Pantothenic acid – Vitamin B5

Food sources of vitamin B5

Pantothenic acid is naturally present in foods, added to foods and available as a supplement. It is used to make coenzyme A (CoA). Coenzyme A (CIA) is a chemical compound that helps enzymes to build and break down fatty acids as well as perform other metabolic functions. Vitamin B5 is also used to make the acyl carrier protein, which is also involved in building fats.

Pantothenic acid found in a wide variety of foods. It also produced a little amount in the gut by bacteria but not enough for our body’s needs. Hence, we obtain enough amount of pantothenic acid directly from the dietary supplements.

The function of Vitamin B5

First, Pantothenic acid helps to break down fats, it has been studied for a potential role in reducing cholesterol levels in people who have dyslipidemia. Therefore, it may extremely beneficial for dyslipidemia patients.

Second, It may have an antioxidant effect that reduces low-grade inflammation, which is present in the early stages of heart disease. Hence, play a role in the heart to keep healthy.

Third, It can lower blood fats independently of (or enhance the cholesterol-lowering effects of) eating a heart-healthy diet. Therefore, it boosts heart health.

Deficiency of Vitamin B5

  • Headache
  • Fatigue
  • Irritability, restlessness
  • Disturbed sleep
  • Nausea, vomiting, stomach cramps
  • Numbness or burning sensation in hands or feet
  • Muscle cramps

Sources of Pantothenic acid- B5

  • Fortified cereals
  • Organ meats (liver, kidney)
  • Beef
  • Chicken breast
  • Mushrooms
  • Avocado
  • Nuts, seeds
  • Dairy milk
  • Yogurt
  • Potatoes
  • Eggs
  • Brown rice
  • Oats
  • Broccoli

The Recommended Dietary Allowance (RDA) for men and women ages 19+ years is 5 mg daily. For pregnancy and lactation, the amount increases to 6 mg and 7 mg daily, respectively.


A toxic level of pantothenic acid has not been observed from food sources. With very large daily doses of 10 grams a day, stomach upset or mild diarrhea has been reported.

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