Pantothenic Acid (Vitamin B5)
Pantothenic acid is found in virtually all food. Appropriately, its name is derived from the Greek word pantothen, which means “from every side.”
Types
There are multiple forms of pantothenic acid or compounds that release the active form of the vitamin when digested. In addition to free pantothenic acid, these include:
Coenzyme A: A common source of this vitamin in foods. It releases pantothenic acid in the digestive tract.
Acyl carrier protein: Like coenzyme A, acyl carrier protein is found in foods and releases pantothenic acid during digestion.
Calcium pantothenate: The most common form of pantothenic acid in supplements.
Panthenol: Another form of pantothenic acid often used in supplements.
Role and Function
- Pantothenic acid plays a key role in a wide range of metabolic functions.
- It is required for the formation of coenzyme A, which is necessary for the synthesis of fatty acids, amino acids, steroid hormones, neurotransmitters and various other important compounds.
Dietary Sources
- Pantothenic acid is found in virtually all food.
- The chart below shows some of its best dietary sources.
- Other rich sources include yeast extract spread, shiitake mushrooms, caviar, kidneys, chicken, beef and egg yolks.
- Several plant foods are also good sources. In addition to those mentioned above, these include root vegetables, whole grains, tomatoes and broccoli.
- Like many other B vitamins, pantothenic acid is often added to breakfast cereals.
Recommended Intake
The table below shows the adequate intake (AI) of pantothenic acid for most people. The RDA has not been established.
AI (mg/day)
Infants 0–6 months 1.7
7–12 months 1.8
Children 1–3 years 2
4–8 years 3
9–13 years 4
Adolescents 14–18 years 5
Adults 19+ years 5
Pregnancy 6
Lactation 7
Deficiency
- Pantothenic acid deficiency is rare in industrialized countries. In fact, this vitamin is so widespread in foods that deficiency is virtually unheard of, except in severe malnutrition.
- However, its requirements may be higher in people with diabetes and those who regularly consume excessive amounts of alcohol.
- Studies in animals show that pantothenic acid deficiency has an adverse impact on most organ systems. It is associated with numerous symptoms, including numbness, irritability, sleep disturbances, restlessness and digestive problems.
Side Effects and Toxicity
- Pantothenic acid does not appear to have any adverse effects at high doses. The tolerable upper limit has not been established.
- However, large doses like 10 grams per day may cause digestive discomfort and diarrhea.
- In mice, the lethal dose was estimated to be around 4.5 grams for each pound of body weight (10 grams per kg), an amount equivalent to 318 grams for a 154-pound (70-kg) human.
Benefits of Supplements
- Studies have not provided any good evidence of benefits from pantothenic acid supplements in people who get adequate amounts from their diets.
- While people take supplements to treat various disorders, including arthritis, dry eyes and skin irritation, there is no strong evidence for its effectiveness in the treatment of any of these disorders.
Summary of Pantothenic Acid
- Pantothenic acid, also known as vitamin B5, plays various important roles in metabolism.
- Almost all food contains this vitamin. The best sources include liver, sunflower seeds, mushrooms, root vegetables and whole grains.
- Since pantothenic acid is so widespread in foods, deficiency is virtually unknown and is usually only associated with severe malnutrition.
- Supplements are safe and do not have any adverse effects. However, very high doses may cause diarrhea and other digestive issues.
- Although some people regularly take pantothenic acid supplements, there is currently no strong evidence for their effectiveness in the treatment of diseases in those who get adequate amounts from food.