Also known as: Pantothenic acid, Calcium pantothenate, Pantethine, Panthenol
VitaminsStrong evidence
The precursor to coenzyme A, which sits at the centre of fat, carbohydrate and protein metabolism. Its name comes from the Greek for everywhere, which is a fair description of both its role and its distribution in food.
Typical dose
5.0–50.0 mg per day
With food; any time of day
What it is
Pantothenic acid takes its name from the Greek pantothen, meaning from everywhere, because it is present in virtually all foods. Meat, eggs, dairy, mushrooms, avocado, wholegrains and legumes all contribute.
That ubiquity has a direct consequence: genuine shortfall is extremely rare outside of severe malnutrition. Of all the B vitamins, this is the one least likely to be lacking in anyone eating normally.
Supplements usually supply calcium pantothenate. Pantethine is a more advanced form, closer to the active molecule, and is used at higher doses for specific purposes. Panthenol is the form used topically in skin and hair products, which is a different application entirely.
How it works
Pantothenic acid is the building block for coenzyme A, one of the most heavily used molecules in metabolism. Coenzyme A carries acetyl groups into the citric acid cycle, which is the central hub where carbohydrate, fat and protein are all ultimately burned for energy.
It is also required for acyl carrier protein, which is essential to synthesising fatty acids, and contributes to the production of cholesterol and steroid hormones.
Because coenzyme A is involved in so much, B5 status touches almost every metabolic process. That breadth is why marketing tends to reach for grand claims about energy — and why those claims mean little in someone whose intake is already adequate.
What the evidence shows
B5's essentiality is well established, but because deficiency is so rare, there is very little research on what supplementation does in normally fed people — and no good evidence that it does anything.
Pantethine at higher doses has been studied for effects on blood lipid markers, with some favourable findings. Those are considerably higher doses than the B5 in a multivitamin and represent a different use of the nutrient.
There is a small literature on skin outcomes at high doses. It is limited and not well replicated, and claims made for it in the supplement market run well ahead of what has been shown.
Dosing
Adequate intake is around 5-6 mg daily, which almost any diet supplies without effort.
Supplements typically provide 10-50 mg, well above requirement and mainly there to round out a B-complex rather than because anyone needs it.
Pantethine, used for its effects on lipid markers, is taken at considerably higher doses, generally 600-900 mg daily split across servings. That is a specific use rather than general supplementation, and worth discussing with a doctor first. Take with food.
At a glance
Common forms
Calcium pantothenate, Pantethine, D-panthenol (topical), Within B-complex
Half-life / duration
Water-soluble; excess cleared in urine within hours
Timing
With food; any time of day
Competition status
Permitted — not on the WADA Prohibited List
Category
Vitamins
Safety and side effects
Pantothenic acid is very well tolerated with no tolerable upper intake level established. Adverse effects are rare.
At high doses, loose stools and digestive upset are the main reported effects, and these resolve on reducing the dose.
Speak to your doctor before taking high-dose pantethine, particularly if you take regular medication.
Who should avoid it
Speak to your doctor before use if you take regular medication or are under medical care, particularly before using high-dose pantethine. Very well tolerated at ordinary supplemental amounts.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
