Pantothenic Acid (B5)
B vitamin (B5) involved in synthesis of coenzyme A, essential for fatty acid metabolism.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 2.0 * | — |
| Children 4-8 years | 3.0 * | — |
| Males 9-13 years | 4.0 * | — |
| Females 9-13 years | 4.0 * | — |
| Males 14-18 years | — | — |
| Females 14-18 years | — | — |
| Males 19-30 years | 5.0 * | — |
| Females 19-30 years | 5.0 * | — |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 6.0 * | — |
| Lactation | 7.0 * | — |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Pantothenic Acid (B5)
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Pantothenic Acid (B5) (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 29.8 mg | Breakfast Cereals |
| 2 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy | 22.6 mg | Snacks |
| 3 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double | 22.6 mg | Snacks |
| 4 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey N | 22.6 mg | Snacks |
| 5 | Mushrooms, shiitake, dried | 21.9 mg | Vegetables and Vegetable Products |
| 6 | Pepeao, dried | 21.5 mg | Vegetables and Vegetable Products |
| 7 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGR | 18.2 mg | Snacks |
| 8 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy C | 18.2 mg | Snacks |
| 9 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | 15.9 mg | Snacks |
| 10 | Formulated bar, POWER BAR, chocolate | 15.9 mg | Snacks |
| 11 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | 15.4 mg | Beverages |
| 12 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey | 15.4 mg | Beverages |
| 13 | Leavening agents, yeast, baker's, active dry | 13.5 mg | Baked Products |
| 14 | Beverages, nutritional shake mix, high protein, powder | 12.5 mg | Beverages |
| 15 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein | 12.5 mg | Snacks |
| 16 | Beef, New Zealand, imported, variety meats and by-products, | 10.3 mg | Beef Products |
| 17 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate pe | 10.1 mg | Snacks |
| 18 | Beef, New Zealand, imported, variety meats and by-products l | 9.8 mg | Beef Products |
| 19 | Chicken, liver, all classes, cooked, pan-fried | 8.3 mg | Poultry Products |
| 20 | Protein supplement, milk based, Muscle Milk Light, powder | 8.0 mg | Dairy and Egg Products |
Health Effects of Pantothenic Acid (B5)
Pantothenic acid (B5) is a component of coenzyme A (CoA), which is essential for fatty acid synthesis and oxidation, citric acid cycle function, and synthesis of steroid hormones and neurotransmitters.
Pantothenic acid deficiency is extremely rare due to its widespread occurrence in foods. Experimental deficiency causes fatigue, headache, sleep disturbance, and burning feet syndrome.
No adverse effects reported from high intakes. No UL has been established. Very high supplemental doses may cause diarrhea.
Absorption & Interactions
Absorbed in the small intestine via the sodium-dependent multivitamin transporter (SMVT). CoA and 4-phosphopantetheine from food are hydrolyzed to free pantothenic acid before absorption.
Other Vitamins
Frequently Asked Questions
How much Pantothenic Acid (B5) do I need per day?
Adult males need 5.0 mg/day and adult females need 5.0 mg/day.
Which food has the most Pantothenic Acid (B5)?
The food highest in Pantothenic Acid (B5) is Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes with 29.8 mg per 100g.
What does Pantothenic Acid (B5) do in the body?
B vitamin (B5) involved in synthesis of coenzyme A, essential for fatty acid metabolism.