You’ve probably heard the buzz around biotin for hair or B12 for energy. Those vitamins get all the spotlight. Meanwhile, pantothenic acid—Vitamin B5—sits quietly in the background, doing some heavy lifting for your body every single day.
It’s not trendy. It doesn’t show up on supplement ads with glowing skin claims or weight-loss promises. But without enough of it, your energy takes a hit. Your skin can act up. Even your ability to handle stress can wobble.
If you’re always feeling a little off—tired, dull skin, sluggish metabolism—this often-ignored nutrient might be part of the story. Let’s unpack what it actually does, why it matters, and how to make sure your body’s getting what it needs.
What is Pantothenic Acid, Really?
Pantothenic acid sounds like something you’d find in a chemistry lab—not your kitchen. But it’s in more of your meals than you think. This is Vitamin B5, one of the eight B vitamins that help your body run smoothly behind the scenes.
Its job? Pretty crucial. Pantothenic acid helps turn the food you eat into usable energy. That sandwich, smoothie, or protein bowl you had for lunch? B5 helps break it down so your body can actually use it. It’s involved in making coenzyme A—a compound that powers your cells’ ability to process fats, carbs, and proteins. No B5, no fuel.
It’s water-soluble, which means your body doesn’t store it for later. You need to get it through food (or supplements) pretty regularly. And since it’s involved in everything from metabolism to hormone production, a shortage—even a mild one—can start to chip away at how good you feel overall.
Most people don’t think twice about this vitamin because deficiencies are technically rare. But here’s the catch: just because you’re not clinically deficient doesn’t mean you’re getting enough for your body to function at its best.
How Pantothenic Acid Supports Energy from the Inside Out
Your body runs on fuel. But it’s not just about eating enough—it’s about how efficiently your body converts food into actual energy. That’s where pantothenic acid steps in.
At the cellular level, B5 helps build something called coenzyme A. Without getting too technical, this compound is essential for breaking down macronutrients. Every time you eat a meal, coenzyme A helps extract energy from the fats, carbs, and proteins on your plate. No B5, no coenzyme A. And without that? Your body struggles to generate energy at full capacity.
This isn’t just textbook biochemistry. When B5 is running low, people often feel it in the form of low energy, sluggishness, or mental fog. You might sleep a full eight hours and still wake up tired. Your afternoon slump hits harder than usual. It’s easy to blame stress or screen time, but sometimes it’s a quiet nutrient gap.
Even mild deficiencies can start a chain reaction. Your body works harder to compensate, drawing more from reserves that don’t exist. And you’re left wondering why you feel off despite eating “healthy enough.”
Pantothenic acid helps fill that gap—not with a jolt, but with real cellular support. The kind that doesn’t crash by 3 p.m.
The skin connection: pantothenic acid and your complexion
It’s easy to throw money at serums and spot treatments when your skin acts up. What’s harder is looking at what’s happening from the inside.
Pantothenic acid plays a quiet but powerful role in how your skin behaves—especially when it comes to oil production, inflammation, and healing. This isn’t skincare hype. There’s growing research linking B5 to acne control, thanks to its role in reducing excess sebum and calming redness beneath the surface.
Some dermatologists have started recommending high-dose B5 supplements for acne-prone individuals who don’t respond to the usual options. It’s not a miracle cure. But in the right context, it can help regulate the oil imbalance that clogs pores and fuels breakouts.
Beyond acne, B5 supports the skin’s repair process. It helps rebuild the barrier when it’s been damaged—whether from sun, pollution, or a harsh exfoliant you regret using. That’s why you’ll often find panthenol, a B5 derivative, in healing ointments and moisturizers.
Topical forms can help on the surface. But when you’re dealing with chronic skin issues or slow healing, the deeper support often comes from getting enough B5 in your diet. Your skin reflects what your body’s doing behind the scenes—and pantothenic acid helps keep that system in balance.
Can pantothenic acid help with stress and hormonal balance?
Stress shows up in more ways than we realize—poor sleep, short fuse, wired-tired cycles, even skin flare-ups. And while most people reach for magnesium or adaptogens, pantothenic acid quietly plays a supporting role that’s often overlooked.
B5 is involved in the production of adrenal hormones. These are the messengers your body releases in response to stress—cortisol, adrenaline, and others that keep your system alert and responsive. When your B5 levels are steady, your adrenals can function more smoothly. But when you’re chronically stressed, your need for B5 goes up—and your reserves can get depleted fast.
That’s why some people feel more worn down than they should. It’s not always about burnout in the emotional sense. Sometimes, it’s physiological. If your nervous system’s been running on high alert for weeks or months, supporting it with the right nutrients—including B5—can make a difference.
The science here is still catching up to the anecdotes, but there’s a clear link between B5 and adrenal health. It doesn’t replace sleep, boundaries, or downtime—but it can be part of the recovery puzzle when your system feels stretched thin.
Best food sources and supplementation tips
Pantothenic acid isn’t hard to find—but it is easy to miss if you’re not paying attention to how your food is prepared. The name comes from the Greek word pantothen, meaning “from everywhere,” because B5 shows up in a wide range of foods. The problem is, modern processing and cooking methods can wipe it out before it ever hits your plate.
You’ll find it naturally in:
- Pasture-raised meats and organ meats (especially liver)
- Egg yolks
- Avocados
- Mushrooms
- Sweet potatoes
- Lentils
- Whole grains
It’s also present in some dairy products and fortified cereals, but the closer you stick to whole, minimally processed foods, the better your chances of absorbing what your body needs.
As for supplements, B5 is usually included in B-complex blends, but you can also find it on its own in higher doses—especially in products targeting skin health or stress support. If you’re considering supplementation, go for third-party-tested brands. Avoid products that cram every B vitamin into one pill without clear dosing.
The key is consistency. Because B5 is water-soluble, your body uses what it needs and flushes the rest. That means no stockpiling for later—you need a steady supply.
Who’s most likely to be deficient—and why it matters
Most people don’t get a lab slip that says “pantothenic acid deficiency.” It’s not one of those nutrients doctors routinely test for. But that doesn’t mean everyone’s getting enough.
If your diet leans heavily on packaged foods or fast meals, chances are your B5 intake isn’t as solid as it should be. The vitamin might technically be in processed food, but it’s often lost in the heating, freezing, or refining. What’s left behind isn’t always enough to meet your body’s daily needs.
Vegans and vegetarians can also run into gaps, especially if they’re not balancing their diets with a variety of legumes, grains, and vegetables. And if you’ve been through a period of intense stress—emotional or physical—your demand for B5 goes up. That includes post-surgery recovery, high-intensity training, or just a never-ending to-do list that keeps your nervous system buzzing.
Gut health plays a role too. If your digestion isn’t optimal, even the best diet can fall short in terms of absorption. People with chronic digestive issues like IBS, SIBO, or Crohn’s may not be absorbing nutrients efficiently, including pantothenic acid.
You don’t need a deficiency diagnosis to feel the effects. Even a subtle shortfall can leave you running on empty, with skin that doesn’t bounce back and energy that just won’t show up.
Build authority by sharing what actually helps
Pantothenic acid doesn’t shout for attention. It works quietly, behind the scenes—fueling energy, supporting your skin, helping you stay steady through stress. And when you give your audience real, helpful insights like this, you’re not just filling a content calendar. You’re giving them something they can actually use.
That kind of value builds trust. And trust builds authority.
At Trelexa, we specialize in helping wellness brands grow that kind of authority online—one meaningful, BS-free piece of content at a time. Whether it’s SEO-focused blogs, email campaigns, or full digital strategy, we craft messages that sound human and hit home.
Want to grow your brand with content that actually connects?
Connect with the Trelexa team—we’re ready when you are.
