Pantothenic Acid RDA, Benefits and Sources

Pantothenic acid is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

All B vitamins, often referred to as B complex vitamins, assist and regulate carbohydrate, fat and protein metabolism. These are essential mechanisms which produce energy for the body. They also contribute to hemoglobin synthesis and red blood cell production which carries oxygen around the body. Furthermore, B complex vitamins help maintain muscle tone along the wall of the digestive tract and promote healthy skin, hair, eyes, mouth, liver and nervous system.water-soluble vitamin, which means that it cannot be stored by the body and must be replenished every day.

Vitamin B5 is critical to the manufacture of red blood cells as well as sex and stress-related hormones produced in the adrenal glands (small glands that sit above the kidneys). It is not only essential for the synthesis of hormones but also cholesterol and helps in cell building and the development of the central nervous system. Vitamin B5 is also important in maintaining a healthy digestive tract and it helps the body use other vitamins (particularly riboflavin) more effectively. It is somemtimes referred to as an "anti-stress" vitamin because it is thought to enhance the activity of the immune system and improve the body's ability to withstand stressful conditions and fights infections by aiding the process of building antibodies.

Pantothenic Acid RDA

There is no RDA for Pantothenic Acid instead there is the Adequate Intake for Pantothenic Acid.

children 1-3 yrs 2 mg
children 4-8 yrs 3 mg
children 9-13 yrs 4 mg
Males 14-70 yrs 5 mg
Females 14-70 yrs 5 mg
Pregnancy 19-50 yrs 6 mg
Lactation 19-50 yrs 7 mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

3D picture of Vitamin B5 (Pantothenic acid)

Different forms or alternative names for Vitamin B5 (Pantothenic acid):
pantothenic acid
pantothenate
calcium pantothenate

Importance of Vitamin B5 (Pantothenic acid):
key role in metabolism of carbohydrates, fat and protein
assists production of energy within the body
aids in the utilization of vitamins
improves the body's resistance to stress
helps in cell building and the development of the central nervous system
helps the adrenal glands
fights infections by building antibodies

Good sources of Vitamin B5 (Pantothenic acid) are:
eggs, milk, broccoli, yeast, lean beef,

We have sorted our nutrition database by Vitamin B5 (Pantothenic acid) so you can easily see how much Vitamin B5 (Pantothenic acid) is contained in different foods. You can also search through our database using the search box below or browse the Vitamin B5 (Pantothenic acid) content by food category.

Vitamin B5 (Pantothenic acid) in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups
Cookies		Biscuits

Deficiency of Vitamin B5 (Pantothenic acid) may cause:
painful and burning feet
skin abnormalities
retarded growth
dizzy spells
digestive disturbances
vomiting
restlessness
stomach stress
muscle cramps