Pantothenic acid (vitamin B5) helps your body get energy from food and make hormones and cholesterol. It is found in almost all foods, so most people get enough.
Here are the NIH figures, food sources and safety points.
Daily pantothenic acid requirement
Average daily recommended amount (mg):
- Children 1 to 3 years: 2 mg
- Children 4 to 8 years: 3 mg
- Children 9 to 13 years: 4 mg
- Teens and adults: 5 mg
- Pregnant women: 6 mg, breastfeeding women: 7 mg
No upper limit is stated for pantothenic acid.
Best food sources of pantothenic acid
Good sources include:
- Beef, poultry, seafood and organ meats
- Eggs and milk
- Mushrooms (especially shiitake), avocados, potatoes and broccoli
- Whole grains such as whole wheat, brown rice and oats
- Peanuts, sunflower seeds and chickpeas
It is also added to some breakfast cereals and energy drinks.
Deficiency
Deficiency is very rare in the US. Severe deficiency can cause numbness and burning of the hands and feet, headache, extreme tiredness, irritability, restlessness, sleeping problems, stomach pain, nausea and loss of appetite. People with pantothenate kinase-associated neurodegeneration, a rare inherited disorder, cannot use it properly.
Safety, medicine interactions and supplements
The NIH says pantothenic acid is safe even at high doses, although very high supplement doses such as 10,000 mg a day can cause upset stomach and diarrhea. It is not known to interact with any medicines. Supplements usually contain calcium pantothenate or pantethine, and no form has been shown to be better.
Frequently Asked Questions
How much vitamin B5 do adults need?
Adults need 5 mg per day. Pregnant women need 6 mg and breastfeeding women 7 mg.
Which foods are rich in pantothenic acid?
Beef, poultry, seafood, organ meats, eggs, milk, mushrooms, avocados, potatoes and whole grains.
Is vitamin B5 deficiency common?
No. It is very rare in the US.
Can I take too much vitamin B5?
The NIH says it is safe even at high doses, but about 10,000 mg a day can cause upset stomach and diarrhea.
Does vitamin B5 interact with medicines?
It is not known to interact with any medicines.
Related reading: Biotin (vitamin B7) daily needs | Vitamin B2 (riboflavin) daily needs | Niacin (vitamin B3) daily needs
Sources
Medical disclaimer: this article is for general information and does not replace advice from a qualified doctor. Do not start, stop or change any supplement or medicine without medical advice.