Vitamin B5 (Pantothenic Acid)

Facts about Vitamin B5 (Pantothenic Acid)

Pantothenic Acid, or Vitamin B5, is found in all living tissues. The name "Pantothen" is Greek and means "from everywhere".

Vitamin B5 is essential for fat, carbohydrate, and protein metabolism. It is involved in cell building, cholesterol synthesis, and the production of hormones and antibodies. Vitamin B5 also supports the utilization of other nutrients.

The water-soluble Pantothenic Acid provides energy and has positive effects on mood and brain function.

Benefits of Vitamin B5 (Pantothenic Acid)

Vitamin B5 could also be an anti-stress Vitamin because it provides energy and has positive effects on mood and brain function. Vitamin B5 helps fighting infections by building antibodies, helps making red blood cells, and helps cell building. It may also improve hair growth and sperm activity.

Because Pantothenic Acid supports the utilization of other Vitamins, it also supports many of the benefits of the Vitamin B Complex.

Vitamin B5 (Pantothenic Acid) Deficiency

Sufficient scientific evidence about the daily requirements of Pantothenic Acid is not available. A deficiency is rare but has been associated with symptoms such as:

  • cramps
  • fatigue
  • heart palpitations
  • hair loss
  • insomnia
  • intestinal distress
  • joint aches
  • nausea
  • premature greying of hair
  • restlessness
  • vomiting

Vitamin B5 (Pantothenic Acid) Toxicity

Vitamin B5 has no known toxicity and only very rare cases with side effects such as diarrhoea, heartburn, or water retention have been reported.

Foods high in Vitamin B5 (Pantothenic Acid)

Pantothenic Acid can easily be destroyed by heat and during food preparation.

Dietary sources include:

  • broccoli
  • dairy products
  • eggs
  • fish
  • fruits
  • legumes
  • liver
  • meat
  • molasses
  • yeast
  • poultry
  • royal jelly
  • wholegrain cereals

Sufficient scientific evidence to establish a Dietary Reference Intake (DRI) is not available. Instead, the suggested Adequate Intake (AI) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of The National Academies currently states 5mg for adult men and women. Australia and New Zealand state 6mg for adult men and 4mg for adult women as their Adequate Intakes (AI).

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