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Vitamin B5 (Pantothenic Acid) - Nootropics Expert
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Vitamin B5 (Pantothenic Acid)
Last modified: June 23, 2021 by David Tomen — 48 Comments
Vitamin B5 is known to enhance alertness, cognition, energy,
hearing, vision, elevate mood, lower anxiety and normalize
healthy cholesterol levels
Vitamin B5 (Pantothenic Acid) is one of 8 B-vitamins. B5 is
water-soluble and found in every single cell in your body.
Vitamin B5 is essential for the synthesis of acetylcholine (ACh).
Adequate levels of ACh can boost focus, memory, learning, and
reduce brain fog.
Vitamin B5 is critical for converting nutrients from food into energy,
balancing blood sugar, reducing LDL-(bad) cholesterol, lowering
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blood pressure, preventing nerve damage and pain, and preventing
heart failure.
Vitamin B5 plays a part in the synthesis and metabolism of proteins,
carbohydrates and fats. Turning them into energy that your brain
uses to fire neurotransmitters in your brain.
Vitamin B5 is required for the manufacture of red blood cells, and
the stress and sex hormones produced in your adrenal glands.
As a nootropic, Vitamin B5 is crucial for converting the choline in
your nootropic stack into acetylcholine (ACh). Without adequate
levels of B5 you will not experience the benefits of using precursors
to ACh like Alpha GPC and CDP-Choline.
Vitamin B5 (Pantothenic Acid) helps:
Brain Optimization: Pantothenic acid is at the heart of the
KREBs cycle and electron transport chain which helps convert
nutrients from food into energy which is used to make
adenosine triphosphate (ATP). ATP is the fuel source within
each of your cells. More energy increases mental clarity,
alertness, memory and mood.
Neurotransmitters: Pantothenic acid as part of Coenzyme-A
(CoA) is involved in the synthesis of the neurotransmitters
acetylcholine, epinephrine, and serotonin. Affecting alertness,
cognition, memory and mood.
Mood: Pantothenic acid is often referred to as the “antistress vitamin”. Your adrenal glands use CoA (made partly
from pantothenic acid) along with cholesterol and Vitamin C to
manufacture cortisol and epinephrine. Vitamin B5 has a
reputation for reducing stress, anxiety and depression.
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Table of Contents
1. Overview
2. How does Vitamin B5 (Pantothenic Acid) work in the Brain?
3. How things go bad
4. Vitamin B5 (Pantothenic Acid) Benefits
5. How does Vitamin B5 (Pantothenic Acid) feel?
6. Vitamin B5 Clinical Research
6.1. Vitamin B5 (Pantothenic Acid) reduces Acne
6.2. Vitamin B5 (Pantethine) to decrease LDL-Cholesterol
6.3. Vitamin B5 (Pantothenic Acid) increases Longevity
7. Vitamin B5 Recommended Dosage
8. Vitamin B5 Side Effects
9. Type of Vitamin B5 to buy
10. Nootropics Expert Recommendation
Overview
Vitamin B5 (Pantothenic Acid) is one of 8 water-soluble Bvitamins that are absolutely vital to the highly optimized brain. And
is essential to all forms of life.
Vitamin B5 is found in every cell in your
body including your brain. The name
Pantothenic is derived from the Greek
word pantothen, meaning “from
Vitamin B5
(Pantothenic Acid)
everywhere”. Reflecting the idea that small
amounts of pantothenic acid can be found in nearly every food.
Foods rich in pantothenic acid include animal organs (liver and
kidney), fish, shellfish, milk products, eggs, avocados, legumes,
mushrooms, and sweet potatoes. Avocados contain the highest
amount of pantothenic acid among commonly consumed foods,
with one avocado containing about 2 mg.
Pantothenic Acid is a precursor in the biosynthesis of Coenzyme-A
(CoA). CoA is an essential enzyme in a variety of chemical
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reactions that sustain life.
CoA as Acetyl-CoA is required for generating energy from fat,
carbohydrates and proteins. This energy in the form of glucose is
the fuel source for each cell.
Acetyl-CoA is also involved in the citric acid cycle (KREBs), in the
synthesis of essential fats, cholesterol, steroid hormones, vitamins
A and D, and the neurotransmitters acetylcholine (ACh) and
serotonin.
Coenzyme A derivatives are also required for the synthesis of
melatonin which controls your circadian rhythm and sleep/awake
cycle. And for the metabolism of drugs and toxins in your liver.
How does Vitamin B5 (Pantothenic Acid) work in
the Brain?
Vitamin B5 (Pantothenic Acid) boosts brain health and function in
several ways. But two in particular stand out.
1. Vitamin B5 increases energy. Pantothenic acid is an
essential coenzyme involved in mitochondrial aerobic
respiration. Vitamin B5’s role in the citric acid cycle (KREBs)
and electron transport chain helps convert nutrients from food
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into energy which is used to make adenosine triphosphate
(ATP). ATP is the fuel source within each of your cells.
Pantothenic acid takes part in the synthesis of Acetyl-CoA which is
at the heart of the KREBs cycle. Acetyl-CoA in your brain is also
involved in the synthesis of cholesterol, amino acids, phospholipids,
and fatty acids.
CoA is also involved in the synthesis of the neurotransmitters
acetylcholine and serotonin, and steroid hormones. User reviews
of those supplementing with pantothenic acid claim to having more
energy. This boost in energy comes from this long series of events
stemming from supplementing with pantothenic acid.[i]
2. Vitamin B5 helps reduces stress. Pantothenic acid is often
referred to as the “anti-stress vitamin”. Your adrenal glands
use CoA (made partly from pantothenic acid) along with
cholesterol and Vitamin C to manufacture cortisol and
epinephrine.
When cortisol levels are low, your ability to cope and respond to
stress is compromised. And if your cortisol levels are abnormally
high (a common problem), your body’s reserve of pantethine (the
active form of pantothenic acid) needs to be replenished in order to
sustain good adrenal function.[ii]
Vitamin B5 has a reputation for reducing stress, anxiety and
depression.
How things go bad
Chronic stress, anxiety and lower acetylcholine levels can damage
your brain. This damage can manifest in several ways including
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memory loss, brain fog, anxiety, depression, and even
neurodegenerative diseases like Alzheimer’s and Parkinson’s.
↓ Acetylcholine
synthesis declines
↓ Concentration,
memory, learning,
and recall decline
↑ LDL-cholesterol
(bad) and
triglycerides increase
↓ HDL-cholesterol (good) levels decline
↓ Wound healing takes longer
↓ Energy levels decline
↑ Numbness, tingling, burning sensations, shooting pain in the feet
increase
Vitamin B5 supplementation can help increase acetylcholine,
epinephrine and serotonin levels in your brain. And help modulate
cortisol levels produced in your adrenal glands. Helping you to cope
with stress and lessen depression.
Vitamin B5 (Pantothenic Acid) Benefits
When you take Vitamin B5 as a supplement, it is converted to
pantethine. Pantethine is a more stable disulfide (double bonded)
form of pantothenic acid.
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It is this active form of pantothenic acid that is converted into the
enzyme Coenzyme-A (CoA). CoA plays a critical role in the
metabolism and breakdown of the three essential micronutrients:
proteins, carbohydrates and fats.
CoA is a cofactor in more than
70 enzymatic pathways
including:
Amino acid catabolism
Acetylcholine synthesis
Carbohydrate metabolism
Fatty acid oxidation
Heme synthesis
Pyruvate degradation
Phase II detox acetylation
CoA is also involved in the initial steps of cholesterol synthesis and
all the downstream metabolites of cholesterol including steroids,
Vitamin D, and bile acids.
CoA helps break down the carbon skeleton of amino acids which are
metabolized to pyruvate and enter the KREBs cycle. This cycle is
crucial to ATP synthesis within your mitochondria.
CoA directs acetyl groups to form ubiquinone (CoQ10), squalene
and cholesterol. You also need CoA for the transport of long chain
fatty acids into mitochondria where fats are converted into energy.
The bottom-line is CoA is behind the production of hemoglobin, bile,
sex and adrenal hormones (steroids), cholesterol and the
neurotransmitters acetylcholine and serotonin in your brain.
How does Vitamin B5 (Pantothenic Acid) feel?
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Vitamin B5 is water-soluble, and has been shown to improve mood,
energy and cognition.
Neurohackers who supplement with pantothenic acid report being
wonderfully optimistic, energetic and mentally sharp.
People report Vitamin B5 helps them focus better, they feel a
profound increase in energy and concentration improves.
Many people dealing with acne find their skin looks great. Acne is
cleared within a few days to a few weeks of supplementing with
pantothenic acid.
Men and women find that supplementing with Vitamin B5 helps
prevent hair loss. And if taken early enough may even help avoid
hair turning prematurely gray.
Some neurohackers report that pantothenic acid helps improve
vision and hearing.
Vitamin B5 Clinical Research
Vitamin B5 (Pantothenic Acid) reduces Acne
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100 people of Chinese descent (45 males and 55 females) aged 10
– 30 years with severe acne were treated with high-dose
pantothenic acid. A total of 10 grams per day were given in 4
divided doses.
Participants were also asked to apply a cream to affected areas 4 –
6 times per day. The cream contained 20% pantothenic acid.
Their face became noticeably less oily within 3 days of starting
therapy. Within 2 weeks, facial pore size became smaller and acne
lesions began to heal. And the rate of new acne eruptions had
slowed.
By 8 weeks, acne was usually controlled. Most acne lesions were
gone and new eruptions occurred only occasionally. The participants
with severe acne required 6 months of treatment to control acne.
The author of the study noted that in some of the severe cases,
daily doses of 15 – 20 grams of pantothenic acid would produce a
faster response. 35 patients were monitored for 18 months; the
maintenance dose needed to control acne ranged from 1 – 5 grams
per day of pantothenic acid.[iii]
Vitamin B5 (Pantethine) to decrease LDLCholesterol
User reviews consistently show success with lowering LDLcholesterol and triglycerides, and raising HDL-cholesterol by
supplementing with Vitamin B5 (Pantethine).
The National University of Health Sciences in Illinois conducted an
evaluation of clinical trials from 1966 to 2002 for studies using the
pantethine version of Vitamin B5 to improve cholesterol.
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28 clinical trials with a pooled population of 646 ‘hyperlipidemic’
subjects were evaluated. Mean age of participants were 52.8 years.
Average study length was 12.7 weeks with an average dosage of
900 mg per day of pantethine.
The mean decrease of LDL-cholesterol (bad cholesterol) was 10 –
20%. The mean decrease of triglycerides was 14 – 33%. And the
mean increase of HDL-cholesterol (good cholesterol) was 4 – 11%.
The researchers concluded that “pantothenic acid was an effective
therapeutic option in treating patient populations with total serum
cholesterol levels greater than 200 mg/dL, and/or serum
triacylglycerol levels greater than 150 mg/dL.”
The team noted that the full benefit of pantethine may not be
attained until at least 4 months from beginning supplementation.
And that pantethine is a well-tolerated therapeutic agent that
deserves much more attention than it has recently received.[iv]
Vitamin B5 (Pantothenic Acid) increases
Longevity
Vitamin B5 is believed to extend life span. But research in humans
for obvious reasons has been difficult. Humans live longer than
most mammals. And tracking human subjects for life would be
prohibitively expensive.
So animal research is the next best thing. A team in Austin gave 33
young male and female mice 300 μg of calcium pantothenate daily
in drinking water. Forty-one control mice did not receive the vitamin
supplement.
The mean life span for mice who received calcium pantothenate
was 653.1 days. And for the control mice life span was 549.8 days.
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The mice using Vitamin B5 lived 19% longer.[v]
Royal jelly has long been used as a longevity supplement. And
some of the science backs this up. Pantothenic acid is the
primary anti-aging factor isolated from royal jelly.
The combination of pyridoxine, biotin and sodium yeast nucleate
extended the lifespan of the common fruit fly. And the addition of
pantothenic acid further increased life span.[vi]
Seems that supplementing with pantothenic acid (Vitamin B5)
will help you live longer.
Vitamin B5 Recommended Dosage
If you are using an acetylcholine (ACh) precursor like Alpha GPC or
CDP-Choline in your nootropic stack, you should be using Vitamin
B5. Because B5 is needed to make Coenzyme-A (CoA). CoA and
choline are needed to synthesize acetylcholine.
The recommended dosage of
Vitamin B5 (Pantothenic Acid) is
a one-to-two ratio with a
choline supplement. For
example, 250 mg of Vitamin B5
with 500 mg of CDP-Choline.
If you don’t get enough Vitamin B5, you may not notice significant
improvements when supplementing with your preferred choline
source. If you’ve added choline to your racetam stack and still get a
“choline headache” it’s likely because you don’t have adequate
Vitamin B5 in your system.
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Pantothenic Acid or Pantethine is generally well tolerated in doses
up to 1,200 mg/day. Some neurohackers report doses above 1,000
mg can induce gastrointestinal side effects like nausea or
heartburn.
Oral contraceptives (birth control pills) containing estrogen and
progestin may increase the requirement for additional pantothenic
acid.
Use of Pantothenic Acid in combination with cholesterol-lowering
drugs (statins) or with Vitamin B3 (niacin or nicotinic acid) may
produce additive effects on blood lipids. So be careful because you
could lower LDL-cholesterol to unhealthy levels.
Vitamin B5 Side Effects
Vitamin B5 (Pantothenic Acid) is non-toxic. So is considered welltolerated and safe.
Side effects are rare but very high doses can include stomach
upset, nausea or diarrhea.
If you are taking the antibiotic tetracycline, you should avoid using
extra Vitamin B5 because it could negate the effects of tetracycline.
If you are on cholinesterase inhibitors used for treating Alzheimer’s,
you should not be using Vitamin B5.
Type of Vitamin B5 to buy
When choosing a Vitamin B5 supplement, your basic choice is
between Pantethine or Pantothenic Acid.
Pantethine is by far the more active choice when it comes to
producing CoA. And this is backed up by many clinical trials.
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Researchers have pointed out that Pantethine creates twice as
much CoA compared to Pantothenic Acid.
However, Pantothenic acid does
have its benefits. It enhances
adrenal function and modulates
inflammation. If you can, find a
supplement that combines both.
Vitamin B5 supplement labels
will show pantothenic acid as “Calcium” or “sodium Dpantothenate” which is used for treating stress, migraines and
allergies.
Pantethine is mainly recommended for lowering blood cholesterol
levels. And pantethine is better for stacking with a choline
supplement because it creates more CoA than other forms of
pantothenic acid.
Pantothenol (panthenol) is a stable alcohol analog of Vitamin B5
(pantothenic acid), which can be rapidly converted to pantothenic
acid by humans.
Most multivitamins also include some form of Vitamin B5
(Pantothenic Acid) in their formula. But many of these multis don’t
contain enough for optimum health. And many have an inferior
isolated or synthetic version of the nutrient.
The Performance Lab® NutriGenesis Multi offers a natureidentical form of Vitamin B5 (Pantothenic Acid) and is now my
favorite daily multivitamin/mineral supplement.
I prefer the Performance Lab® multi because it’s more potent, it’s
biologically active and I’ve found to be a far more effective multi
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compared to every other multivitamin supplement I’ve ever used.
Performance Lab® uses their own priority BioGenesis® vitamins and
minerals which are grown on probiotic, plant and yeast cultures in a
state-of-the-art lab.
Nootropics Expert Recommendation
Vitamin B5 (Pantothenic Acid) up to 1,000 mg per day
I recommend using Vitamin B5 as a
nootropic supplement.
Your body does not make Vitamin B5 on its
own. So to get its benefits you must get it
from food, or take it as a supplement.
Vitamin B5 is especially helpful for those suffering from low
energy levels, anxiety, depression, and chronic pain.
Experience shows Vitamin B5 helps stop and reverse the
symptoms associated with high cholesterol levels. B5 will lower
‘bad’ LDL-cholesterol and triglycerides as well as raise ‘good”
HDL-cholesterol.
Vitamin B5 is also particularly helpful to students and
executives who want to boost cognition, learning and memory.
Because it raises acetylcholine levels in your brain.
Vitamin B5 can produce a noticeable increase in mental clarity.
And give you a significant energy boost physically and
mentally. You’ll feel more awake and alert. Without the side
effects you’d get from stimulants like caffeine.
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Vitamin B5 is a must have addition for any nootropic stack. If
you are using any of the racetams like Piracetam and
Aniracetam and are using a choline supplement to raise
acetylcholine levels, you absolutely need extra pantothenic
acid.
The recommended dosage of Vitamin B5 (Pantothenic Acid) is a
one-to-two ratio with a choline supplement. For example, 250
mg of Vitamin B5 with 500 mg of CDP-Choline.
At the very minimum every neurohacker should be using a
multivitamin every day that includes Vitamin B5 (Pantothenic
Acid). The best multi I’ve found and use every day is the
Performance Lab® NutriGenesis Multi for men or women.
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About David Tomen
David has been researching nootropics and brain optimization for
over 10 years. When he's not writing about nootropics, he's
travelling the world (45 countries so far), sailing, diving, studying neuroscience
or sitting under an umbrella on Miami Beach. More...
Comments
Randy B. says
January 21, 2023 at 10:43 am
Hi,
I would like to take a vitamin B5 supplement but the doses are
so far above the Daily Value of 5mg that is makes me think
twice. Why do supplements contain 100mg 2,000%, 250mg
5,000% and even 500mg 10,000% of the recommended daily
amount of 5mg in each capsule when the absorption of vitamin
B5 is very good?
Thank you very much.
Randy B.
Reply
David Tomen says
January 25, 2023 at 4:28 pm
https://nootropicsexpert.com/vitamin-b5-pantothenic-acid/
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Randy, the RDA have been determined by the geniuses at
the FDA to keep you from dying. If you want to thrive I
humbly suggest you pay attention to those of us who have
studied the science and know how much our body and brain
requires of each of these nutrients to thrive. Not just
survive.
Reply
Rose77777 says
September 19, 2022 at 12:35 am
This article explains so much about the benefits of vitamin B5
(pantothenic acid) supplementation. Thanks! I recently started
taking it, thanks to reading some information on this vitamin
which struck me as relevant to my health issues. Boy was I ever
right!
Ever since training intensively in martial arts, I have been
plagued by chronic stress issues and related problems like
anxiety/fear and panic attacks, sleep issues and insomnia
episodes, intestinal disturbances, skin issues, hair loss, anemia
and chronically numb feet. That training was super intensive and
instructors seemed focused on stressing us out to the max in
every way, so my theory is this somehow created a deficiency of
this “AntiStress Vitamin” which never got resolved. (I have my
theories on this, but they would take too long to explain….)
The proof is in the pudding, as they say, and my proof is in the
improvement across-the-board of these and so many other little
symtoms. Best of all, I feel so much calmer and more relaxed. I
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don’t feed so much into fear and anxiety and so am enjoying life
so much more now! And, when things go wrong, I am much less
reactive and so a much more pleasant person to be around.
So, thanks for giving so much information here. It helps me
understand better what this nutrient does in the body and so
helps me understand why it is so key to my health.
FYI– there are different reasons deficiencies might develop of Vit
B5: Genetic damage or genes; malnourishment such as happens
in developing countries, from poor diets or malabsorption issues,
or drinking too much alcohol; and also the malaria parasite
using its hosts stores of pantothenic acid for its own growth.
Reply
James says
July 15, 2022 at 10:44 pm
Hey Dave,
Just wanted to ask a quick question about this part:
“The recommended dosage of Vitamin B5 (Pantothenic Acid) is a
one-to-two ratio with a choline supplement. For example, 250
mg of Vitamin B5 with 500 mg of CDP-Choline.”
I have Alpha GPC instead of CDP-Choline, would the 1:2 ratio
remain the same for Vitamin B5: Alpha GPC? e.g. 250 mg of
Vitamin B5 with 500 mg of Alpha GPC?
Thanks 🙂
Reply
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David Tomen says
July 17, 2022 at 3:21 pm
James, it would be the same ratio but it really depends on if
you are getting the benefit of Alpha GPC already. If you do
not think you are then use that ratio.
Reply
Michael says
February 11, 2022 at 12:49 pm
Hi David!
My methyl B complex contain:
B1: 100mg
B2: 40mg
B3: 16mg
B5: 150mg
B6: 18mg
B7: 2500ug
B9: 600ug
B12: 100ug
Can I double this dose per day and use 2 capsules? Should I feel
more energized?
I also take 500mg Niacinamide and 400mg Sulbutiamine once
per day, but my question refers specifically to b complex
described above.
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Thank you for your work Sir!
Reply
David Tomen says
February 11, 2022 at 3:13 pm
Michael, you can double it but no idea if you will make you
feel more energized. That depends on your system and how
you react to it.
Reply
Sean says
November 11, 2021 at 3:22 am
I am not good at English. sorry..
My hair is itchy and falls out when I take pantethine or
pantothenic acid
and I get external ear infections.
I wonder why these symptoms occur.
Thank you for reading.
Reply
David Tomen says
November 12, 2021 at 3:48 pm
Sean, Google “pantothenic acid side effects” and you’ll see a
list near the top from rxlist.com which is far more detailed
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than what I have included in the above review.
Reply
Nafse Soukhta says
October 23, 2021 at 2:27 pm
Hello David,
I have low cortisol for last 6 years. taking Venlafaxine150mg ,
Trazodone 100mg and Nibido injecion ( Testosterone). can i take
B5 to increase Cortisol. what else can be taken to avoid Cortisol
Hormonal therapy. I am 42 years old and my life is full of
struggle and suffering.
Hope you will help.
Regards
Reply
David Tomen says
October 26, 2021 at 4:37 pm
You can increase cortisol with caffeine, and stabilize it with
Ashwagandha and L-Theanine. If it’s severe adrenal fatigue
the I suggest using Adrenal Cortex like this one:
https://amzn.to/3GpbTJj
Reply
Tristan says
September 13, 2021 at 1:04 pm
https://nootropicsexpert.com/vitamin-b5-pantothenic-acid/
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Hello David, First off you work is amazing. Anyways, I am
college student and tried this for higher and longer focus
abilities. I am hypothyroid as well, but got that under control
and don’t take any other medications just supplements. After
supplementing 250 mg pantothenic acid and 25 mg pantethine
for about a week daily I’ve noticed its extremely hard to reach a
climax/less pleasurable. I do take a active B-complex, vitamin
D, magnesium, and have taken 500mg tryptophan daily for
months but only came across this recently due to the B5.
Although my results weren’t amazing with B5 and this side
effect is sort of dulling do you think its a good idea to just use
the B5 when needed and switch to Tyrosine instead daily?
I got diagnosed as ADD when I was a young teenager but at the
time I was scared to try phsychotherapy and kind of just got by
in highschool.
Also, can I make a educated inference here and say that
serotonin isn’t my problem knowing that B5 stimulates
serotonin?
Again, You’re work is contributing to further society and educate
others and all I have is respect for you and you’re work.
Reply
David Tomen says
September 13, 2021 at 4:20 pm
Tristan, are you on birth control? Because that will mess
with your body’s demand for B5. And Vitamin B6 is used to
modulate your sex hormones.
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The problem with using individual B-Vitamins is it tends to
throw things off balance. Each of the B-Vitamins has several
jobs to do and they work in synergy. When you are deficient
in one or more, or they get out of balance bad things
happen. I suggest using a BioActive B-Complex and don’t
use individual B-Vitamins.
The other thing is if you have been using Tryptophan for
months and doing nothing to support dopamine chances are
serotonin and dopamine are out of balance. Excess
serotonin depletes dopamine. And vice versa. And dopamine
is involved in libido and pleasure. Try adding L-Tyrosine
twice per day at a dose that works for you and see how that
feels.
Reply
michele stoerr says
August 28, 2021 at 5:35 pm
I am so pleased ,that i find you!!!!
i am learning,now!
I have a question,i do not have thyroid and i take levothyrox,it
is said that i cannot take calcium ,before 4 h after taking my
thyroid hormon,
on the box of the pantothenic acid,it is indicated,
pantothenic acid as .D -calcium pantothenate,500mgr and
45mgr as D calcium pantothenate…..
what do i have to understand???? is it calcium?
thanks you for you answer!
Reply
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David Tomen says
August 29, 2021 at 3:09 pm
Michelle, D -calcium pantothenate is just another form of
Vitamin B5. It will not increase calcium levels in your blood.
Reply
Leo says
June 29, 2021 at 10:01 am
The recommended dosage is 250 mg yet my Jarrows B-Right
complex B5 dosage is 25 mg…. What the hell? why would they
not make it more?
Reply
David Tomen says
June 29, 2021 at 3:29 pm
Leo, you can try the B-Complex I use which contains 500
mg Pantothenic Acid: https://amzn.to/3hz5HD5
Reply
sandro says
July 21, 2022 at 11:37 am
David, can I take this supplement every day? (If yes, do
I take a capsule or two)? Or should I skip a few days.
Thank you one more time.
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Reply
David Tomen says
July 21, 2022 at 3:15 pm
You should be able to use it every day. Whatever
your body does not use will be either stored or once
your levels are optimized you’ll urinate the rest out.
Reply
Daniel says
March 12, 2021 at 2:41 am
Hi David,
I came across your article browsing today. I wanted to let you
know of Dr. Stash Gominak’s work connecting vitamin D, B5,
and sleep with the gut microbiome. She has a great couple of
interviews on the YouTube channel High Intensity Health and her
website is drgominak [dot] com
What are your thoughts on this? I have had enormous benefit
from following her protocol myself.
Thanks for the article.
Reply
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David Tomen says
March 13, 2021 at 5:47 pm
Daniel, she’s the Sleep Doc so must know what she’s talking
about. And her article on vitamin deficiencies and sleep
make a lot of sense too.
Reply
Flavio says
December 5, 2020 at 5:33 pm
Hi David, Do you think this brand is reliable?
The Northern Labs
It is the only one that gets Aniracetam in my country
I would appreciate please your opinion
The Northern Labs – Aniractam
Reply
David Tomen says
December 6, 2020 at 3:48 pm
Flavio, it’s not possible to provide an opinion on this
company without more information.
They say nothing about their testing program. If they are
the only ones who sell Aniracetam I suggest contacting the
company and ask them for a Certificate of Analysis on the
batch number of the supplement you intend to buy.
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Also ask them if/how they test raw ingredients coming into
their facility, any testing done inhouse, and if they have a
3rd party lab testing their product before they ship.
Reply
Nancy says
December 1, 2020 at 1:36 pm
Hi David, what form of vitamin B5 do you recommend using as a
supplement, Pantothenic Acid or Pantethine? According to your
recommendation Performance Lab® Whole-Food Multi uses
Pantothenic Acid, but it seems you also said that the Pantethine
form was more effective so I’m confused
– the other question is some studies affirm that vitamin B12 in
the form of cyanocobalamin is completely absorbed after 48
hours, which would make it equally effective as a source of
vitamin B12 as methylcobalamin, do you think this is true?
– And finally please I would like to know if cutting vitamin B12
capsules that come in high amounts to take the other half the
next day can damage the nutrients?
Reply
David Tomen says
December 2, 2020 at 3:28 pm
Nancy, scroll up to the section called “Available Forms”. In
this case either form is good but each has its benefits. You
decide which form would be more beneficial to you.
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The “cyano” part of Cyanocobalamin comes from cyanide.
Do you really want cyanide in your body? They are NOT
equally as effective.
And no, I don’t think having a B12 capsule is a good idea.
Because you don’t know how that powder is mixed. It’s
definitely not all B12. Better to get a supplement that
provides the dosage you need.
Reply
Albert says
May 25, 2020 at 6:42 am
Could vitamin B5 help with a scalp fungus?What vitamins or
minerals would you recomend for a scalp fungus?And what
dosages?
Reply
David Tomen says
May 26, 2020 at 12:20 pm
Albert, vitamin B2 (riboflavin), B3 (pantothenic acid), and
B9 (folate) pathways appear to offer anti-fungal activity:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6023522/.
You can also use coconut oil:
https://nootropicsexpert.com/coconut-mct-oil/ and Black
Seed Oil: https://nootropicsexpert.com/black-seed-oil/
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Reply
Ralph Jimals says
May 12, 2020 at 3:20 am
is non-fortified nutritional yeast a good way to get B vitamins,
especially B5? What about yeast for B6?
I’m trying to get lots of zinc from plant based foods, and yeast is
zinc rich.
it’s a complete protein – high in lysine – it’s a complimentary
protein to nuts and seeds
– low sugar, high in special fiber (beta glucan)
Reply
David Tomen says
May 13, 2020 at 4:23 pm
Ralph, the problem with depending on foods like nutritional
yeast is you do not know how much of each vitamin you are
getting. Unless you can get the company to send you a
Certificate of Analysis which shows testing done on the
batch you are currently using. But I highly doubt that’ll
happen.
It seems to me that for around $10/month you can get a BComplex supplement grown in a yeast medium where you
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know exactly how much of each B-Vitamin you are getting
per dose. Like this one:https://amzn.to/2T1UjUq
Reply
Carina says
April 9, 2020 at 11:32 pm
When is the best time to take panthetine?? will it lower cortisol
during the day?? I would like to lower cortisol at night and not
during the day. Thank you for any insight that you might have.
Reply
David Tomen says
April 23, 2020 at 1:46 pm
Carina, B5 will help keep cortisol in check day and night as
long as you have adequate levels in your system. Your body
and brain can only use 10 – 20 mg per day and excess is
eliminated in your urine.
You can split your dose morning and evening if you are
concerned about keeping adequate levels in your system.
Reply
Rae says
September 22, 2022 at 7:11 pm
Your body can only use 10 – 25mg of cortisol or b5?
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Reply
David Tomen says
September 24, 2022 at 4:05 pm
Rae, your body can only use up to 25 mg of
Vitamin B5 per day.
Cortisol is a stress hormone produced by your
adrenals. In excess cortisol will cause problems
including anxiety and insomnia.
I just looked at Carina’s comment again and should
have mentioned you can use 200 – 400 mg LTheanine before bed to reduce cortisol during the
night. But avoid using it during the day if you are
not interested in reducing cortisol.
Reply
John Goj says
November 30, 2019 at 12:54 am
Dear Mr David Toman.
I am male 83 years old and had been diagnosed 5 years ago
with cervical spinal stenosis and my surgeon recommended
surgery. I declined because I am still doing out in the gym 4-5
days a week. I make sure I eat a LCHF and protein diet daily. I
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also take whey protein and Vitamin B-Complex B1, B2, B6 &
B12) daily. I came across you video on Vitamin B5 (Pantothenic
Acid) last week, and I bought a bottle 100 capsules 500mg each
daily. My question is: is 500mg daily insufficient, your
recommendation is 1000mg? Question #2: can I take B5 with
the rest of my B-Complex at the same time with meal? Thank
you.
Reply
David Tomen says
December 1, 2019 at 11:12 am
John, Pantothenic Acid (B5) is generally well tolerated in
doses up to 1,200 mg/day. Some people report doses above
1,000 mg can cause side effects like nausea or heartburn.
Please see the section above called “Available Forms” and
get an understanding on the difference between Pantethine
and Pantothenic Acid. If you get some of each version of B5
then 500 mg per day should be enough. So check the label
on your B5 supplement and your B-Complex supplement to
see which version of B5 is on each.
The B-Complex vitamins are water soluble so you can take
them on their own or with a meal.
Reply
John Goh says
December 3, 2019 at 5:17 am
Mr. David, Thank you for your prompt reply. Since B5 is
also B-Complex vitamin family, do you think it is okay
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taking together with or without a meal. My question #2
refers.
Reply
David Tomen says
December 3, 2019 at 5:45 pm
John, the B-Vitamins are water soluble so it doesn’t
matter if you take it with a meal. They do not need
fat to help carry them past cell walls. So with or
without is OK.
Reply
Xa says
May 6, 2019 at 9:56 am
4 days on panthetine, it look like it reduce “floaters” in the eyes
(big time. 15% a day)
it’s funny, I was expecting DMAE to reduce it, but it didn’t
Reply
Cemal says
March 2, 2020 at 4:54 pm
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Hey man, which one do you use? What brand and name so i
can buy it.
Reply
John says
May 4, 2019 at 1:54 pm
I was watching the b5 video you made on youtube and I have a
question you may be able to answer. Im taking the ayuverdic
herb ashwagandha. Its known to have acetylcholinesterase
inhibitory effects. In the video you mentioned that if you were
on a cholinesterase inhibitor for dementia not to take a b5
supplement. Is that also true in the case of Ashwagandha?
Thanks
Reply
David Tomen says
May 4, 2019 at 3:36 pm
John, it’s possible because the danger is increasing
acetylcholine too much. With either supplement it depends
on how much you use.
Vitamin B5 is required for the healthy brain including if you
are dealing with Alzheimer’s. There may be problems when
combining these supplements with drugs like the ones used
to treat Alzheimer’s.
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Reply
Wim says
May 1, 2019 at 7:54 am
Thanks David,
I wish I have read this earlier.
I have some questions :
“Use of Pantothenic Acid in combination with Vitamin B3 may
produce additive effects on blood lipids. “
Most B complex they sell have both. Should they be bought
separately then to take on different time intervals ?
“Your adrenal glands use CoA (made partly from pantothenic
acid) along with cholesterol and Vitamin C to manufacture
cortisol”
So B3 increases the cortisol.
I was taking Ashwagandha to lower cortisol. And it help a lot
with stress.
What happens if you take both?
I presume I have high cortisol (doctors won’t discribe the test)
because Ashwagandha I feel very strong the difference in a
positive way .
Reply
David Tomen says
May 1, 2019 at 4:05 pm
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Wim, our bodies need cortisol. Because it helps control
blood sugar levels, regulates metabolism, helps reduce
inflammation, and assist with memory formulation. It has a
controlling effect on salt and water balance and helps
control blood pressure. It’s when you have excess cortisol
usually caused by a tumor on pituitary or adrenal glands
that you can have problems.
And please refer to the entire paragraph to keep things in
perspective, “Use of Pantothenic Acid in combination with
cholesterol-lowering drugs (statins) or with Vitamin B3
(niacin or nicotinic acid) may produce additive effects on
blood lipids. So be careful because you could lower LDLcholesterol to unhealthy levels.”
Reply
Wim says
May 2, 2019 at 8:53 am
Thanks David for the profound info,
so Pantothenic Acid with Ashwagandha is a good
combination to level cortisol? not to high and not to
low?
LDL:
(i am making an excel for each action of the
supplements I take to see if they balance each other out
or sum up to much on one side. Once finished I sent it
you. Will take time. I am only with blood & hart now.
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decrease: B3, B6, Astaxanthin (small%), Vinpocetine
(small), Curcumin almost nothing, Milk Thistle (%?)
Berberine (25% if LDL is high)
increase: D3 (+5%), DHA (%?)
it seems I have some room for an other supplement
that does a lot of other good things but increases also
LDL
learning to cycle them will be a future step once I
understand them all better.
Reply
Wim says
May 2, 2019 at 8:59 am
typo error: not B6, please change to B5 instead for
the decrease of LDL
Reply
David Tomen says
May 2, 2019 at 2:33 pm
Wim, should be a good combo for controlling
cortisol.
Reply
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Susan murphy says
December 15, 2016 at 11:44 pm
This was very informative. Symptoms and testing show that I do
not make or release adequate epinephrine. My levels of
dopamine and norepinephrine are fine. AND my cortisol runs
high. This is the only place I have seen it mentioned that
pantethenic acid increases epinephrine. Other sites mention
pnmt and Sam-e as necessary to convert norepinephrine to
epinephrine. Please tell me your thoughts on my low
epinephrine and what to do about it.
Thanks!
Reply
David Tomen says
December 16, 2016 at 2:54 pm
Susan, have you been tested for Cushing’s Syndrome? If
you can eliminate that one, I’d next get checked for either a
pituitary or adrenal adenoma. Excess cortisol can be caused
by a lot of things. Including too much ACTH being released
from your pituitary gland. I’m certainly not a doctor and
cannot provide you with medical advice. But I’m
hypothyroid and dealt with adrenal fatigue for years. And
found the only way to figure these things out is by the
process of elimination.
You may also want to see if you have an issue with the
PNMT enzyme that converts norepinephrine to epinephrine.
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I believe that can be tested as well.
Epinephrine is produced in the adrenal medulla (interior)
and cortisol produced by the adrenal cortex (outside). Too
much cortisol can suppress epinephrine production. So while
working with a doctor you trust, I’d try using
https://nootropicsexpert.com/ashwagandha/ or
https://nootropicsexpert.com/rhodiola-rosea/ to see if you
can get your cortisol under control.
I’d also make sure I’m taking a good B-vitamin complex
which includes folate (not folic acid) and methylcobalamin
(not cobalamin) because many B-vitamins are involved in
neurotransmitter production. And try SAM-e as well which is
part of the the epinephrine production process as you know.
I’d appreciate an update as you go through this because I
know it’ll help a lot of other people dealing with these
issues.
Reply
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