Vitamin B5, also known as pantothenic acid, is a water-soluble B-complex vitamin essential for numerous metabolic processes, including the synthesis and breakdown of fatty acids. It plays a critical role in the production of coenzyme A (CoA), which is involved in the metabolism of carbohydrates, proteins, and fats. This makes it highly relevant for maintaining energy levels, especially during physical activities.
In the context of supplementation for active individuals, vitamin B5 supports the efficient utilization of macronutrients to produce ATP, the primary energy currency of the body. This can contribute to improved stamina and endurance during workouts. Additionally, it helps maintain healthy adrenal function, which is important for managing stress and recovering from intense training.
Vitamin B5 is also involved in the production of red blood cells and steroid hormones. While deficiencies are rare, insufficient levels can lead to fatigue, irritability, and muscle cramps, all of which can negatively affect athletic performance.
Synonyms:
Pantothenic acid, D-pantothenate
Benefits:
- Supports energy metabolism and ATP production
- Contributes to adrenal function and stress regulation
- Aids in fatty acid synthesis and breakdown
- May help reduce muscle fatigue
- Supports red blood cell formation
Sources:
Found in chicken, beef liver, eggs, whole grains, avocados, and fortified cereals. Produced synthetically for use in supplements.
Observations:
Commonly found in B-complex supplements or as standalone capsules. Typical dosages range from 5 mg to 100 mg. Excessive intake is generally excreted, but very high doses may cause mild digestive upset. It can interact with other B vitamins, often working synergistically.
Related Areas of Study:
Nutrition Science, Exercise Physiology, Biochemistry, Sports Nutrition.