Vitamin Supplements

Pantothenic acid gets its name from the Greek word pantos, which means “everywhere.” That’s an indication of just how prevalent this B vitamin is in plants and animals. At least a small amount of pantothenic acid is present in most of the foods we eat.

Once you consume pantothenic acid, your body changes most of this B vitamin into a substance called coenzyme A, which is required to convert carbohydrates, fats, and some proteins into energy. Pantothenic acid is also necessary for the body to produce hormones and to form hemoglobin and a neurotransmitter called acetylcholine.

Signs of Pantothenic Acid Deficiency

All foods contain at least some pantothenic acid, and since the body needs only limited amounts of this nutrient, the risks of a deficiency are small. In general, people who do experience this deficiency are deficient in all of the B vitamins.

Because pantothenic acid deficiency is so rare, diseases specifically caused by it have not been clearly identified—with one possible exception. During the 1940s, prisoners of war in the Far East developed severe pain, numbness, and tingling in their feet and toes. Their condition was given the name burning foot syndrome. Symptoms improved when the prisoners were given pantothenic acid but did not respond positively when they took other B vitamins. These men were severely malnourished and deficient in all vitamins, however, not just in B vitamins. So while their condition seemed to get better with administration of pantothenic acid, studies were never conducted to determine whether lack of this B vitamin was indeed responsible for the illness.

In laboratory experiments, scientists have deprived humans of this B vitamin for long periods of time. In this situation, the most commonly produced symptoms were headaches, nausea, abdominal cramps, fatigue, depression, increased susceptibility to colds, insomnia, and numbness and tingling in the hands and feet.

Pantothenic Acid Toxicity

The human body excretes excessive amounts of pantothenic acid in urine. Not surprisingly, then, serious signs of toxicity have not been reported, although very high doses (10 g or more per day) occasionally produce diarrhea or water retention.

Pantothenic Acid Health Merits

Pantothenic acid has no proven uses for treating disease. Although some faddists have claimed that this B vitamin can improve the condition of people with rheumatoid arthritis, scientific proof does not exist to support this claim

How Much Pantothenic Acid Do You Need?

You can’t count on the RDAs to guide you here. Formal RDAs have not been established for pantothenic acid. Studies indicate that daily doses of 4 to 7 mg are sufficient to meet the needs of adults, including pregnant and lactating women.

Pantothenic Acid Optimal Daily Allowance

Upon reviewing the existing research, we have concluded that an optimal intake of pantothenic acid in the range of 4 to 7 mg should be sufficient for adults, including pregnant and breast-feeding women. Because there are no known safety concerns for this vitamin, we recommend that you take the high end of the range (7 mg).

Pantothenic Acid Food Sources

Organ meats, salmon, legumes, whole-grain cereals, eggs, and yeast are among the best sources of pantothenic acid. At least some pantothenic acid is present in most foods, however, including chicken, milk, and numerous fruits and vegetables.

How Much Pantothenic Acid Are People in the United States Getting?

Studies have shown that people in the United States consume an average of 5 to 10 mg of pantothenic acid per day; some people get up to 16 mg. Deficiencies of this vitamin are unlikely except in people who maintain severely restrictive or unusual diets for long periods of time.

How Much Pantothenic Acid Are You Getting? My Recommendations

How much pantothenic acid do you need to achieve optimal health?

We recommend an optimal range of 4 to 7 mg of pantothenic acid per day. Since no toxicity risks are associated with this vitamin, most people can take the high end of the range (7 mg) without concern.

What special circumstances might affect the amount of pantothenic acid you need to take?

If you eat a lot of processed foods, drink large amounts of alcohol, or have diabetes, be certain to consume the ODA of pantothenic acid regularly.

Is it possible to consume the optimal amount of pantothenic acid through diet alone?

Most people in the United States consume 5 to 10 mg of pantothenic acid—within the ODA range—in their diets each day. If you get less than the ODA, however, you can meet your needs by taking multivitamin tablets or B-complex supplements.

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