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Vitamin B5 (Pantothenic acid)

Pantothenic acid is also known as vitamin B5. It is an essential nutrient that is naturally present in some foods. Pantothenic acid is a water-soluble B vitamin.

food

What does pantothenic acid do in our bodies?

Pantothenic acid, also called vitamin B5, helps turn food into energy. Pantothenic acid is essential for many bodily functions, especially breaking down and making fats.

Pantothenic acid makes coenzyme A (CoA) and acyl carrier protein. Coenzyme A is a chemical compound essential for fatty acid synthesis, degradation, and other metabolic functions. The primary role of acyl carrier protein is that it is involved in fat synthesis.

In addition to its crucial role in energy metabolism and fat synthesis, pantothenic acid is also involved in the synthesis of essential molecules like cholesterol and steroid hormones.

Oranges

Where is pantothenic acid mainly found?

Pantothenic acid is widely available in food.

  • Meat, poultry, fish, whole-grain cereals, beans, and peas are among the better sources.

  • Milk, vegetables, and fruits also contain varying amounts.

  • Almost all plant- and animal-based foods contain pantothenic acid in varying amounts.

  • The richest dietary sources are beef, chicken, animal organ meats, whole grains, peanuts, sunflower seeds and chickpeas, and some vegetables such as broccoli and mushrooms.

Fresh Produce

The top pantothenic acid (vitamin B5) foods:

  • Beef liver

  • Shitake mushrooms

  • Sunflower seeds

  • Chicken

  • Tuna

  • Milk

  • Mushrooms

  • Potatoes

  • Egg

  • Greek yogurt

  • Beef

  • Broccoli

  • Chickpeas

  • Brown rice

  • Oats

Citrus Fruits

How much pantothenic acid do we need?

For ages 14 and older, the AI (Adequate Intake) of pantothenic acid is 5 milligrams daily.

For females 14-50 years old in pregnancy or lactation, the Adequate Intake (AI) is 6 milligrams during pregnancy, while AI is 7 milligrams daily during lactation.

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AI, WHat does AI mean?

Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.

 

RDA, What does RDA mean?

Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.

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Adequate intakes (AIs) for pantothenic acid are listed in the following table.

Table of Vitamin B5 design.
Summer Salad

Pantothenic Acid and Healthful Diets

Our nutritional needs should be met primarily through foods because foods provide various nutrients and other healthy components. Foods contain vitamins, minerals, dietary fiber, and other nutrients that are beneficial for our health. In some situations and cases, fortified foods and dietary supplements are helpful when it is impossible to meet the needs for one or more nutrients.

 

A healthy dietary pattern was described by “The Dietary Guidelines for Americans” as one that:

  • Includes a variety of vegetables; fruits; grains, and whole grains; milk, yogurt, cheese; and oils. Many whole grains, vegetables, and dairy products contain pantothenic acid.

  • Includes various protein foods, such as lean meats; poultry; eggs; seafood; beans, peas, lentils; nuts and seeds; and soy products. Beef liver is an excellent food source of pantothenic acid. Beef, poultry, fish, eggs, nuts, and beans contain pantothenic acid.

  • Limits foods and beverages higher in added sugars, saturated fat, and sodium.

  • Limits alcoholic beverages.

  • Stays within your daily calorie needs.

Tropical fruit

References:

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