Vitamin B5, also known as pantothenic acid, is an essential nutrient. As a water-soluble B-vitamin, it is involved in various metabolic processes throughout the body. This vitamin contributes to energy generation and supports the synthesis of hormones and other compounds. The body cannot produce it, so dietary intake is necessary.
Daily Intake Guidelines
The amount of pantothenic acid needed daily varies depending on age and physiological state. These adequate intakes are established by health organizations, such as the National Institutes of Health, and are considered sufficient for most healthy individuals:
Infants (0-6 months): 1.7 mg per day
Infants (7-12 months): 1.8 mg per day
Children (1-3 years): 2 mg per day
Children (4-8 years): 3 mg per day
Adolescents (9-13 years): 4 mg per day
Adolescents (14-18 years) and Adults (19+ years): 5 mg per day
Pregnant individuals: 6 mg per day
Lactating individuals: 7 mg per day
Functions in the Body
Pantothenic acid plays a role in the body’s metabolic functions, primarily as a precursor to coenzyme A (CoA). CoA is involved in numerous metabolic pathways that convert carbohydrates, fats, and proteins from food into usable energy. This includes its participation in the citric acid cycle, which is central to cellular energy production.
Beyond energy metabolism, pantothenic acid contributes to the synthesis of various other compounds. It is necessary for the creation of fatty acids, which are building blocks for cell membranes and other lipids. The vitamin also supports the production of steroid hormones and the neurotransmitter acetylcholine, crucial for nerve communication. Additionally, CoA is involved in the synthesis of cholesterol and the metabolism of certain drugs and toxins in the liver.
Food Sources
Pantothenic acid is widely distributed across many foods. Rich sources include organ meats such as liver and kidney, beef, chicken, and fish.
Plant-based options also provide ample amounts of this vitamin. Mushrooms, avocados, potatoes, and broccoli are notable vegetable sources. Whole grains like oats, brown rice, and whole wheat, along with legumes, nuts, seeds, and eggs, are also good contributors. Dairy products like milk and yogurt further enhance dietary intake.
Signs of Imbalance
Imbalances in pantothenic acid are uncommon. A deficiency in vitamin B5 is rare, typically seen in cases of severe malnutrition or when other nutrient deficiencies are present. Symptoms of deficiency may include fatigue, headaches, irritability, and sleep disturbances. Individuals might also experience numbness or a burning sensation in their hands and feet, muscle cramps, or gastrointestinal issues like nausea and abdominal pain.
Toxicity from excessive pantothenic acid intake is also extremely rare. As a water-soluble vitamin, any excess not needed by the body is excreted through urine, preventing accumulation. There is no established upper intake level for pantothenic acid due to the lack of reported adverse effects from high intakes. However, consuming extremely high doses, such as 10 grams per day, might lead to mild gastrointestinal upset, including diarrhea or stomach discomfort.