Vitamin B5, Pantothenic Acid
Vitamin B5, Pantothenic acid helps turn food into energy
- Water soluble vitamin; body can't store
- Found in both plants and animal sources
- Deficiency rare except in severe malnutrition
Health Benefits:
- healthy skin, hair, eyes, liver
- boost immune system
- form red blood cells
- healthy digestive system
Low intake of Vitamin B5, Pantothenic Acid
Symptoms of low Vitamin B5, Pantothenic Acid intake
- Burning feet (intense foot pain)
- Depression
- Fatigue, Irritability
- Insomnia
- Stomach pain, Vomiting
- Upper respiratory infection
Causes of low Vitamin B5, Pantothenic Acid intake
- Deficiency rare in US
- Typically only if malnourished
Excess intake of Vitamin B5, Pantothenic Acid
Symptoms of excess intake of Vitamin B5, Pantothenic Acid
- Dehydration
- Diarrhea
- Headache
- Increased risk of bleeding
- Low BP
- Nausea
At risk for excess Vitamin B5, Pantothenic Acid
- Any surplus excreted in urine
- Toxicity only with supplement use
Vitamin B5, Pantothenic Acid Content in Foods
Foods High in Vitamin B5, Pantothenic Acid
| Food | Serving Size | B5, Pantothenic |
|---|---|---|
| Fruit juice smoothie, fortified | 1 cup | 10 mg |
| Acai berry drink, fortified | 1 cup | 8.9 mg |
| Beef liver, pan fried | 3 oz | 6 mg |
| Shiitake mushrooms, pieces | 1 cup | 5.2 mg |
| Breakfast cereal, fortified | 1 serving | 5 mg |
| Sparkling juice blend | 12 oz | 4.5 mg |
| Lentils, raw | 1 cup | 4.1 mg |
| Chili w/beans, canned | 1 cup | 3.6 mg |
| White button mushrooms, pieces, cooked | 1 cup | 3.4 mg |
| Atlantic salmon, wild | 6 oz | 3.3 mg |
| Chicken breast, lean, cooked | 6 oz | 2.7 mg |
| Spanish peanuts, raw | 1 cup | 2.6 mg |
| Milk and soy chocolate drink | 1 cup | 2.5 mg |
| Sunflower seeds | 1 cup | 2.4 mg |
| Abalone, cooked | 3 oz | 2.4 mg |
| Bluefin tuna, cooked | 6 oz | 2.3 mg |
| Skirt steak | 6 oz | 2.3 mg |
| Oats, uncooked | 1 cup | 2.1 mg |
| Duck, roasted, chopped | 1 cup | 2.1 mg |
| Sunflower seeds, dry roasted | 1 oz | 2 mg |
| Pulled pork in BBQ sauce | 1 cup | 2 mg |
| Sweet potatoes, mashed | 1 cup | 1.9 mg |
| Pork chops | 1 chop | 1.9 mg |
| Grouper, cooked | 1 fillet | 1.8 mg |
| Malt liquor beverage | 1 bottle | 1.8 mg |
| Atlantic mackerel, cooked | 6 oz | 1.7 mg |
| Skim milk, 2% low fat milk | 2 cups | 1.7 mg |
| Yogurt, nonfat | 1 cup | 1.6 mg |
| Liverwurst spread | 1 cup | 1.6 mg |
| Turkey, ground fat free | 6 oz | 1.6 mg |
Foods Low in Vitamin B5, Pantothenic Acid
| Food | Serving Size | B5, Pantothenic |
|---|---|---|
| Almonds | 1 oz | 0.1 mg |
| Cream cheese | 1 Tbsp | 0.1 mg |
| Ice cream cookie sandwich | 1 serving | 0.1 mg |
| Apple | 1 medium | 0.1 mg |
| Pistachio nuts | 1 oz | 0.1 mg |
| Bartlett pears, sliced | 1 cup | 0.1 mg |
| Apple juice, grape juice | 1 cup | 0.1 mg |
| Chardonnay, White wine | 5 oz | 0.1 mg |
| Sour cream, lowfat | 1 Tbsp | 0.1 mg |
| White tuna, water packed | 3 oz | 0.1 mg |
| Tomatoes, raw sliced | 1 cup | 0.1 mg |
| Cheddar cheese | 1.5 oz | 0.2 mg |
| Strawberries, sliced | 1 cup | 0.2 mg |
| Wheat crackers | 16 crackers | 0.2 mg |
| Carrots, raw | 1 cup | 0.2 mg |
| Greek yogurt, plain | 1 cup | 0.3 mg |
| Trail mix | 1 oz | 0.3 mg |
| Cucumber | 1 cup | 0.3 mg |
| Peanut butter, smooth | 2 Tbsp | 0.3 mg |
| Whole wheat bread | 2 slices | 0.4 mg |
| Asparagus | 1 cup | 0.4 mg |
| Bean, black | 1 cup | 0.4 mg |
| White rice, cooked | 1 cup | 0.6 mg |
| Greek yogurt, vanilla, nonfat | 5.3 oz | 0.6 mg |
| Oatmeal, cooked | 1 cup | 0.7 mg |
| Egg, hard boiled | 1 large | 0.7 mg |
| Potatoes, russet w/skin, baked | 1 medium | 0.7 mg |
| Yellow sweet corn | 1 cup | 1 mg |
| Pesto | 1 cup | 1.1 mg |
| Chocolate milk, low fat | 1 cup | 1.3 mg |
References
What You Should Know About Water-Soluble Vitamins. (2023). Cleveland Clinic. https://health.clevelandclinic.org/water-soluble-vitamins/
Foods Highest in Pantothenic acid (B5). (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/pantothenic-acid-b5/all/highest/household/common+sr+fndds+branded/no
Pantothenic Acid. (2021). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Pantothenic acid (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1170
Nutrients: Pantothenic acid (mg). (2018). USDA National Nutrient Database for Standard Reference Legacy . https://www.nal.usda.gov/sites/www.nal.usda.gov/files/pantothenic_acid.pdf
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