Vitamin B5 (Pantothenic Acid): What It Is, Dose & Research

[ 01 ] Key Facts

Dose in element3	element3 Rise: 4mg
Form	Pantothenic acid (calcium pantothenate) — stable, well-absorbed form
Signs you may need more	Fatigue despite rest, heightened stress reactivity, brain fog under pressure, burning or tingling in feet
Safe range	4mg daily for adult women (adequate intake); no established upper intake level. Higher doses (up to 10mg daily) are commonly used in B-complex supplements without adverse effects.

Food sources

Avocado
Chicken Breast
Shitake Mushrooms
Sunflower Seeds

[ 02 ] Rationale

Why this ingredient is in element3

Pantothenic acid’s name comes from the Greek “pantos,” meaning “everywhere”, and for good reason. It is required for the synthesis of coenzyme A (CoA), a molecule involved in over 100 metabolic pathways including fatty acid oxidation, the citric acid cycle, and the synthesis of cholesterol, steroid hormones, and neurotransmitters. Coenzyme A is not a niche player; it is a central hub of metabolism.

The adrenal connection is where B5 becomes uniquely relevant. The adrenal glands have among the highest concentrations of pantothenic acid in the body because they require coenzyme A to synthesise cortisol, aldosterone, and other adrenal cortex hormones. When pantothenic acid is insufficient, the adrenals’ ability to mount an appropriate stress response is compromised. This doesn’t mean B5 “reduces stress” — it means B5 ensures the adrenal system has the raw materials to function correctly under stress.

Coenzyme A is also the carrier molecule for acetyl groups in the citric acid cycle, the metabolic engine that generates the NADH and FADH₂ that power the electron transport chain. Without CoA, the citric acid cycle cannot turn, and mitochondrial ATP production is throttled. This makes B5 essential for energy metabolism at the most fundamental level.

Within the element3 Rise formula, pantothenic acid completes the B-vitamin energy cascade. Thiamine (B1) channels glucose into the energy cycle. Riboflavin (B2) powers the electron transport chain. Niacin (B3) provides NAD+. Pantothenic acid (B5) produces the coenzyme A that carries fuel into the citric acid cycle where all of these systems converge. Each vitamin is essential; together, they ensure the entire energy production pipeline operates without bottlenecks.

B5’s role in steroid hormone synthesis adds a dimension the other B vitamins don’t provide, which is part of why it earns its place in element3 Rise.

[ 03 ] At 35+

Relevant at 35+

After 35, the adrenal system faces increasing demands. The hormonal shifts of perimenopause create a metabolic environment where oestrogen and progesterone fluctuations are partially compensated by increased adrenal hormone production. This places greater demand on the adrenal cortex — and by extension, on the coenzyme A and pantothenic acid that adrenal hormone synthesis requires.

Sustained stress is a normal part of a full life, and the body draws on B5 to keep its everyday hormone synthesis running. Keeping intake steady is a simple foundation to hold through this stage.

The energy metabolism dimension is equally relevant. As mitochondrial function declines with age, the efficiency of the citric acid cycle decreases. Ensuring that coenzyme A availability is not a limiting factor helps maintain energy production efficiency at a stage when the body can least afford further losses. B5 is one of the nutrients that keeps this pathway fuelled, which is why it sits in the morning formula.

[ 04 ] Your Questions

Your Questions

what is vitamin B5?

Vitamin B5, also known as pantothenic acid, is a water-soluble B vitamin that is essential for the synthesis of coenzyme A (CoA) — one of the most central molecules in cellular metabolism. CoA is required for the breakdown of carbohydrates, fats, and proteins into acetyl-CoA, which enters the citric acid cycle to produce ATP. Beyond energy metabolism, CoA is essential for the synthesis of steroid hormones (including cortisol, oestrogen, and progesterone), cholesterol, neurotransmitters, and haemoglobin. Pantothenic acid is genuinely ubiquitous in biological chemistry.

What are the benefits of taking vitamin B5?

Pantothenic acid supports sustained energy metabolism, adrenal gland function, and the synthesis of stress hormones including cortisol. It is essential for the healthy production of sex hormones — oestrogen, progesterone and testosterone, all of which are synthesised via CoA-dependent pathways. Pantothenic acid also supports normal skin function and immune function.

What are the benefits of vitamin B5 in the element3 protocol?

In element3 Rise, vitamin B5 at 4mg supports the adrenal and hormonal foundations of the formula. Its role in cortisol synthesis makes it particularly relevant for women managing the HPA axis stress load that perimenopause can amplify — the adrenal glands require pantothenic acid to produce cortisol on demand, and insufficient B5 can compromise this response. In the B vitamin complex, B5 works in sequence with B1, B2, and B3 through the energy metabolism pathway, contributing to the complete ATP production chain.

What is the recommended daily intake of vitamin B5?

The adequate intake for adult women is 4mg per day (pantothenic acid does not have a formal RDI, as deficiency is rare enough that insufficient data exists to establish one). element3 Rise provides 4mg per serve — meeting the adequate intake level. There is no established upper intake limit for pantothenic acid; it is water-soluble and any excess is excreted in urine. Higher doses (up to 10mg and above) are used in many B-complex supplements and have not been associated with adverse effects.

What food provides vitamin B5?

Pantothenic acid is unusually widespread in food — its name derives from the Greek ‘pantothen’ meaning ‘from everywhere’. The richest sources include avocado, chicken breast, beef, eggs, shiitake mushrooms, sunflower seeds, sweet potato, and legumes. Whole grains also contain significant amounts. Despite its widespread distribution, dietary surveys suggest that many women do not consistently meet the 4mg adequate intake, particularly on calorie-restricted or heavily processed-food diets, which is why its inclusion in RISE provides reliable daily baseline support.

Are there any vitamin B5 side effects?

Pantothenic acid has no established upper intake level and is considered very safe at all doses used in supplementation. At the 4mg adequate intake dose in element3 Rise, side effects are not expected. Even at doses of hundreds of milligrams used in some therapeutic protocols, the main reported side effect is mild digestive discomfort at very high doses (above 10g per day), which is far above any supplemental use. Pantothenic acid is one of the most benign nutrients in common supplementation.

What are vitamin B5 deficiency symptoms?

Pantothenic acid deficiency is rare due to its widespread presence in food, but subclinical insufficiency can occur in women on very restricted diets. Symptoms include fatigue despite adequate rest, heightened stress reactivity (as adrenal cortisol synthesis depends on CoA), brain fog that worsens under pressure, burning or tingling sensations in the feet (burning feet syndrome), irritability, and impaired wound healing. The overlap between B5 insufficiency symptoms and general burnout means it can go unrecognised as a contributing factor.

What form of vitamin B5 is in the element3 blend?

element3 Rise uses calcium pantothenate — the calcium salt of pantothenic acid, which is the most common and stable form used in vitamin supplements and the form with the most clinical research behind it. Calcium pantothenate is readily absorbed and converted to pantothenic acid and then to CoA in the body. It is more stable in a powder formula than free pantothenic acid, making it the appropriate choice for element3 Rise's powdered drink format. Pantethine (a more metabolically active derivative) is sometimes used in higher-dose therapeutic contexts but is not necessary at the 4mg RDI dose.

What does vitamin B5 pantothenic acid do?

Pantothenic acid is required for the synthesis of coenzyme A, a molecule involved in over 100 metabolic reactions including energy production, fatty acid metabolism, and adrenal hormone synthesis. It is essential for both cellular energy and stress hormone regulation.

Pantothenic acid and adrenal fatigue — does it help?

Pantothenic acid is required by the adrenal glands to synthesise cortisol and other stress hormones. While “adrenal fatigue” is not a recognised medical diagnosis, ensuring adequate B5 intake supports the adrenal system’s ability to produce appropriate stress responses, which may help support energy and resilience under chronic stress.

Does vitamin B5 help with cortisol?

Pantothenic acid is required to make coenzyme A, which the body uses in the synthesis of steroid hormones, including cortisol. Adequate B5 intake supports that normal process.

How much vitamin B5 do adults need?

The adequate intake for adult women is 4mg per day. There is no established upper intake level, and higher doses are commonly used without adverse effects. element3 Rise provides the full 4mg adequate intake.

Can you get enough vitamin B5 from food?

Pantothenic acid is present in many foods (its name means “from everywhere”), but the amounts are often modest. Diets high in processed foods may fall short. Supplementation at the RDI level ensures consistent intake, particularly when metabolic and adrenal demands are elevated.

Vitamin B5 and brain fog — is there a connection?

Coenzyme A produced from B5 is required for the synthesis of acetylcholine, a neurotransmitter essential for memory, focus, and mental clarity. Insufficient CoA production can impair acetylcholine synthesis, potentially contributing to the brain fog and difficulty concentrating that many women experience during hormonal transitions.

[ 05 ] The Research

3 studies

The Research

Study	Key finding	Read
EFSA (2009) — energy metabolism and hormone/neurotransmitter synthesisEFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the substantiation of health claims related to pantothenic acid and energy-yielding metabolism, mental performance, maintenance of bone/teeth/hair/skin/nails, and synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters. EFSA Journal 2009;7(9):1218. doi:10.2903/j.efsa.2009.1218	A European Food Safety Authority review confirmed the evidence connecting pantothenic acid to normal energy metabolism and to the normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters. Steroid hormones include oestrogen and progesterone, which is why this vitamin's metabolic role is directly relevant to women's physiology.	Read →
EFSA (2010) — tiredness, fatigue and mental performanceEFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the substantiation of health claims related to pantothenic acid and mental performance, reduction of tiredness and fatigue, adrenal function and maintenance of normal skin. EFSA Journal 2010;8(10):1758. doi:10.2903/j.efsa.2010.1758	A European Food Safety Authority review supported pantothenic acid's contribution to the reduction of tiredness and fatigue and to normal mental performance. These are two of the permitted functions that anchor its place in a daily formulation for women.	Read →
National Health and Medical Research Council. Nutrient Reference Values NZ/AustraliaNational Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand — Pantothenic acid. NHMRC / Australian Government Department of Health.	The AU/NZ reference body confirms pantothenic acid as a component of coenzyme A and phosphopantetheine, central to fatty acid metabolism and the synthesis of steroid hormones, vitamins A and D and neurotransmitters.	Read →

[ 06 ] In the Protocol

Where Vitamin B5 (as D-Calcium Pantothenate) sits in the element3 Protocol

In element3 Rise (AM Formula), Vitamin B5 at 4mg as pantothenic acid completes the B-vitamin energy cascade by producing coenzyme A — the carrier molecule that fuels the citric acid cycle at the heart of mitochondrial energy production. It also supports the body’s normal synthesis of steroid hormones. Alongside Thiamine (B1), Riboflavin (B2), and Niacin (B3), pantothenic acid ensures every stage of cellular energy production, from glucose entry to ATP output, is supported without gaps. Taken in the morning, B5 supports the metabolic and adrenal processes that underpin sustained energy and appropriate stress responses throughout the day.

You can learn more about the full element3 ingredient philosophy at element3.co.nz.

Vitamin B5 (as D-Calcium Pantothenate)