Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional or a registered dietitian before making significant changes to your diet or starting any supplementation.

Introduction

Vitamin B5, also known as pantothenic acid, is a water-soluble B-vitamin vital for converting food into energy and supporting various biochemical processes. From its role in energy metabolism to contributions to skin and nervous system functions, pantothenic acid plays important roles in human health. This article explores the importance of Vitamin B5, how it works in the body, where to find it in foods, and why meeting daily requirements supports overall well-being.

Role in the Body

Specific Functions

Vitamin B5 serves as a precursor to coenzyme A (CoA), a critical molecule in multiple biochemical reactions. CoA is essential for the:

• Metabolism of carbohydrates, fats, and proteins into cellular energy via the citric acid (Krebs) cycle.
• Synthesis of fatty acids and cholesterol, which are building blocks for cell membranes, steroid hormones, and bile acids.
• Production of acetylcholine, a neurotransmitter involved in muscle contraction and nerve signaling, by providing acetyl groups.

Beyond its role in CoA production, pantothenic acid also participates in the biosynthesis of coenzyme Q10 (CoQ10) and in the formation of acyl carrier protein (ACP), which is required for fatty acid elongation.

Effects of Deficiency

Although pantothenic acid deficiency is rare due to its wide availability in foods, inadequate intake can lead to a condition historically referred to as “burning feet syndrome.” Symptoms may include:

• Fatigue and general weakness from impaired energy production.
• Numbness or burning sensations in the extremities, primarily the feet.
• Digestive disturbances such as abdominal cramps, nausea, and loss of appetite.
• Mood changes, including irritability and sleep disturbances, due to altered neurotransmitter synthesis.

Early studies demonstrated that these symptoms improved when pantothenic acid was reintroduced into the diet. Severe deficiency can affect adrenal function and stress response, although such cases are uncommon in well-nourished populations.

Dietary Sources

Best Food Sources

Pantothenic acid is found in a variety of plant and animal foods. Incorporating diverse sources can help meet daily requirements. Notable sources include:

• Beef liver (cooked, 85 g): Approximately 6 mg of pantothenic acid
• Sunflower seeds (28 g): Around 2 mg of pantothenic acid
• Shiitake mushrooms (cooked, 1 cup): Approximately 2 mg of pantothenic acid
• Avocado (1 medium): About 2 mg of pantothenic acid
• Chicken breast (cooked, 85 g): Roughly 1.4 mg of pantothenic acid

Supplementation

Most people obtain sufficient Vitamin B5 through a varied diet, but supplementation may be considered in certain cases:

• Restricted diets: Individuals following limited or highly restrictive diets may benefit from a B-complex supplement.
• Malabsorption conditions: Gastrointestinal disorders such as Crohn’s disease or celiac disease can impair nutrient absorption, warranting supplementation under medical supervision.

Typical supplemental doses range from 5 mg to 10 mg daily. Always discuss supplementation and dosage with a healthcare provider to ensure safety and appropriateness for your individual needs.

Health Benefits

Pantothenic acid supports several bodily functions. Adequate intake is associated with:

• Energy metabolism: As a component of coenzyme A, pantothenic acid is required for metabolic pathways that produce cellular energy.
• Skin health and tissue repair: Pantothenic acid is involved in cellular processes that may contribute to skin function and wound healing, although evidence from clinical studies is limited.
• Lipid metabolism: Derivatives of pantothenic acid, such as pantethine, have been studied for their effects on lipid profiles in some animal and small human trials.
• Stress response: Pantothenic acid is involved in the synthesis of adrenal hormones in laboratory studies, but more research is needed to confirm effects in humans.

Daily Requirements

The Recommended Dietary Allowance (RDA) or Adequate Intake (AI) for pantothenic acid varies by age, gender, and life stage. According to the National Institutes of Health:

• Infants 0–6 months: 1.7 mg (AI)
• Infants 7–12 months: 1.8 mg (AI)
• Children 1–3 years: 2 mg (AI)
• Children 4–8 years: 3 mg (AI)
• Children 9–13 years: 4 mg (AI)
• Teens 14–18 years: 5 mg (RDA)
• Adults 19+ years: 5 mg (RDA)
• Pregnant women: 6 mg (RDA)
• Breastfeeding women: 7 mg (RDA)

Most balanced diets easily meet these recommendations. Excess intake from food is unlikely to cause toxicity, as pantothenic acid is water-soluble and excess amounts are excreted in urine.

Tips for Incorporation

• Plan balanced meals: Include at least one source of pantothenic acid in each meal—such as mushrooms in omelets or avocado in salads.
• Snack smart: Keep sunflower seeds or a whole-grain tortilla with lean turkey slices on hand for nutrient-dense snacks.
• Rotate protein sources: Alternate between beef liver, chicken, fish, and legumes to diversify pantothenic acid intake along with other nutrients.
• Incorporate fortified foods: Some cereals and nutritional yeast products are enriched with B vitamins, including pantothenic acid.
• Cook gently: Since water-soluble vitamins can leach into cooking water, choose steaming, sautéing, or light roasting over prolonged boiling.

Conclusion and Call to Action

Vitamin B5 is an essential nutrient that supports energy metabolism, skin health, and many biochemical processes. By including rich natural sources in your diet and considering supplementation when appropriate under professional guidance, you can help ensure adequate intake. Prioritize a varied diet with pantothenic acid-rich foods to support your overall health and well-being.