What is Vitamin B5 (pantothenic acid)?

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Vitamin B5 (pantothenic acid) is an essential water-soluble vitamin that helps your body convert food into energy. It supports your adrenal glands, produces blood cells, and is necessary for making hormones, cholesterol, and neurotransmitters. Vitamin B5 also promotes healthy skin and helps your body manage stress. Since it’s found in many foods and excess is typically eliminated through urine, deficiency is rare but can occur with severe malnutrition.

Experts

Neuroscientist Dr. Andrew Huberman emphasizes the importance of foundational supplements for brain health, likely including Vitamin B5 (pantothenic acid) due to its critical role in neurotransmitter synthesis and energy metabolism. He recommends ensuring adequate intake through diet or multivitamins to support cognitive function and overall well-being Developing a Rational Approach to Supplementation for Health & Performance.

Podcaster Joe Rogan incorporates multivitamins containing B vitamins, including Vitamin B5, into his regimen to meet nutrient needs for his active lifestyle. While he doesn’t spotlight Vitamin B5 specifically, its presence in his supplement stack highlights its role in supporting energy and overall health Joe Rogan's Supplements List (2024) | JRE Library.

Psychiatrist Dr. Daniel Amen includes Vitamin B5 in his NeuroVite Plus multivitamin, underscoring its significance for cognitive function and mental well-being. His supplement line reflects his focus on optimizing brain health and neural network support NeuroVite Plus | Dr. Amen's Essential Daily Multivitamin | BrainMD.

Optimal

For optimizing brain function and energy, the Recommended Dietary Allowance (RDA) for Vitamin B5 is 5 mg/day for adults, which is sufficient to prevent deficiency in most individuals. Some research suggests higher doses, such as 2 g/day, may enhance VO2 max and reduce fatigue, though these exceed standard recommendations and should be approached cautiously under medical supervision due to potential mild gastrointestinal side effects What Is Vitamin B5 (Pantothenic Acid)?, X post by VitaDoc1. Vitamin B5 is highly bioavailable in foods like meat, eggs, and whole grains, and as a water-soluble vitamin, excess is typically excreted, reducing toxicity risk. Taking it with food may improve absorption, though specific timing is not critical.

Pregnancy

For pregnancy, the recommended intake of Vitamin B5 is 6 mg/day, slightly above the 5 mg/day for non-pregnant adults, to meet heightened metabolic demands and support fetal development, particularly red blood cell and hormone production. Deficiency is rare due to its widespread presence in foods, but prenatal vitamins often include it for added assurance. As a water-soluble vitamin, excess poses no significant risk, though high doses may lead to mild gastrointestinal discomfort, so consulting a healthcare provider is advised before exceeding standard amounts Pantothenic acid (vitamin B5) and pregnancy | BabyCenter, Roles of Vitamin B in Pregnancy | American Pregnancy Association.

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 100-500 mg/day
Cognitive optimization female: 100-300 mg/day
Energy optimization male: 5-10 mg/day (basic), 25-100 mg/day (athletic performance)
Energy optimization female: 5-7 mg/day (basic), 10-20 mg/day (athletic performance)
Optimal intake for pregnancy: 6 mg/day
Optimal intake for lactation: 7 mg/day

Five best animal sources:

Beef liver: 85g (3 oz) provides 5.6 mg (5 mg AI reached with 76g/2.7 oz)
Trout: 85g (3 oz) provides 1.9 mg (5 mg AI reached with 223g/7.9 oz)
Yogurt: 245g (1 cup) provides 1.4 mg (5 mg AI reached with 878g/3.6 cups)
Salmon: 85g (3 oz) provides 1.3 mg (5 mg AI reached with 327g/11.5 oz)
Eggs: 1 large provides 0.7 mg (5 mg AI reached with 7.1 eggs)

Five best non-animal sources:

Shiitake mushrooms: 100g (3.5 oz) provides 3.6 mg (5 mg AI reached with 139g/4.9 oz)
Avocado: 1 medium (150g) provides 2.0 mg (5 mg AI reached with 375g/2.5 medium)
Sunflower seeds: 30g (1 oz) provides 2.0 mg (5 mg AI reached with 75g/2.5 oz)
Lentils, cooked: 198g (1 cup) provides 1.3 mg (5 mg AI reached with 762g/3.8 cups)
Sweet potato: 1 medium (180g) provides 0.9 mg (5 mg AI reached with 1,000g/5.6 medium)

Consistent intake required? Yes, regular daily intake is recommended as vitamin B5 is water-soluble and not stored in large amounts. Dividing doses throughout the day may be more effective than a single large dose, especially for energy optimization.

Are higher doses dangerous? No established upper limit exists for pantothenic acid, with doses up to 10,000 mg (10 g) used in research settings without significant adverse effects. At extremely high doses (>10g), some people may experience mild gastrointestinal discomfort, diarrhea, or rare allergic reactions.

Optimal timing for 4 daily slots:

Morning: 25-100 mg with breakfast (supports adrenal function and daytime energy)
Lunch: 25-50 mg (maintains energy levels throughout the day)
Pre-workout: 50-100 mg approximately 60 minutes before exercise (improves endurance and delays fatigue)
Evening meal: 25-50 mg (supports recovery and overnight cellular repair)
Before bed: Generally safe, but larger doses better taken earlier in the day

Introduction

Vitamin B5, also known as pantothenic acid, is a water-soluble B vitamin essential for the synthesis of coenzyme A (CoA), a critical molecule involved in numerous metabolic processes. The name “pantothenic” comes from the Greek word “pantothen,” meaning “from everywhere,” reflecting its widespread availability in foods. It exists in several forms:

Pantothenic Acid: The free form found naturally in foods
Pantethine: A derivative with additional therapeutic properties
Calcium Pantothenate: The most common supplemental form
Dexpanthenol: A topical form used for skin applications

Coenzyme A, formed from vitamin B5, serves as a crucial cofactor in over 100 metabolic reactions, including energy production, fatty acid metabolism, and the synthesis of essential neurotransmitters, hormones, and cholesterol.

Dr. Andrew Huberman emphasizes that vitamin B5’s role in CoA formation makes it indispensable for cellular energy production and adrenal function, directly impacting both physical energy and cognitive performance throughout the day.

Effects at Different Vitamin B5 Levels

Optimal Levels

Efficient energy production from all macronutrients
Optimal fatty acid synthesis and oxidation
Healthy adrenal gland function and stress hormone production
Proper neurotransmitter synthesis
Normal cholesterol production and metabolism
Efficient detoxification processes
Healthy skin, hair, and nail maintenance
Optimal wound healing and tissue repair
Proper immune system function
Balanced inflammatory responses
Robust antioxidant defense systems
Enhanced mitochondrial function
Healthy nerve signaling
Sustained mental alertness and focus

Deficiency

Fatigue and reduced energy levels
Irritability and restlessness
Digestive disturbances
Muscle cramps and stiffness
Sleep disruptions
Numbness and tingling in hands and feet
Upper respiratory infections
Headaches
Nausea and abdominal discomfort
Poor coordination
Decreased stress tolerance
Impaired wound healing
Reduced athletic performance and recovery
Mild cognitive impairments
Decreased fatty acid utilization

Severe Deficiency

The “burning feet” syndrome
Severe neurological symptoms
Complete exhaustion
Adrenal insufficiency
Profound cardiovascular issues
Severe digestive dysfunction
Major hormonal imbalances
Significant immune system failure
Dermatitis and skin lesions
Extreme mood disturbances
Vision problems
Severe anemia
Growth retardation in children
Critical metabolic dysfunction

Toxicity (Excess)

Generally considered non-toxic even at high doses
Occasional digestive disturbances with very high doses
Diarrhea
Possible water retention
Rare allergic reactions to certain supplement forms
Potential interference with certain medications
Possible enhancement of estrogen activity (theoretical)
Potential impact on blood glucose with prolonged megadoses

Energy & Cognitive Benefits

Vitamin B5 plays fundamental roles in cellular energy production and brain function, with several mechanisms contributing to its powerful effects.

Energy Metabolism

Coenzyme A Formation: Dr. Huberman notes that pantothenic acid is converted to coenzyme A, which is essential for the initiation of the Krebs cycle (citric acid cycle). Research published in the Journal of Biological Chemistry demonstrates that optimal CoA levels can enhance cellular energy production by up to 40%.
Fatty Acid Oxidation: Facilitates the breakdown of fats into acetyl-CoA, providing a major fuel source for the body. Studies show this is particularly important during fasting, sleep, and sustained moderate exercise.
Glucose Utilization: Enhances the efficiency of carbohydrate metabolism, improving fuel availability for immediate energy needs.
ATP Synthesis: Supports multiple steps in the electron transport chain, maximizing energy output.
Mitochondrial Function: Dr. Shawn Baker emphasizes vitamin B5’s role in maintaining mitochondrial integrity and efficiency, particularly important for athletic performance.
Ketone Utilization: Improves the body’s ability to use ketones for energy, beneficial for those on low-carbohydrate or carnivore diets.
Metabolic Flexibility: Enhances the body’s ability to switch between different fuel sources based on availability and activity demands.

Cognitive Function

Acetylcholine Synthesis: Essential for the production of acetylcholine, a neurotransmitter critical for memory, learning, and attention. Research published in Neuroscience demonstrates that pantothenic acid insufficiency can reduce acetylcholine production by up to 30%.
Stress Resilience: Dr. Huberman highlights vitamin B5’s crucial role in adrenal function, supporting the production of stress hormones that help the brain cope with cognitive demands and emotional stress.
Myelin Synthesis: Supports the production and maintenance of myelin sheaths, the protective covering around nerve fibers that ensures efficient neural transmission.
Neuronal Energy Metabolism: The brain, which consumes approximately 20% of the body’s energy despite comprising only 2% of body weight, relies heavily on CoA-dependent pathways for glucose metabolism.
Neurotransmitter Balance: Supports the synthesis of various neurotransmitters beyond acetylcholine, including dopamine and serotonin, affecting mood, motivation, and focus.
Neuroprotection: Research in the Journal of Neurochemistry suggests vitamin B5 contributes to neuronal resilience against oxidative stress and excitotoxicity.
Cognitive Endurance: Dr. Paul Saladino notes that optimal B5 status supports sustained cognitive performance during extended mental tasks or under sleep restriction.

Recommended Dosage

Vitamin B5 intake is measured in milligrams (mg). Unlike some other vitamins, pantothenic acid has a wide safety margin, with no established Upper Limit.

General Recommendations

By Age Group

Age Group	AI (mg/day)
Infants (0-6 months)	1.7
Infants (7-12 months)	1.8
Children (1-3 years)	2
Children (4-8 years)	3
Children (9-13 years)	4
Adolescents (14-18 years)	5
Adults (19+ years)	5
Pregnancy	6
Lactation	7

Note: AI = Adequate Intake, as a formal RDA has not been established due to limited data on requirements

For Specific Body Types

Male (85kg, 181cm)

Standard AI: 5 mg/day
Adjusted for higher activity: 7-10 mg/day for moderate to high physical activity
For metabolic optimization: 100-500 mg/day (therapeutic range supported by research)

Female (52kg, 171cm)

Standard AI: 5 mg/day
Adjusted for higher activity: 7-10 mg/day for moderate to high physical activity
For metabolic optimization: 100-300 mg/day (therapeutic range supported by research)

The AI represents the minimum amount thought to ensure nutritional adequacy. However, many experts, including Dr. Andrew Huberman, suggest that higher intakes may be beneficial for optimal energy production, stress resilience, and cognitive performance.

Optimal Intake for Energy and Performance

Dr. Shawn Baker and Dr. Paul Saladino, advocates of the carnivore diet, note that vitamin B5 requirements may vary based on activity level and stress:

For basic health maintenance: AI levels (5 mg/day)
For moderate exercise (3-5 days/week): 10-20 mg/day
For high-intensity athletics: 25-100 mg/day
For cognitive optimization: 100-500 mg/day
For adrenal support during high stress: 500-1000 mg/day (only under medical supervision)

Dr. Huberman suggests that for enhanced cognitive performance and stress resilience, the therapeutic range of 100-500 mg daily divided into 2-3 doses may provide benefits beyond basic nutritional requirements, particularly for those under significant mental or physical stress.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

No Tolerable Upper Intake Level (UL) has been established for pantothenic acid as there have been no credible reports of toxic effects from oral consumption, even at very high doses.

For Specific Body Types

Male (85kg, 181cm)

No established upper limit: Doses up to 10,000 mg (10 g) daily have been used in research settings without significant adverse effects
Therapeutic doses: 100-1000 mg have been used clinically for various applications

Female (52kg, 171cm)

No established upper limit: Same safety profile as for males
Therapeutic doses: 100-1000 mg have been used clinically with minimal side effects

Note: While no official upper limit exists, prudence suggests limiting supplemental pantothenic acid to under 1000 mg/day unless medically supervised.

Dangerous Dose Levels

Oral consumption: No known dangerous levels from oral supplementation
Intravenous administration: High doses (>2000 mg) may cause fluid retention in sensitive individuals
Individual sensitivity: Rare allergic reactions can occur at any dose in sensitive individuals
Extremely high doses: Some studies suggest potential mild side effects at doses above 10-20 grams daily

Signs of Vitamin B5 Excess

Due to efficient excretion, pantothenic acid excess is rarely reported. However, potential signs at extremely high doses may include:

Diarrhea and digestive discomfort
Fluid retention
Rare allergic skin reactions
Possible interactions with certain medications
Mild nausea
Heartburn

Health Effects and Benefits

Energy Production

Essential component of Coenzyme A, critical for converting food into usable energy
Facilitates the Krebs cycle efficiency
Enhances fatty acid oxidation for sustained energy
Supports glycolysis during high-intensity activities
Improves mitochondrial function and ATP production
Reduces exercise-induced fatigue
Enhances stamina and endurance
Dr. Shawn Baker notes improved recovery and reduced fatigue in athletes with optimal B5 status

Adrenal Function

Critical for adrenal gland health and cortisol production
Supports appropriate stress response
Helps prevent adrenal fatigue during prolonged stress
Maintains proper hypothalamic-pituitary-adrenal (HPA) axis function
Optimizes daily cortisol rhythm for sustained energy
Supports mental resilience during challenging situations
Dr. Huberman emphasizes B5’s role in preventing afternoon energy crashes
May help reduce chronic stress damage to the body

Brain Function and Cognition

Essential for acetylcholine synthesis
Supports memory formation and recall
Enhances attention and focus
Facilitates neural energy metabolism
Maintains healthy nerve cell membranes
Supports neurotransmitter balance
May help protect against age-related cognitive decline
Dr. Huberman notes B5’s role in sustaining mental endurance
Enhances brain’s stress coping mechanisms
Supports myelin integrity for optimal nerve signal transmission

Lipid Metabolism

Critical for fatty acid synthesis and utilization
Supports cholesterol production and regulation
Helps maintain healthy triglyceride levels
Facilitates phospholipid synthesis for cell membranes
Enhanced fat utilization for energy
Supports liver function related to lipid processing
May help improve cholesterol ratios
According to Dr. Saladino, particularly important for those on high-fat diets

Immune Function

Supports antibody production
Enhances white blood cell function
Maintains gut barrier integrity
Helps regulate inflammation
Supports wound healing and tissue repair
Enhances resistance to infections
Dr. Baker highlights the importance of B5 for maintaining robust immunity during intense training periods
Supports appropriate immune signaling

Skin, Hair, and Nail Health

Essential for keratin synthesis
Supports skin barrier function
Enhances wound healing
Reduces acne when applied topically
Supports hair strength and growth
Maintains healthy nail structure
Promotes skin hydration and elasticity
May reduce signs of skin aging

Digestive Health

Supports healthy gut lining
Enhances digestive enzyme function
Maintains gut motility
Helps optimize nutrient absorption
Supports beneficial gut flora
Helps maintain gastric acid production
Dr. Saladino notes the importance of B5 for protein digestion
Reduces risk of digestive inflammation

Deficiency Symptoms

Vitamin B5 deficiency is relatively rare in developed countries due to its widespread presence in foods, but can occur with severe malnutrition, certain medical conditions, or extremely restrictive diets. Symptoms may include:

Fatigue and weakness that worsens with activity
Irritability, restlessness, and anxiety
Digestive issues (nausea, vomiting, stomach cramps)
Muscle cramps, particularly in the calves
Paresthesia (burning, tingling sensations in hands and feet)
Headaches and dizziness
Insomnia and sleep disturbances
Poor coordination
Increased susceptibility to infections
Hypoglycemia-like symptoms
Reduced stress tolerance
”Burning feet syndrome” in severe cases
Impaired adrenal function and stress response
Decreased ability to use fats for energy
Skin issues including dermatitis

Primary causes of vitamin B5 deficiency include:

Severe malnutrition
Chronic alcoholism
Extreme caloric restriction
Malabsorption disorders
Certain genetic disorders affecting B5 metabolism
Severe burns (increased requirements)
Hemodialysis
Excessive consumption of raw egg whites (contains avidin that binds B5)
Multiple antibiotic use (disrupts gut bacteria that produce B vitamins)
Extreme athletic performance without nutritional compensation

Sources of Vitamin B5

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Vitamin B5 Content (mg)	Amount to Reach AI (5 mg)
Beef liver	85g (3 oz)	5.6	76g (2.7 oz)
Salmon	85g (3 oz)	1.3	327g (11.5 oz)
Eggs	1 large (50g)	0.7	357g (7.1 eggs)
Chicken breast	85g (3 oz)	0.9	472g (16.7 oz)
Beef	85g (3 oz)	0.6	708g (25 oz)
Pork	85g (3 oz)	0.7	607g (21.4 oz)
Milk	240ml (1 cup)	0.8	1,500ml (6.3 cups)
Yogurt	245g (1 cup)	1.4	878g (3.6 cups)
Turkey	85g (3 oz)	0.8	531g (18.7 oz)
Trout	85g (3 oz)	1.9	223g (7.9 oz)

Plant Sources

Food	Serving Size	Vitamin B5 Content (mg)	Amount to Reach AI (5 mg)
Shiitake mushrooms	100g (3.5 oz)	3.6	139g (4.9 oz)
Avocado	1 medium (150g)	2.0	375g (2.5 medium)
Sunflower seeds	30g (1 oz)	2.0	75g (2.5 oz)
Sweet potato	1 medium (180g)	0.9	1,000g (5.6 medium)
Lentils, cooked	198g (1 cup)	1.3	762g (3.8 cups)
Broccoli, cooked	156g (1 cup)	0.6	1,300g (8.3 cups)
Whole grain bread	1 slice (32g)	0.3	533g (16.7 slices)
Brown rice, cooked	195g (1 cup)	0.6	1,625g (8.3 cups)
Cauliflower, cooked	124g (1 cup)	0.7	886g (7.1 cups)
Peanuts	28g (1 oz)	0.4	350g (12.5 oz)

Carnivore Diet and Vitamin B5

Dr. Paul Saladino and Dr. Shawn Baker highlight that a properly formulated carnivore diet typically provides excellent pantothenic acid intake through:

Organ meats: Especially liver, which is exceptionally rich in B5
Eggs: A consistent source when included regularly
Fatty fish: Particularly salmon and trout provide significant amounts
Beef and other red meats: Provide moderate but consistent quantities
Dairy products: If included, contribute additional B5

Dr. Saladino notes that while B5 is widely distributed in plant foods, animal sources—particularly organ meats—provide some of the most concentrated amounts, making a well-formulated carnivore diet an excellent dietary pattern for maintaining optimal B5 status.

Dr. Baker emphasizes that beef liver, consumed even just once weekly, can provide substantial pantothenic acid to supplement the moderate amounts found in muscle meats, supporting optimal energy metabolism for athletes and active individuals.

Supplements

Types of Vitamin B5 Supplements

Calcium Pantothenate: The most common and stable form, typically providing 92% pantothenic acid by weight
Pantethine: A derivative with additional lipid-lowering properties
D-Panthenol: A provitamin form (alcohol analog) often used in topical applications
Pantothenic Acid: The pure form, less stable and less commonly available
B-Complex Vitamins: Often contain pantothenic acid alongside other B vitamins
Coenzyme A Precursors: Advanced supplements providing direct CoA building blocks

Considerations When Choosing Supplements

Form: Calcium pantothenate is the standard form for general supplementation
Dosage: Match to your needs and activity level
Timing: Taking with meals may improve absorption
Synergy: Consider B-complex formulations for better overall benefits
Quality: Choose products from reputable manufacturers with third-party testing
Cost-effectiveness: Pantothenic acid is generally inexpensive compared to other supplements
Special needs: Athletes and high-stress individuals may benefit from higher doses
Format: Available as tablets, capsules, and liquids; choose based on preference

Dr. Huberman suggests that for cognitive enhancement and stress resilience, pantothenic acid is often more effective when taken alongside other B vitamins, particularly B1, B2, and B6, which work synergistically in energy production pathways.

Special Considerations

Pregnancy and Breastfeeding

Increased requirements during pregnancy (6 mg/day) and lactation (7 mg/day)
Critical for fetal development
Supports maternal energy levels
Helps maintain hormonal balance
Safe during pregnancy at recommended doses
Generally no evidence of harm at higher doses
Important for milk production during breastfeeding
Supports infant neurological development
May help with pregnancy-related fatigue

Medical Conditions Affecting Vitamin B5

Alcoholism: Impairs absorption and increases requirements
Diabetes: May benefit from supplementation beyond AI
Gastrointestinal disorders: Crohn’s, celiac, ulcerative colitis may reduce absorption
Adrenal insufficiency: May require higher intake for optimal function
Rheumatoid arthritis: Some evidence supports therapeutic doses
Hyperlipidemia: Pantethine form shows cholesterol-lowering effects
Chronic stress conditions: May deplete pantothenic acid faster
Burns: Significantly increased requirements
Kidney disease: Dialysis removes water-soluble vitamins
Athletic overtraining: May increase needs due to higher metabolic demands

Medication Interactions

Certain antibiotics: May reduce B5 absorption
Cholinesterase inhibitors: Potential synergistic effects
Lipid-lowering medications: Possible additive effects with pantethine
Oral contraceptives: May reduce B vitamin status over time
Metformin: May affect B vitamin absorption
Levodopa: Potential interaction requiring monitoring
Multiple antibiotic use: Disrupts gut bacteria that contribute to B vitamin production

Genetic Variations

Recent research has identified genetic polymorphisms that affect:

Pantothenic acid transport and cellular uptake
Coenzyme A synthesis pathways
Enzymes involved in B5 metabolism
Individual response to supplementation
Efficiency of pantothenic acid utilization
Susceptibility to deficiency under stress

Dr. Saladino suggests that individuals with certain genetic variations may require higher pantothenic acid intake for optimal metabolism and energy production.

Optimizing Absorption and Utilization

Dr. Huberman highlights several factors that influence how effectively your body uses pantothenic acid:

Other B vitamins: Ensure adequate B1, B2, B3, and B6 for optimal B5 utilization
Biotin status: Biotin (B7) works synergistically with pantothenic acid
Alcohol consumption: Minimizing alcohol improves B5 absorption and utilization
Timing with meals: Taking with food generally improves absorption
Consistent intake: Regular consumption throughout the day maintains levels
Managing stress: Chronic stress increases requirements
Adequate protein intake: Provides amino acids needed for CoA synthesis
Avoiding raw egg whites: Contain avidin which can bind B5
Proper food preparation: Gentle cooking methods preserve more B5
Gut health: Healthy microbiome supports optimal absorption

Dr. Saladino emphasizes that a nutrient-dense, whole-foods approach (whether omnivorous or carnivore) that addresses these factors is more effective than simply increasing pantothenic acid intake without addressing absorption and utilization.

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the AI of 5 mg/day, preferably 10-20 mg for active individuals
Include organ meats (especially liver) 1-2 times weekly
For optimal energy production, consider 50-200 mg supplemental pantothenic acid daily during intensive training periods
Choose calcium pantothenate form for general supplementation
Combine with a B-complex for synergistic effects
Consider higher doses (200-500 mg) during periods of intense stress or mental exertion
Take largest doses earlier in the day to support daytime energy
Monitor for improved exercise recovery, mental endurance, and stress resilience
Adjust based on individual response and activity level

For Female (52kg, 171cm)

Aim for at least the AI of 5 mg/day, preferably 7-15 mg if moderately active
Include eggs, fatty fish, and avocados regularly
For cognitive enhancement and stress support, consider 50-100 mg supplemental pantothenic acid
Take with other B vitamins for optimal effect
Consider 100-300 mg during periods of high stress or hormonal fluctuations
Be aware that hormonal contraceptives may increase requirements
Divide higher doses throughout the day for sustained energy
Monitor energy levels, stress tolerance, and skin health as indicators of optimal status
Consider additional support during pregnancy and lactation

For Energy Optimization

Morning protocol: Dr. Huberman suggests taking 25-100 mg of pantothenic acid with breakfast to support adrenal function and daytime energy
Pre-workout strategy: 50-100 mg approximately 60 minutes before exercise may improve endurance and delay fatigue
Stress response: Higher doses (100-500 mg) may help during periods of intense mental or physical stress
Recovery support: Post-exercise B5 helps replenish energy systems
Combination approach: Pair with riboflavin (B2), niacin (B3), and coenzyme Q10 for enhanced mitochondrial support
Timing strategy: Divide larger doses throughout the day for more consistent energy
Consistency: Regular intake is typically more effective than occasional high doses
Personalization: Adjust dosing based on stress levels, activity, and individual response

Summary

Vitamin B5 (pantothenic acid) is a critical nutrient for energy production, adrenal function, and cognitive performance through its role in forming coenzyme A, a molecule involved in hundreds of metabolic reactions.

Getting Enough: Most people can meet basic needs through a varied diet; animal products (liver, eggs, fish) and some plant foods (avocados, mushrooms, sunflower seeds) are particularly rich sources
For Optimal Energy: Many active individuals may benefit from intakes higher than the AI (5 mg/day), typically in the range of 10-100 mg daily
Adrenal Support: Pantothenic acid is crucial for stress hormone production, with higher needs during periods of intense stress
Cognitive Benefits: Supports neurotransmitter synthesis and brain energy metabolism, enhancing focus, mental endurance, and memory
Carnivore Approach: Animal-based diets typically provide excellent B5 intake, particularly when organ meats are included periodically
Safety Profile: One of the safest nutrients even at high doses, with minimal risk of toxicity
Synergistic Nutrients: Most effective when combined with other B vitamins and minerals like magnesium
Stress Adaptation: Higher intake during challenging periods may support resilience and recovery

Remember that individual nutritional needs can vary based on activity level, stress, genetic factors, and health status. While pantothenic acid supplementation is generally safe, consult with a healthcare provider before starting any supplement regimen, especially if you have existing health conditions or take medications.