What is Vitamin B5 (Pantothenic acid)?
Pantothenic acid (also called vitamin B5) is a water soluble vitamin which is part of the vitamin B complex. It is an essential nutrient which has many important roles in the body, such as:
- Helps to release energy from the food we eat
- Necessary for the synthesis of coenzyme A (CoA) which is essential for fatty acid synthesis and breakdown and several other anabolic and catabolic processes
- Necessary for the synthesis of the acyl carrier protein whose main role is fatty acid synthesis.
- It works synergistically with vitamins B1, B2, and B3 to make fuel for the body in the form of ATP
Pantothenic acid is sometimes referred to as an ‘antistress’ vitamin as it reduces stress, anxiety and depression.
Dietary Sources of Vitamin B5
Pantothenic acid is present in most foods but the best sources include:
- Beef, poultry, seafood, and organ meats (e.g. liver and kidneys)
- Eggs and milk
- Vegetables such as mushrooms (especially shiitakes), avocados, peas, potatoes, and broccoli
- Wholegrains, such as whole wheat, brown rice, and oats
- Peanuts, sunflower seeds, and chickpeas
- Brewer’s yeast, wheat germ, wheat bran
- Breakfast cereals are also a good source if they have been fortified with pantothenic acid.
How much pantothenic acid do I need?
No daily amount has been set in the UK for how much pantothenic acid is required. Sufficient amounts are easily obtained from the diet as it is present in most foods.
You should be able to get all the pantothenic acid you need from your daily diet as it’s found in many foods. Pantothenic acid cannot be stored in the body as it is water-soluble and so must be taken in your diet every day.
What if I take too much Pantothenic Acid?
Pantothenic acid is safe, even at high doses. However, taking very high doses (such as 10g daily) can cause an upset stomach and diarrhoea.
Pantothenic Acid Deficiency
Pantothenic deficiency is rare though it is more likely to occur in alcoholics. Signs of deficiency include nausea, numbness of the extremities, muscle cramps, and stomach pain. Severe deficiency can cause headache, extreme tiredness, irritability, restlessness, disturbed sleep, diarrhoea, nausea, vomiting, and loss of appetite.
High quality vitamin B5 supplements can be found here.