Get your Brain Health Score (in 4 mins) Take the quiz

My account

Pantothenic acid (Vitamin B5) supplement benefits and dosages

Find out the benefits of pantothenic acid, and why it’s important for braincare.

ingredients 15 pantothenic-acid-B5 icon
Sophie Medlin
Sophie Medlin
Head of Nutritional Research
March 16, 2020
4 min read

Also known as vitamin B5 (and therefore part of the B-complex), pantothenic acid is one of the essential nutrients that we need to survive. In general, it’s less about fighting and protection, and more about keeping things ticking along. Below, we explain what pantothenic acid is, along with any benefits and side effects.

What is pantothenic acid?

To get scientific for a moment, it’s part of the coenzyme A molecule. It contributes to the structure and function of brain cells through its involvement in making cholesterol, amino acids, phospholipids, and fatty acids. It also contributes to the synthesis and metabolism of steroid hormones, and vitamin D.

On top of this, it has an essential role in the creation of the neurotransmitters that nerve cells need to transmit signals.

Pantothenic acid (vitamin B5) dosage

The Nutrient Reference Value (NRV) recommends around 6mg a day. The Heights Smart Supplement contains 49mg (equal to a pound of beef liver or 25 avocados), which is 816% of the NRV. That might sound excessive, but the NRV is really the minimum amount and higher doses are suggested to be beneficial. This is why we choose to include a higher dose, to make sure you are getting all the benefits.

It’s also worth noting that, if you’re planning to get your pantothenic acid from diet alone, you’re typically only able to absorb about half of the content in food.

How pantothenic acid interacts with other B vitamins

If you decide to take a supplement, it’s likely a good idea to find one that includes the entire B complex. Taking a complete set of B vitamins together, in the morning, ensures the maximum energy benefit. You can read more about each of these vitamins here:

Did you know that the Smart Supplement contains all 8 B vitamins + 12 other essential nutrients?

Show me more

Get your Brain Health Score in 4 minutes

Take the quiz

The benefits of pantothenic acid

As mentioned, pantothenic acid is one of the essential vitamins that we all need. Among its most important benefits, pantothenic acid:

  • Contributes to normal brain performance.

  • Supports the structure and function of brain cells.

  • Aids energy release.

  • Helps the metabolism of stress hormones.

  • Is essential for enzyme function.

  • Contributes to blood cell production. 

Pantothenic acid and acne

Research also suggests a whole host of benefits for your skin. As well as helping to moisturise skin, and repair damage from sunburn, there has been evidence to suggest that vitamin B5 can have a beneficial effect on people suffering from acne. While more research is needed, studies focusing on dietary supplementation have shown it to reduce lesions when compared to a placebo.

Are there any side effects to pantothenic acid?

There aren’t any known side effects, for any quantity. Because of that, there isn’t currently a designated safe upper level (SUL), and that’s why we can pack so much into each dose of the Smart Supplement.

There’s also no evidence of any interactions with medications.

How we use it in the Smart Supplement

At Heights, we've formulated the Smart Supplement with vitamin B5 from calcium pantenthonate, which is particularly resistant to any factors that can destabilise the vitamin. 

You can be sure that:

  • Each dose contains 816% of the NRV.

  • Our ingredients are pure and quality-tested.

  • Everything is manufactured in small batches.

  • It meets many common dietary and lifestyle practices: It's gluten-free, 100% plant-based, allergen-free and contains absolutely zero GMOs, contaminants, fillers or colourants.

Heights Smart Supplement with blueberries and a snap pea
Our formula

The Smart Supplement

4.7/5 on Trustpilot
Find out why the Smart Supplement is the highest rated in the world, and how it helps to keep you feeling better, every day.
Find out more


Here’s a handful of relevant scientific studies on vitamin B5 (pantothenic acid).

About Heights

  • Our Mission
  • Experts
  • Blog
  • Student discount
  • Refer a friend
  • Careers
  • Braincare Podcast
  • Sustainability

This product is not designed to replace a varied and balanced diet. Do not exceed stated dose. If you are pregnant, breastfeeding or taking any medication, please consult your doctor before use. Do not use it if the sachet has been opened. Store in a cool, dry place. Keep out of reach of children. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.