Vitamin B5

Vitamin B5, also called pantothenic acid, is a water-soluble B vitamin your body uses to make coenzyme A. Coenzyme A sits at the centre of how your cells turn carbohydrates, fats and protein into usable energy. It is also required for synthesising fatty acids, cholesterol, steroid hormones and several neurotransmitters.^[1]

The name comes from the Greek pantos, meaning everywhere. B5 is found in almost every food group, which is why true deficiency is rare in healthy women eating a varied diet.^[1] The reason it shows up in a daily routine is different. Coenzyme A turnover is constant. Your body cannot store B5 in any meaningful amount. Steady intake keeps the system topped up.

Forms of vitamin B5

Two forms of vitamin B5 are relevant to oral supplements.

Calcium D-pantothenate is the calcium salt of pantothenic acid. It is the most stable form, which is why it is the form used in most multivitamins and food supplements. Once swallowed your gut releases the pantothenate, which is then absorbed and used to build coenzyme A.^[1]

Pantothenic acid is the free acid form. It is the same molecule but less stable in dry powders, so it is rarely used as the standalone ingredient in solid supplements.

How much you need

EFSA sets an adequate intake of 5 mg of pantothenic acid per day for adult women, including pregnancy. During breastfeeding, the adequate intake is 7 mg per day.^[3] The EU Nutrient Reference Value used on supplement labels is 6 mg. Each sachet of nouxx Cycle Routine contains 5 mg, or 83% NRV.

Pantothenic acid is widely distributed in food. Whole grains, eggs, dairy, meat, legumes, mushrooms, avocado and broccoli all contribute. Around 50% of dietary B5 is absorbed.^[1] Heavy alcohol use lowers absorption. Restrictive diets, prolonged dieting and gut conditions that affect nutrient uptake can also reduce status over time.^[1]

The science on women's health

Energy and cellular metabolism

The role of pantothenic acid in coenzyme A synthesis is well established. Coenzyme A helps your cells turn food into energy.^[1]

Any cell expanding its workload depends on adequate B5 to keep coenzyme A levels matched to demand. Symptomatic deficiency is rare. When it does occur it produces fatigue, irritability, sleep disturbance and numbness in the hands and feet.^[1]

Hormone synthesis

Coenzyme A is the carrier molecule for the building blocks of cholesterol, the precursor your body uses to make all the steroid hormones, including oestrogen, progesterone and cortisol. The EU authorised health claim covering B5 and steroid hormone synthesis rests on this biochemistry rather than on direct supplementation trials in healthy women.^[2]

B5 is one of the less-studied B vitamins in dedicated women's health research. It is included in nōuxx Cycle Routine because the biochemistry is settled and because it feeds pathways that other ingredients in the formula also rely on.

EU authorised health claims

Under EU law, pantothenic acid is officially authorised to carry the following health claims:

• Pantothenic acid contributes to normal energy-yielding metabolism
• Pantothenic acid contributes to normal mental performance
• Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters
• Pantothenic acid contributes to the reduction of tiredness and fatigue^[2]

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References

[1] National Institutes of Health, Office of Dietary Supplements. Pantothenic Acid: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional

[2] Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. Official Journal of the European Union, 25 May 2012. eur-lex.europa.eu

[3] EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on dietary reference values for pantothenic acid. EFSA Journal 2014;12(2):3581. efsa.europa.eu