Its name comes from the Greek word for "everywhere," and that's a good summary: nearly every food has some.
Written by Vita Globe Editorial Team | Reviewed against NIH Office of Dietary Supplements guidance | Updated October 7, 2026
Quick Answer
Pantothenic acid (vitamin B5) is used to make coenzyme A, which your body needs to build and break down fats and run many other metabolic reactions[1]. Adults need 5mg a day. Deficiency is rare because almost all foods contain it, and no upper limit has been set because no toxicity has been seen at high intakes[1].
In this article
What does pantothenic acid do?
Its main job is making coenzyme A (CoA). CoA is needed to build and break down fatty acids and to move chemical groups around in many metabolic processes, including the ones that release energy from food[1].
How much pantothenic acid do you need?
- Adults: 5mg a day
- Pregnancy: 6mg a day
- Breastfeeding: 7mg a day[1]
Which foods have pantothenic acid?
- Beef liver, 3 oz: 8.3mg
- Fortified breakfast cereal: up to 5mg
- Shiitake mushrooms, ½ cup cooked: 2.6mg
- Sunflower seeds, ¼ cup: 2.4mg
- Chicken breast, 3 oz: 1.3mg[1]
Do you need more pantothenic acid?
Probably not. Deficiency mainly happens with severe malnutrition[1]. It's included in a B complex for completeness, not because most people are short on it. Claims that high-dose B5 clears acne or melts fat aren't backed by strong evidence.
Our option
Vita Globe Vitamin B Complex Gummies
6mg of pantothenic acid per gummy (120% DV), as part of a six-B-vitamin formula.
Frequently asked questions
Can you take too much vitamin B5?
No upper limit has been set. Very large doses, around 10 grams a day, have caused mild diarrhea in some people[1].
Does vitamin B5 help acne?
Evidence is limited to small studies. It isn't an established acne treatment.
Is pantothenic acid the same as panthenol?
Panthenol is a related form used in hair and skin products. Your body can convert it to pantothenic acid.
Sources
- NIH ODS. Pantothenic Acid Fact Sheet for Health Professionals. ods.od.nih.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content from peer-reviewed research and guidance from bodies such as the NIH and FDA. We cite sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or managing a health condition.
