Pantothenic acid is the combination of pantoic acid and β-alanine. Its name derives from the Greek pantos, meaning “from everywhere”, as minimally, at least small quantities of pantothenic acid are found in nearly every food. Human deficiency is very rare. As a dietary supplement or animal feed ingredient the form commonly used is calcium pantothenate because of chemical stability, and hence long product shelf life, compared to sodium pantothenate or free pantothenic acid.
Vitamin B5 is one of eight B vitamins. All B vitamins help you convert the protein, carbohydrates, and fats you eat into energy. B vitamins are also needed for:
- healthy skin, hair, and eyes
- proper functioning of the nervous system and liver
- healthy digestive tract
- making red blood cells, which carry oxygen throughout the body
- making sex and stress-related hormones in the adrenal glands
How much pantothenic acid do I need?
The amount of pantothenic acid you need depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg):
|Life Stage||Recommended Amount|
|Birth to 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|
|Teens 14–18 years||5 mg|
|Adults 19 years and older||5 mg|
|Pregnant teens and women||6 mg|
|Breastfeeding teens and women||7 mg|
Sources of Vitamin B5
The best way to make sure you’re getting enough vitamin B5 is to eat a healthy, balanced diet every day.
Vitamin B5 is an easy vitamin to incorporate into a good diet. It’s found in most vegetables, including:
- members of the cabbage family
- white and sweet potatoes
- whole-grain cereals
Other healthy sources of B5 include:
- dairy products
What foods provide pantothenic acid?
Pantothenic acid is naturally present in almost all foods. It is also added to some foods, including some breakfast cereals and beverages (such as energy drinks). You can get recommended amounts of pantothenic acid by eating a variety of foods, including the following:
- Beef, poultry, seafood, and organ meats
- Eggs and milk
- Vegetables such as mushrooms (especially shiitakes), avocados, potatoes, and broccoli
- Whole grains, such as whole wheat, brown rice, and oats
- Peanuts, sunflower seeds, and chickpeas
Foods rich in vitamin B5
|Food||Servings||Content of vitamin B5|
|Dried shiitake mushrooms||10 mushrooms (36 g)||8 mg|
|Liver of lamb, turkey, beef, chicken, veal or pork, cooked||100 g||4-8 mg|
|Offal of cooked poultry||100 g||3 mg|
|Breakfast cereals, 100% bran (All Bran type)||30 g||3 mg|
|Braised pork kidneys||100 g||3 mg|
|Cooked shiitake mushrooms||125 ml (4 mushrooms)||3 mg|
|Turkey, chicken, pork or veal hearts, stewed||100 g||2-3 mg|
|Sunflower seeds roasted or roasted dry or in oil||1/4 cup||2 mg|
|Sunflower seed butter||30 ml (2 tablespoons)||2 mg|
|Kidneys of beef or lamb, braised||100 g||2 mg|
|Baked salmon||100 g||2 mg|
|Domestic Goose or Canada Goose (Bustard), Flesh Only, Roasted||100 g||2 mg|
|Boiled mushrooms||1/2 cup||2 mg|
|Atlantic cod, dehydrated and salted||100 g||2 mg|
|Braised veal shoulder||100 g||2 mg|
|Egg cooked hard||1 egg||1 mg|
|Turkey, brown meat||100 g||1 mg|
|Black or red caviar, granular||30 g||1 mg|
|Blue cheese||50 g||1 mg|
What kinds of pantothenic acid dietary supplements are available?
Pantothenic acid is available in dietary supplements containing only pantothenic acid, in B-complex dietary supplements, and in some multivitamin/multimineral supplements. Pantothenic acid in dietary supplements is often in the form of calcium pantothenate or pantethine. Research has not shown that any form of pantothenic acid is better than the others.
Am I getting enough pantothenic acid?
Most people in the United States get enough pantothenic acid. However, people with a rare inherited disorder called pantothenate kinase-associated neurodegeneration can’t use pantothenic acid properly. This disorder can lead to symptoms of pantothenic acid deficiency.
What happens if I don’t get enough pantothenic acid?
Pantothenic acid deficiency is very rare in the United States. Severe deficiency can cause numbness and burning of the hands and feet, headache, extreme tiredness, irritability, restlessness, sleeping problems, stomach pain, heartburn, diarrhea, nausea, vomiting, and loss of appetite.
What are some effects of pantothenic acid on health?
Scientists are studying pantothenic acid to understand how it affects health. Here’s one example of what this research has shown.
High cholesterol and triglyceride levels
The form of pantothenic acid called pantethine is being studied to see if it helps lower total cholesterol, low-density lipoprotein (LDL or “bad”) cholesterol, and triglyceride levels. It’s also being studied to see if it raises levels of high-density lipoprotein (HDL or “good”) cholesterol. The results of these studies so far are promising, but more research is needed to understand the effects of pantethine dietary supplements taken alone or combined with a heart-healthy diet.
Can pantothenic acid be harmful?
Pantothenic acid is safe, even at high doses. However, taking very high doses of pantothenic acid supplements (such as 10,000 mg per day) can cause an upset stomach and diarrhea.
Are there any interactions with pantothenic acid that I should know about?
Pantothenic acid is not known to interact or interfere with any medicines.
Tell your doctor, pharmacist, and other healthcare providers about any dietary supplements and prescription or over-the-counter medicines you take. They can tell you if those dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.
Pantothenic acid and healthful eating
People should get most of their nutrients from food, according to the federal government’s Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber, and other substances that benefit health. In some cases, fortified foods and dietary supplements may provide nutrients that people otherwise might consume in less-than-recommended amounts. For more information about building a healthy diet, see the Dietary Guidelines for Americans and the U.S. Department of Agriculture’s MyPlate.
People take vitamin B5 supplements and derivatives to help with a range of conditions. These conditions include:
- burning feet syndrome
- carpal tunnel syndrome
- celiac disease
- chronic fatigue syndrome
- diabetic nerve pain
- enlarged prostate
- heart failure
- leg cramps
- low blood pressure
- low blood sugar
- multiple sclerosis
- muscular dystrophy
- Parkinson’s disease
- premenstrual syndrome
- respiratory disorders
- rheumatoid arthritis
- salicylate toxicity
- tongue infections
- wound healing
- yeast infections
While people take vitamin B5 for these conditions, there’s little evidence that it helps most of the conditions, according to the Mayo Clinic. More scientific study is needed to determine its effectiveness.
Cosmetic uses of B5
Vitamin B5 is often added to hair and skin products, as well as makeup. Dexpanthenol, a chemical made from B5, is used in creams and lotions designed to moisturize the skin.
In hair products, B5 can help add volume and sheen. It’s also said to improve the texture of hair that is damaged by styling or chemicals. One studyTrusted Source found that the application of a compound containing panthenol, a form of vitamin B5, could help stop thinning hair. However, it won’t make your hair grow back.
Benefit of vitamin B5 in food supplements
Pantothenic acid is readily available in the form of dietary supplements. Vitamin B5 is often used to regulate acne problems and other skin disorders such as scarring or irritation. In cosmetics, it may be indicated to promote the growth of nails and hair. Finally, some use it to lower blood cholesterol levels. It is recommended to take between 300 and 1000 mg of vitamin B5 per day, the dosage may vary depending on the context. In any case, seek the advice of a doctor before taking a dietary supplement.
Vitamin B5 deficiency
Vitamin B5 deficiency is extremely rare because it is found in most foods. Some experimental studies, however, point out that pantothenic acid deficiency can lead to muscle fatigue, burning of the feet and hands (“burnt foot” syndrome), intense fatigue and nausea.
Excess vitamin B5
There is no scientific evidence of risk in case of excessive consumption of vitamin B5. There is no limit or dangerous dose.
Vitamin B5 and other vitamins of group B
To play its role well, vitamin B5 requires the presence of all other vitamins of group B in optimal quantity. A deficiency in one of the B vitamins can cause dysfunction on many levels. In addition, the use of alcohol or oral contraceptives may decrease the absorption of pantothenic acid and increase the need.
The crude formula of vitamin B5 is C9H17NO5, its molar mass is 219.235 g / mol. It is a water-soluble vitamin belonging to group B. It is composed of pantoic acid and alanine, linked by an amine function.
This vitamin is essential for the body since it is a precursor of coenzyme A and is involved in many metabolic reactions.
Which USANA Products contain Pantothenic acid (Vitamin B5) ?
As always, USANA Cellsentials contain Vitamin B5 (45mg per two tablets )
If you want to buy USANA Cellsentials, please go to here