Pantothenic Acid
Other name(s):
vitamin B-5, chick antidermatitis factor (archaic), pantothenyl alcohol
General description
Pantothenic acid is a water-soluble vitamin. It is part of the B group of vitamins. Like the other B vitamins, pantothenic acid helps turn the food you eat into energy. It’s also needed to make fatty acids and important hormones. It helps keep muscles and the digestive system healthy.
Pantothenic acid helps make the coenzyme A and acyl carrier protein. This breaks down fatty acids, triglycerides, and cholesterol in your body.
Medically valid uses
Pantothenic acid is used to treat pantothenic acid deficiency. This deficiency is rare. It only occurs in people with severe forms of malnutrition. These include Kwashiorkor or marasmus.
It’s also been used to treat paralytic ileus. In this condition, movement of the intestine is stopped. It’s also used to treat diabetic neuropathy. This is nerve damage from diabetes.
Unproven claims
There may be benefits that have not yet been proven through research.
Pantothenic acid may boost athletic performance. It may make wounds heal more quickly. This claim is not supported in current research findings.
Recommended intake
Pantothenic acid is measured in milligrams (mg). No Recommended Dietary Allowance (RDA) has been set for this vitamin. The Adequate Intake is listed below.
|
Group
|
Adequate intake
|
|
Infants (0–6 months)
|
1.7 mg
|
|
Infants (7–12 months)
|
1.8 mg
|
|
Children (1–3 years)
|
2 mg
|
|
Children (4–8 years)
|
3 mg
|
|
Children (9–13 years)
|
4 mg
|
|
Children and adults (14 years and older)
|
5 mg
|
|
Pregnant people
|
6 mg
|
|
Breastfeeding people
|
7 mg
|
|
Food source
|
Milligrams (mg) per serving
|
|
Sunflower seeds, ¼ cup
|
2.4 mg
|
|
Beef liver, boiled, 3 ounces
|
8.3 mg
|
|
Egg, hard boiled, 1 large
|
0.7 mg
|
|
Peanuts, roasted in oil, ¼ cup
|
0.5 mg
|
|
Mushrooms, shitake, cooked, ½ cup pieces
|
2.6 mg
|
|
Avocado, raw, ½ avocado
|
1.0 mg
|
|
Broccoli, boiled, ½ cup
|
0.5 mg
|
|
Chickpeas, canned, ½ cup
|
0.3 mg
|
Pantothenic acid is unstable in heat. This means it needs to be refrigerated. Cooking can destroy up to 15% to 75% of the vitamin. This depends on the food source and length of cooking time.
Most foods are neutral, but pantothenic acid breaks down quickly in both acidic and alkaline foods. But there are few foods alkaline enough to cause a lot of break down.
You’ll need more pantothenic acid during prolonged periods of stress, extreme athletic activity, or demanding physical work.
People who are pregnant or breastfeeding may need to take vitamin supplements. But talk to your healthcare provider before doing so.
Pantothenic acid is abundant in many food sources. Because of this, even diets with less nutrition often have enough of it to prevent deficiency.
Symptoms of deficiency include:
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Severe tiredness (fatigue)
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Trouble sleeping (insomnia)
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Upper stomach pain
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Nausea
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Sensory changes in the arms and legs
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Muscle spasms
Side effects, toxicity, and interactions
There are no known side effects of too much pantothenic acid. Excess pantothenic acid comes out in urine.
There are no known food or medicine interactions linked with pantothenic acid.