considerable time now. That is why I know the benefits of vitamins first-hand. Together we will explore further the functions of Pantothenic acid, or more commonly known as vitamin B5. We will also discuss the consequences of its deficiency in the body, its interaction with other substances, and its sources.

Whether or not you’re into sports and fitness already, understanding what this vitamin is all about will be of great benefit to you. First, let’s look at the name of the vitamin. The term “pantos” is a Greek word that means everywhere. Such is the name for this vitamin because it is widespread in nature. It is found in almost all food products. Pantothenic acid plays a leading role in the proper functioning of our body’s systems, therefore shaping our overall health.

pantothenic acid


It was an American biochemist and nutritionist named Dr. Roger Williams who first discovered and isolated Pantothenic acid in 1933 during his studies on vitamin B complex and yeast growth.

Also called Pantothenate, vitamin B is considered an anti-stress drug. It is a starting compound in the synthesis of coenzyme A (CoA), a cofactor for many enzyme processes. Coenzyme A is involved in the synthesis of essential fats, cholesterol, steroid hormones, vitamins A and D, and the neurotransmitter acetylcholine. For the brain and nervous system, it plays an important part in attention and learning. This enzyme also helps improve memory and promotes feelings of motivation and arousal.

Pantothenic acid, or vitamin B5, is water-soluble and is not stored long by the body. That is why it has to be regularly replenished. It does not tolerate thermal exposure (high temperature). It loses its functions and viability when heated.

Pantothenic acid promotes the breakdown of proteins, fats, and carbohydrates which leads to the production of energy needed by the body. If you’ve been feeling fatigued and/or lethargic, this could likely mean a lack of pantothenate for the adrenal cortex. This then inhibits the production of the necessary hormones for the synthesis.

Article contents:

Deficiency and intake

Effects of Pantothenic acid deficiency: 

  • memory impairment
  • insomnia
  • chronic fatigue syndrome
  • aggravated skin disorders (acne, dermatitis, eczemas)
  • increased allergic reactions
  • weak or thin hair, even hair loss
  • weak immune system (susceptibility to viral diseases)
  • possibility for arthritis
  • metabolic disorders resulting in obesity

It is also believed that Pantothenic acid promotes longevity. This is due to its role in stimulating the adrenal glands for the production of hormones. This is an effective tool in the treatment of allergies, heart disease, and colitis. Also, it is important to note that there is a higher consumption of this vitamin in people who regularly experience stress or do heavy physical exertion.

what is pantothenic acid

As a supplement, vitamin B is taken in powder or ampoule form. For experts, including the National Institutes of Health (NIH) of the U.S. Department of Health and Human Services, the recommended daily intake for infants 0-12 months old is from 1.7-1.8 mg per day. For children 1-13 years old, it is 2-4 mg per day. For 14 years old and over, the intake should be 5 mg a day. As for pregnant or breastfeeding women, 6-7 mg per day is advised.

The formulation of this vitamin in supplement form will necessarily contain calcium pantothenate.  Proper nutrition is still the recommended main source of intake of Pantothenic acid along with other vitamins and nutrients.

Vegetable sources:

  • whole grain bread and cereals
  • oranges and bananas
  • cucumber and tomatoes
  • radish and sweet potatoes
  • nuts and legumes
  • shiitake and other mushrooms
  • sunflower seeds
  • avocadoes

Animal sources:

  • bee milk (also known as Royal jelly)
  • egg and dairy products
  • salmon, tuna and other fish
  • meats like beef, pork, chicken, and turkey (including liver and kidney)

As I had mentioned earlier, please remember that vitamin B5 easily degrades when exposed to prolonged high heat, as well as high pH levels such as in acetic acid or lemon juice.

Interaction with other substances

Pantothenic acid is needed to metabolize fats, proteins, and coenzyme A (CoA). Coenzymes are some of the most important substances for sustaining life. It promotes the processes of oxidation in the body. Any biological reaction is impossible without it. It gives impetus to these biological reactions necessary for our bodies to function.

Fatty acids yield a lot of energy, but the problem is that they do not penetrate well into the cell. This is why it normally needs to be synthesized with coenzyme A. In the liver, it oxidizes amino acids, and glucose is produced.  Something extremely important I would like you to remember long after you’ve read this is that it synthesizes steroid cells. Thereby, actively increasing and improving muscle mass as well as strength. By transforming fat into energy, you will avoid becoming overweight or obese.

Clinically, there has been no conclusive evidence of serious or severe interactions with medications. However, there have been suggestions on minor or moderate interaction with antibiotics and blood-thinning medications. As with other pharmaceutical medication and supplements, it is always better to consult your physician first if you have particular concerns and conditions.

See also: Why do we need folic acid

General health and sports

In my view, Vitamin B5 is the most important vitamin for many reasons. It is multifunctional. It helps to maintain good muscle mass and form. It is medicinal and it is extensively used in the cosmetic industry. Used as a psychotropic drug, it helps treat and improve the nervous system. Vitamin B5, or Pantothenic acid, used correctly, has no significant conclusive contraindications, and is safe even in high doses. It is non-toxic yet it effectively detoxifies the body.

pantothenic acid benefits

Vitamin B5 promotes the proper functioning of the liver. It stimulates sex and adrenal glands in the secretion of hormones that our body needs. It increases stamina and muscle strength. Vitamin B5 also increases the resistance of cells to insulin, lowering, and normalizing blood sugar levels.

In sports, it helps athletes’ bodies overcome the impact and stress of training, especially from overtraining syndrome. In bodybuilding, apart from promoting muscle growth, research has suggested that vitamin B5 levels affect testosterone production. The healing and recovery of tendons are also believed to be improved by this vitamin.

I hope I was able to give you clear, understandable, and reliable explanations about what Pantothenic acid is. I hope our discussion gave you the necessary information you need on how to appropriately acquire and use this essential vitamin.

At this point, allow me to bid you goodbye. I recommend that you sign up for updates to my blog. If you like this topic and discussion, feel free to share this with your friends on social media. By all means, leave a comment if you have any insights or input about our topic today.


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vitamin B

coenzyme A

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pantothenic acid benefits

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pantothenic acid sources

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pantothenic acid synthesis

Questions and Answers:

Q: I’m convinced by the benefits and necessity of Vitamin B5. Since there’s no risk of overdose, is it okay to take 10,000mg in supplements a day to be sure?

A: When a substance is described as generally not having any risk of overdose, it doesn’t mean you can literally take as much as you want. The principle is taking reasonable amounts, especially guided by the recommended daily intake. Irrationally large doses like 10,000 mg in supplements a day, just like with other vitamins, will cause stomach problems.

Q: Why is Pantothenic acid or Vitamin B5 used in skincare products and cosmetics?

A: Vitamin B5 helps moisturize the skin and enhances the healing process of the skin.  It is good for treating acne. This is one of the effects of increased coenzymes brought about by this vitamin.

Q: You mentioned that you believe Vitamin B5 is the most important vitamin. Should I just get supplements with only vitamin B5?

A: Yes, I do believe it is (or, at least, one of) the most important vitamins. However, you should never neglect your intake of other vitamins and nutrients. I’ve also said, prioritize natural sources first, i.e. food. Of course, please take multivitamins and B-complex supplements in reasonable amounts.

Q: Why do marathon runners take Vitamin B5?

A: It is part of their performance supplements because it allows a prolonged release of energy. I mentioned in the article that B5 helps improve muscle strength and mass and so it is also ideal for bodybuilders and anyone else who is into working out.

Q: Is it true that Vitamin B supplements are recommended for heavy alcohol drinkers?

A: That is correct. Alcohol depletes Pantothenic acid supplies, along with other vitamins, in the system. Research has shown that vitamin B5 accelerates liver detoxification after consuming alcohol. This is also why alcoholism and biomechanical depression are often related.


  1. What is pantothenic acid? Why should I take it as I don’t know why is it useful?

  2. Is it true? My friend told me that vitamin B5 is good for hairs?

  3. Are there any side effects of pantothenic acid? I think excessive use of it causes baldness.

  4. Pantothenic acid is also called Vitamin B5 or B complex. There are eight vitamins under the B category in which B5 is useful in generating blood cells and whatever you eat in a day it helps it to convert from food to energy in your body including the use of fats and protein

  5. Yes! That’s right. It works as a shield of hairs and moisture to the scalp which prevents from getting dryness. It really gives your hair a fuller and a softer look hence enhances volume

  6. No there are no side effects of taking vitamin B5 unless you take a large dose of it you may get diarrhea that’s the only possibility.


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