pantothenic acid foods

Evidence Based

Medically reviewed by Sara Osman,RD,PT

Introduction

Pantothenic acid is a water-soluble B vitamin called vitamin B5., It is present in many plants and animal sources in varying amounts however food processing can cause losses of Vitamin B5 from 20-80%. [1]

  • Pantothenic acid’s absorption rate is estimated to be around 40-60% (average 50%) from foods. [1,4]
  • Being a water-soluble vitamin, it is not stored in the body and hence daily intake is recommended.
  • An excess amount of nutrient is removed from the body through urine and the urinary excretion rate for pantothenic acid is estimated to be around 2.6 mg/day. [1]
  • Excretion of less than 1 mg/day suggests deficiency. [1]

Body Functions

Fatty acid synthesis [1]

Heals skin wounds [7]

Lowers serum cholesterol levels [2]

Can potentially reduce inflammation [7]

Helps in carbohydrate and protein metabolism [2]

DNA synthesis and blood glucose maintenance [2]

Fatty acid synthesis [1]

Heals skin wounds [7]

Lowers serum cholesterol levels [2]

Can potentially reduce inflammation [7]

Help in carbohydrate and protein metabolism [2]

DNA synthesis and blood glucose maintenance [2]

Recommended Daily Intake

how much vitamin b5 pantothenic acid is recommended daily
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Deficiency Symptoms

Numbness and burning in hands and feet [1]

Fatigue [3]

Headache [2]

Insomnia [2]

Irritability,restlessness [1,3]

Gastrointestinal disturbances [1]

Muscle cramps [3]

Sleep disturbances and nausea [3]

Numbness and burning in hands and feet [1]

Headache and fatigue [2,3]

Insomnia [2]

Irritability, restlessness [1,3]

Gastrointestinal disturbances [1]

Muscle cramps [3]

Sleep disturbances, impaired coordination, and nausea [3]

Pantothenic Acid Food Sources

foods high in vitamin b5 pantothenic acid
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Excessive Intake/ Toxicity Side Effects

Toxicity is rare for this nutrient as it’s a water-soluble vitamin and the body removes excess amount instantly. [1,2,4]

Pantothenic Acid Interaction With Other Nutrients

  • Biotin – Large doses of pantothenic acid have the potential to compete with biotin for intestinal and cellular uptake. [2]

Nutrient Profiles For Food Groups

Fruits ( i )

Raw or frozen – 0.16 mg
Canned – 0.09 mg
Dried 0.10 mg
Juice – 0.13 mg

Legumes ( i )

Flour – 1.38 mg
Raw- 0.31 mg
Cooked – 0.07 mg
Canned – 0.15 mg
Dry – 0 mg

Nuts & Seeds ( i )

Nuts – 0.59 mg
Seeds – 1.01 mg

Veggies ( i )

Dried – 1.08 mg
Raw or frozen – 0.45 mg
Cooked – 0.56 mg
Canned – 0.49 mg

Cereal grains & Flour ( i )

Flour – 0.47 mg
Raw grains – 0.98 mg
Cooked – 0.23 mg

Oils ( i )

Cooking oil – 0 mg
Other edible oils – 0 mg

what do these number mean?

References

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Medically reviewed by Sara Osman,RD,PT

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