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Vitamin B5: pantothenic acid, energy and mental performance

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Energy and reduction of tiredness

Vitamin B5, or pantothenic acid, contributes to normal energy metabolism and the reduction of tiredness — valuable support when a mum's days are filled with a thousand demands.

Mental performance during pregnancy

during pregnancy, vitamin B5 contributes to normal mental performance, helping you stay focused and clear-headed despite the well-known "baby brain".

Hormonal synthesis and recovery

vitamin B5 contributes to the normal synthesis of steroid hormones and vitamin D, a discreet but fundamental role during maternity and post-partum recovery.

Origin and description

Vitamin B5, or pantothenic acid, owes its name to the Greek "pantos" meaning "everywhere", as it is present in almost all foods.

It is a water-soluble B-group vitamin that is involved in macronutrient metabolism and the synthesis of coenzyme A, a molecule essential to a great many cellular reactions.

During pregnancy, vitamin B5 requirements increase to support the heightened metabolism and hormone production. In the postpartum period and during breastfeeding, it contributes to recovery and the maintenance of energy levels. The form used in supplements, generally calcium pantothenate or d-panthenol, influences its bioavailability.

In its natural form, Vitamin B5 is found in shiitake mushrooms, offal, eggs, avocado, lentils, sunflower seeds, broccoli, chicken, and dairy products. Wholegrains and cashew nuts are also good sources. The absorption of pantothenic acid is generally good, but high-temperature cooking and industrial processing methods can reduce its content. Despite its presence in many foods, intake can vary depending on dietary diversity. During pregnancy, nausea or food aversions may limit the usual sources of vitamin B5.

In supplement form, vitamin B5 comes in the form of calcium pantothenate, d-panthenol, or free pantothenic acid. Calcium pantothenate is the most common form in prenatal supplements due to its good stability and tolerability. It can be found in the pregnancy food supplements Jolly Mama, alongside the other B-group vitamins. A tailored supplement ensures a regular, measured intake, complementary to a varied diet. Vitamin B5 is naturally compatible with vegetarian and vegan diets, and is generally very well tolerated by the body.

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Why is vitamin B5 your maternity ally?

  • Energy metabolism

    Vitamin B5 contributes to normal energy metabolism, to support your body in producing energy every day.

  • Cognitive performance

    It contributes to normal mental performance, a welcome support when mommy brain kicks in.

  • Reducing fatigue

    Pantothenic acid contributes to the reduction of fatigue, to help you through demanding weeks with more energy.

  • Hormonal synthesis

    Vitamin B5 contributes to the synthesis of steroid hormones and vitamin D, two essential functions during the maternity period.

  • Skin health

    It indirectly contributes to maintaining skin health by participating in lipid synthesis, a mechanism that is useful during periods of skin changes.

How does it work? (The science bit)

When you consume vitamin B5, it is absorbed in the small intestine and used to form coenzyme A, a molecule that participates in a considerable number of metabolic reactions. Coenzyme A is involved in the Krebs cycle, where it contributes to converting carbohydrates, fats, and proteins into energy. It is also essential for the synthesis of fatty acids, cholesterol, and steroid hormones. It is this involvement in energy production and hormone synthesis that explains the wide-ranging benefits of vitamin B5.

During pregnancy, the metabolism is under considerable demand and hormone production, particularly progesterone, intensifies. Vitamin B5 contributes to supporting these processes whilst participating in the reduction of tiredness and the maintenance of normal mental performance. In the postpartum period, as the body reorganises itself hormonally and energy is drawn upon by breastfeeding and caring for the baby, a regular intake of pantothenic acid can support overall recovery. Discover our breastfeeding supplements for tailored support during this period.

EFSA (European Food Safety Authority) - Scientific Opinion on Dietary Reference Values for pantothenic acid (2014)

ANSES - Nutritional reference values for vitamins and minerals (2021)

Your questions, our answers.

Vitamin B5 works in close collaboration with the other B vitamins for energy metabolism. It also contributes to the synthesis of vitamin D, reinforcing the value of a complete formula. In the Jolly Mama products for nutritional deficiencies, it forms part of a balanced nutritional complex.

Vitamin B5 has an excellent safety profile. No upper safety limit has been defined by the EFSA due to its very good tolerability. If you are taking several supplements, check the cumulative dosages of pantothenic acid. If you are undergoing medical treatment, seek advice from a healthcare professional.

Pantothenic acid is generally very well tolerated. As it is a water-soluble vitamin, any excess is naturally eliminated in the urine. At the doses found in food supplements, side effects are very rare. At very high doses, mild digestive discomfort has been reported, but this concerns quantities well above recommended intakes.

Yes, vitamin B5 is perfectly compatible with pregnancy and breastfeeding at the usual doses found in food supplements. It is one of the essential B vitamins included in prenatal formulas. A regular intake contributes to the energy metabolism and hormonal production needed during these periods of significant change.

Vitamin B5 contributes to normal mental performance, which may support your concentration and mental clarity when everyday forgetfulness starts to add up. It is a foundational nutritional support, not a miracle solution. Combined with the other B vitamins, it contributes to normal cognitive function throughout motherhood.

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