Acne and Vitamin B5: Can Pantothenic Acid be the Key to Clear Skin?
Acne strikes at the most inopportune times.
Whether you’re a teenager, college student, in your 30s, or even 40s, you've dealt with acne at some point.
As someone who struggled with hormonal acne for most of my 20s, I felt like I tried all the things. From the external side, I tried face washes, astringents, creams, cover-ups, you name it. Nothing worked. Then I started looking into the internal aspect: I tried fish oil, vitamin D, a prenatal. I saw very little success.
I was frustrated, but I didn’t give up. Eventually, I came across a video where a girl shared her 30-day experiment taking an oral vitamin b5. The results were amazing! While her skin wasn’t 100% clear, the improvement was undeniable.
So I ordered some vitamin b for myself, and sure enough... I began seeing improvement within the next couple of weeks.
What is it about vitamin b5 that might help you on your acne journey? We’ll talk about all that below.
What is Pantothenic Acid (Vitamin B5)?
Pantothenic Acid, also known as Vitamin B5, is a vitamin that helps convert carbs and fats into energy. It also supports liver, eye, skin, and hair health. Pantothenic acid is water-soluble, so whatever doesn't get used Fewer will be excreted through tears, sweat, or urine.
The word pantothenic actually comes from the Greek word “pantou”, meaning “everywhere”. Just about every kind of food has a little bit of Vitamin B5 in it.
What Are The Benefits?
There are many benefits to taking vitamin B5, including:
Lower cholesterol levels
Less likely to develop arthritis
Fewer muscle cramps
Less likely to develop upper respiratory infections Improved digestion
Improved skin complexion
What Are The Risks?
If taken within the recommended amount, Vitamin B5 is relatively safe. Taking extremely large doses can lead to:
Potential risk of bleeding
Pantothenic acid can interact with certain medications, such as blood thinners. It can also react with medication used for Alzheimer’s disease. Certain antibiotics can be an issue, too. Always discuss your concerns with your doctor.
What Does Vitamin B5 Do For Your Skin?
New studies are coming out that show there is a connection between gut and skin health. Vitamin B5 helps to keep your digestive tract healthy, which in turn helps your skin.
Stress also plays a big role in acne sufferers. While vitamin B5 isn’t directly related to helping you deal with stress, it does help your body use vitamin B12. Vitamin B12 has been shown to help manage stress.
One study (1) showed that taking vitamin B5 for 12 weeks helped reduce acne blemishes on the face. One thought is that it helps “thin out” sebum production in the skin. Since acne often results from clogged pores, this could help make all the difference.
How Long Does it Take for Pantothenic Acid to Clear Acne?
If you decide to take vitamin B5 for acne, you'll need to take it every day for between 4-12 weeks to notice results. Anything promising results sooner ought to be questioned.
Skin cells take about 30 days to die off and replenish. If there are other things going on (gut issues, stress, etc), that can take a few weeks to heal and reset as well.
How Much Vitamin B5 Should You Take For Acne?
Health experts recommend adults take about 7mg per day. If you are deficient, you may need to take more.
You may have heard of the term “mega-dosing” for those who suffer severe acne. This can mean anywhere from 500mg-1000mg per day. While this seems like a lot, remember this is a water-soluble vitamin. This means your body will get rid of whatever it doesn’t use without harming you.
That being said, check with your doctor before starting any vitamin regimens.
Where Can You Get Vitamin B5?
Vitamin B5 can be found in food sources such as:
Meat: fish, chicken, pork, turkey, beef, and organs like kidney and liver
Legumes: soybeans, lentils, and peas
Dairy: milk, eggs, yogurt, and cheese
Vegetables: kale, tomatoes, broccoli, avocado, corn, mushrooms, and cauliflower
Grains: whole grains and cereals
Due to today’s methods of food processing, many of the nutrients we get from food have been diminished. Supplementing with vitamins is a great way to help fill in those nutritional gaps. Grocery stores, health stores, and online companies have lots of options.
Vitamin B5 or pantothenic acid is a water-soluble vitamin that offers a lot of benefits to your body. Taking vitamin B5 can help increase energy, improve gut health, and promote healthier skin. If If you have acne, studies have shown that vitamin B5 helps reduce facial blemishes. The recommended daily amount for adults around 7mg. Always talk with your doctor before starting a vitamin B5 regimen. Certain medications may interact with vitamin B5.
I’ve been using a methylated b-complex and have been very happy with it! Have you tried vitamin B5 for acne yet? Why or why not? Let me know in the comments below!