Here is the complete guide to vitamin B5 (also called pantothenic acid), often nicknamed the “vitamin of all cells” because of its omnipresence and its central role in stress management and energy production.

The complete guide to vitamin B5: the cornerstone of your hormones and energy

The name “pantothenic” comes from the Greek word pantos, meaning “everywhere”. This name is no coincidence: vitamin B5 is found in almost all living foods. It is a key component of Coenzyme A, a crucial molecule that allows your body to produce energy and synthesize essential fats.

For vegetarians and vegans, vitamin B5 is a valuable nutrient for physical recovery and mental health. It helps the adrenal glands produce hormones that enable us to cope with everyday stress. Here is how to optimize your intake through plant-based foods.

What does vitamin B5 actually do in your body?

Vitamin B5 acts as a true metabolic hub:

Fat and carbohydrate metabolism: It helps convert nutrients into usable energy for the muscles and brain.
Steroid hormone synthesis: It is essential for producing cortisol (the stress hormone) and sex hormones.
Neurotransmitter production: It contributes to the creation of acetylcholine, which plays a role in memory and muscle control.
Hair and skin health: Vitamin B5 is famous for supporting hair growth and skin quality (often used as panthenol in cosmetic products).
Hemoglobin production: It helps form the red blood pigment responsible for transporting oxygen.

Daily requirements: stable and easy to obtain

Because vitamin B5 is found in many foods, deficiency is extremely rare. However, optimal intake can better support the body during periods of stress or intense activity.

Recommended daily intake

Profile	Recommended daily intake
Adult (men and women)	5 mg
Pregnant women	5 mg
Breastfeeding women	7 mg

Did you know? Vitamin B5 is sensitive to very high heat and industrial refining processes (canning, long freezing). To benefit from it fully, prioritize fresh foods and gentle cooking methods.

Vitamin B5 in plant-based nutrition: a natural abundance

Vegans naturally consume many vitamin B5 sources such as whole grains, legumes, and avocado. Unlike vitamin B12, there is no difficulty reaching recommended levels with a varied plant-based diet.

Top 10 best plant-based foods rich in vitamin B5

Mushrooms and nuts are among the richest natural sources of this vitamin.

Food	Serving	Vitamin B5 intake (mg)
1. Nutritional yeast / brewer’s yeast	1 tbsp	3.5 mg
2. Shiitake mushrooms (cooked)	100 g	3.6 mg
3. Sunflower seeds	30 g	2.1 mg
4. Button mushrooms (cooked)	100 g	1.5 mg
5. Sweet potato (cooked)	150 g	1.3 mg
6. Avocado	1/2 fruit	1.0 mg
7. Chickpeas (cooked)	150 g	0.8 mg
8. Lentils (cooked)	150 g	0.9 mg
9. Buckwheat (cooked)	150 g	0.6 mg
10. Cashews	30 g	0.4 mg

Signs of low intake: the “burning feet” syndrome

A true deficiency is exceptional, but a suboptimal intake may show up as:

Severe fatigue and insomnia: Linked to adrenal gland exhaustion.
Tingling and numbness: Especially a burning sensation in the extremities (hands and feet).
Digestive issues: Abdominal pain and nausea.
Hair loss and skin fragility.

FAQ: your most common questions about vitamin B5

Does B5 really help with acne?

Some studies suggest that high doses of vitamin B5 may help reduce acne lesions by regulating sebum production. In skincare, panthenol (pro-vitamin B5) is excellent for soothing irritated skin.

Are supplements necessary?

Rarely, except in cases of severe chronic fatigue or very intense athletic training. A diet rich in mushrooms, avocados, and whole grains is usually more than enough.

Does coffee affect B5?

Unlike vitamin B1, vitamin B5 is not particularly destroyed by coffee. However, chronic stress increases the use of B5 by the adrenal glands to produce cortisol.

What is the link between B5 and stress?

It is often called the “anti-stress vitamin”. It helps the body produce the hormones needed to adapt to external stressors. During periods of high workload, boost your intake with nutritional yeast and sunflower seeds!

Scientific references and sources

ANSES : Nutritional reference values for vitamin B5 (2021).
EFSA (European Food Safety Authority) : “Scientific Opinion on Dietary Reference Values for pantothenic acid”.
National Institutes of Health (NIH) : Pantothenic Acid Fact Sheet for Health Professionals.
Linus Pauling Institute : “Pantothenic Acid – Micronutrient Information Center”.