Pantothenic Acid
Pantothenic acid — or vitamin B5 — plays a vital role in energy metabolism and supports everything from adrenal health to wound healing.
Pantothenic acid, also known as vitamin B5, is a water-soluble B-vitamin involved in the breakdown of carbohydrates, proteins, and fats for energy. It also plays a role in synthesizing hormones, neurotransmitters, and red blood cells — making it essential for stress response and metabolic health.
Deficiency is rare, but when it occurs, symptoms may include fatigue, digestive upset, numbness or tingling, and sleep disturbances. Because it’s found in a wide variety of both animal and plant-based foods, most people can easily meet their daily needs.
Common dietary sources include eggs, meats, whole grains, mushrooms, and dairy products. Fortified cereals also contribute significantly in many diets.
Recommended Daily Intake
- Women: 5 milligrams*
- Men: 5 milligrams*
- Upper Limit: Not known
Deficiency Symptoms
- Headache
- Fatigue
- Irritability, restlessness
- Disturbed sleep
- Nausea, vomiting, stomach cramps
- Numbness or burning sensation in hands or feet
- Muscle cramps
Common Food Sources
- Fortified cereals
- Organ meats (liver, kidney)
- Beef
- Chicken breast
- Mushrooms
- Avocados
- Nuts , seeds
- Dairy milk
- Yogurt
- Potatoes
- Eggs
- Brown rice
- Oats
- Broccoli