Pantothenic Acid (Vitamin B5)
Pantothenic acid is in almost every food: its name comes from the Greek for “from everywhere”. Deficiency on its own is very rare and usually only happens with severe malnutrition, alongside other vitamin deficiencies.
When deficiency happens
- Severe malnutrition or starvation
- Heavy alcohol use with a poor diet
- Rare genetic conditions affecting how it’s used
- Almost always together with other B vitamin deficiencies
Symptoms
- Burning feet: burning, numbness and tingling in the feet
- Tiredness, irritability and poor sleep
- Nausea, cramps and abdominal pain
- These overlap with many other conditions, so check for more common causes first
Treatment
- A B-complex supplement, plus fixing the overall diet
- Look for and treat other deficiencies at the same time
- Burning feet has many common causes (diabetes, B12 deficiency, alcohol): see your GP
If your feet are burning, it’s far more likely to be diabetes, B12 or alcohol than a vitamin that’s literally in everything.
Food sources
- Meat, chicken, liver and eggs
- Mushrooms, avocado and potatoes
- Wholegrains, legumes and milk
- Practically every food, in small amounts
Save your money
Popular, heavily marketed or often asked about, but the evidence is weak or says no.
- High-dose B5 for acneOne small trial showed a modest benefit; evidence is too weak to recommend it over proven acne treatments.
- B5 for hair growth or grey hairGrey fur in vitamin-deficient rats doesn’t translate to greying people.
- Dexpanthenol shampoos for hair lossA moisturiser for hair, not a treatment for thinning.
Weird history
- Burning feet syndrome was described in prisoners of war in Asia during World War II, living on polished rice
- In 1940s experiments, volunteers fed a B5 antagonist developed burning feet, which settled with pantothenic acid
Common questions
Is pantothenic acid deficiency common?
No. Pantothenic acid is in almost every food, so deficiency only happens with severe malnutrition, usually with other deficiencies.
What is burning feet syndrome?
Burning, tingling feet that can occur with pantothenic acid deficiency, but diabetes, B12 deficiency and alcohol are far more common causes.
Does vitamin B5 help acne?
Evidence is limited to one small trial with a modest effect. Proven acne treatments work better.
Helpful resources
- Nutrient Reference Values for Australia and New ZealandOfficial daily intake targets. Free.
Evidence and more information
maladywise.com/pantothenic-acid/