Stress is an unavoidable part of modern life.
Whether it’s work pressure, personal challenges, or simply the fast pace of daily responsibilities, our bodies are constantly responding to stress.
But did you know that Vitamin B5 (Pantothenic Acid) plays a crucial role in managing stress and supporting your overall well-being? In this article, we’ll explore how Vitamin B5 helps regulate stress, the science behind it, and how you can ensure you’re getting enough in your diet.
What is Vitamin B5 and Why Does It Matter?
Vitamin B5, also known as pantothenic acid, is a water-soluble B-vitamin essential for converting food into energy. It’s also a key player in hormone production, nervous system function, and immune health [1].
One of its most important roles is in supporting the adrenal glands, which regulate our body’s response to stress. Without enough Vitamin B5, the adrenal glands may struggle to produce stress hormones effectively, leading to fatigue, irritability, and an inability to cope with stress [2].
How Vitamin B5 Helps Reduce Stress
Supports the Production of Stress-Related Hormones
When we experience stress, our bodies release cortisol, often called the "stress hormone." This hormone helps regulate metabolism, immune response, and blood pressure in stressful situations [3].
Vitamin B5 plays a direct role in producing coenzyme A (CoA), which is essential for synthesising cortisol in the adrenal glands [4]. Studies suggest that a deficiency in B5 can lead to low cortisol production, resulting in chronic fatigue and a weakened ability to handle stress [5].
Helps Maintain Nervous System Function
Stress affects the nervous system, leading to symptoms such as anxiety, restlessness, and poor concentration. Vitamin B5 is crucial for neurotransmitter production, including acetylcholine, which helps regulate brain function, memory, and mood [6].
Research has found that adequate levels of B5 (and other B vitamins) contribute to a healthier nervous system, improving mental clarity and resilience against stress-related conditions like burnout and anxiety [7].
Reduces Inflammation Caused by Chronic Stress
Chronic stress may increase inflammation in the body, which can lead to fatigue, headaches, and immune dysfunction. Vitamin B5 has been shown to help modulate inflammatory responses by helping to reduce excessive cytokine production [8].
Lab studies indicate that pantothenic acid may play a role in regulating the body's immune response during stressful periods, helping to prevent long-term health issues associated with chronic inflammation [9].
Improves Energy Production and Fights Fatigue
One of the biggest side effects of prolonged stress is feeling constantly drained. Vitamin B5 is essential for energy metabolism, as it helps convert carbohydrates, proteins, and fats into usable energy [10].
People who consume enough B5 tend to report higher energy levels, which may make handling daily stress much easier [11].
How to Get Enough Vitamin B5 in Your Diet
The good news is that Vitamin B5 is widely available in many foods. Some of the best dietary sources include [12}:
✔️ Eggs
✔️ Chicken & Turkey
✔️ Beef
✔️ Whole grains (brown rice, oats)
✔️ Avocados
✔️ Mushrooms
✔️ Sweet potatoes
Because Vitamin B5 is water-soluble, it isn’t stored in the body, so you need to consume it daily to maintain adequate levels [13].
Should You Take a Vitamin B5 Supplement?
For most people, a balanced diet provides enough Vitamin B5. However, supplements may be beneficial if you:
✅ Experience chronic stress or adrenal fatigue
✅ Feel constantly tired or burnt out
✅ Have a diet lacking in whole foods
✅ Follow a highly restrictive or processed diet
A typical B-complex supplement contains enough B5 to support stress reduction [14].
Check out these links to find out more:
References
[1] https://www.ncbi.nlm.nih.gov/books/NBK563233/
[2] https://pubmed.ncbi.nlm.nih.gov/31691401/
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC7749606/
[4] https://pubmed.ncbi.nlm.nih.gov/31691401/
[5] https://pubmed.ncbi.nlm.nih.gov/31691401/
[6] https://pmc.ncbi.nlm.nih.gov/articles/PMC6977085/
[7] https://pmc.ncbi.nlm.nih.gov/articles/PMC4290459/
[8] https://pubmed.ncbi.nlm.nih.gov/31691401/
[9] https://pmc.ncbi.nlm.nih.gov/articles/PMC6977085/
[10] https://www.ncbi.nlm.nih.gov/books/NBK563233/
[11] https://www.ncbi.nlm.nih.gov/books/NBK563233/
[12] (https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/)
[13] https://www.ncbi.nlm.nih.gov/books/NBK563233/
[14] https://pmc.ncbi.nlm.nih.gov/articles/PMC4290459/
Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
