Vitamin B5 (Pantothenic Acid): Benefits for Adrenals

[ 01 ] Key Facts

Dose in element³	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 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.

The stress hormone balance role of B5 adds a dimension that the other B vitamins do not provide. For women whose fatigue is driven not just by energy deficit but by cortisol dysregulation, B5 addresses the adrenal component of the equation.

[ 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.

HPA axis dysregulation is common during this transition. Chronic stress, whether psychological or physiological, can lead to patterns of cortisol overproduction followed by adrenal fatigue-like states where cortisol output is insufficient. In both scenarios, the adrenal glands’ demand for pantothenic acid increases. Women experiencing the “wired but tired” pattern — heightened stress reactivity paired with deep exhaustion — are often reflecting an adrenal system that is overworked and under-resourced.

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. Brain fog, afternoon energy crashes, and the persistent low-grade exhaustion that many women experience in their late 30s and 40s all have mitochondrial energy deficiency as a contributing factor — and B5 is one of the nutrients that keeps this pathway fuelled.

[ 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. Research has shown benefits for wound healing, immune function, and skin barrier integrity. Some studies also suggest pantothenic acid (particularly as pantethine) supports healthy cholesterol metabolism, though this requires higher doses than the RDI.

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 that the MITO-ACTIVE™ Complex depends on.

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 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?

Yes. The adrenal glands require coenzyme A (synthesised from pantothenic acid) to produce cortisol. Adequate B5 intake supports the raw material supply for cortisol synthesis, helping ensure the adrenal stress response functions properly rather than becoming depleted.

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

1 study

The Research

Study	Key finding	Why it's here	Read
Pantothenic Acid Fact Sheet for Health ProfessionalsNational Institutes of Health Office of Dietary Supplements. (2024). Pantothenic Acid: Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/	Comprehensive evidence summary describing pantothenic acid's role as a precursor of coenzyme A — central to fatty-acid metabolism, adrenal hormone synthesis and energy production.	Supports adrenal function and energy metabolism in response to daily stress.	Read →

[ 06 ] In the Protocol

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

In 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 provides the adrenal glands with the raw material for cortisol synthesis, supporting appropriate stress responses and hormonal balance. Alongside Thiamine (B1), Riboflavin (B2), and Niacin (B3), pantothenic acid ensures that 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)