All About Vitamins

Vitamin B5 (Pantothenic Acid)
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Why vitamin B5 (pantothenic acid) is good for you

Vitamin B5 (pantothenic Acid) is required to make two important coenzymes which help the body use fats and carbohydrates to make energy. This function enables the body to make some important hormones, to make healthy red blood cells and to make vitamin D.

A form of vitamin B5 (pantothenic acid) called pantethine is available in supplements. Pantethine is available to do useful things, like help lower high cholesterol.

 

Important vitamin B5 (pantothenic acid) facts

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Groups at risk of vitamin B5 (pantothenic acid) deficiency

Because vitamin B5 (pantothenic acid) is available in every single food, there have never been any reports of human deficiency.

The only people who are at any risk of deficiency are long-term alcoholics.

Anyone else who is a little low on vitamin B5 (pantothenic acid) is almost certainly low on the other B vitamins too.

 

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Symptoms of vitamin B5 (pantothenic acid) deficiency

There are no known symptoms of vitamin B5 (pantothenic acid) deficiency.

 

Vitamin B5 (Pantothenic Acid) and health

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Vitamin B5 (Pantothenic Acid) in food

FOOD AMOUNT
Vitamin B5 (mg)
Chicken, liver
85g
4.63
Beef, liver
85g
3.90
Mushrooms, cooked
½ cup
1.69
Yoghurt, low fat
1 cup
0.34
Lentils
1 cup
1.26
Potato, baked with skin
1 medium
1.12
Lima beans
1 cup
0.79
Milk
1 cup
0.77
Sweet potatoes
1 medium
0.74
Chickpeas
1 cup
0.72
Corn
½ cup
0.72
Egg
1 large
0.70
Wheatgerm
¼ cup
0.66
Oatmeal
1 cup
0.47
Black beans
1 cup
0.42
Broccoli, cooked
½ cup
0.40
Tomato
1 medium
0.30
Beef, mince
85g
0.23
Tuna, canned in water
85g
0.18

 

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Vitamin B5 (Pantothenic Acid) recommended daily intake (RDI)

RDA lifestage age amount
  INFANTS 0-6mths
7-12mths
1.7mg
1.8mg
  CHILDREN 1-3yrs
4-8yrs
2.0mg
3.0mg
  CHILDREN 9-13yrs
14-18yrs
4.0mg
5.0mg
  ADULTS 19-50yrs 5.0mg
  SENIORS 51+yrs
5.0mg
  PREGNANT   6.0mg
  LACTATING   7.0mg
 
TOLERABLE UPPER LIMIT none established
 
TOXIC LEVELS >10g, essentially non-toxic


The tolerable upper limits should only be taken for short periods and only under medical supervision.

 

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Vitamin B5 (Pantothenic Acid) works best with

 

Overdosage, toxicity and cautions for vitamin B5 (pantothenic acid)

Vitamin B5 (pantothenic acid) has limited toxicity in normal, otherwise healthy adults. Vitamin B5 (pantothenic acid) supplements are very safe, with no known side effects or overdose level - any excess is usually excreted in the urine.

Even very large doses of vitamin B5 (pantothenic acid) - up to 20g, the only side-effect experienced is diarrhoea, which stops once the high dose supplement is ceased. There are no other known side effects.

The following cautions should be carefully noted:



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references

 

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Last reviewed: 1 January 2009 || Last updated: 1 January 2009

 

NOTE: Mega doses of vitamins, minerals, amino acids, or other supplements cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of nutrient supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

 

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