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How it works

Pantothenic acid helps to provide the body with a constant supply of energy to every cell. It does so by assisting in the creation of a molecule that converts the fat and sugar in food into a form that cells can use. It also helps support normal growth and assists the body in fighting infection by producing antibodies. Pantothenic acid is involved in the synthesis of anti-stress hormones in the adrenal glands, so helping to keep us calm.

Absorption helpers Pantothenic acid is best absorbed when taken with other B vitamins as a B-complex supplement taken with food. Folic acid and biotin in particular improve its absorption.

Absorption inhibitors Stress, too much alcohol, and large quantities of tea and coffee may all reduce the absorption of pantothenic acid, while heat and food processing reduces the amount found in foods.

Taking pantothenic acid supplements

The safe upper limit for both short- and long-term usage of pantothenic acid is 1,000mg. Optimum nutritionists advise intakes of 25mg a day for adults and a therapeutic intake of 50-300mg daily.

Precautions Excessively high intakes of 10,000mg (10g) have been known to cause diarrhoea and other intestinal disturbances, while intakes of 100mg daily may increase the risk of niacin being excreted in the urine.

Why take this supplement?

Pantothenic acid is widely available from a range of foods. However, those people who consume large amounts of alcohol, or who suffer from prolonged stress, or who have recently undergone surgery may all benefit from taking pantothenic acid supplements. The following symptoms may also indicate the need for extra levels of pantothenic acid in the body:

Poor muscle coordination and tremors

Muscle cramps

Numbness

Tingling

Painful burning feet and tender heels

Depression

Exhaustion and fatigue

Weakness

Anxiety

Night-time teeth grinding

Headaches

Loss of appetite

Chemical names

Pantothenic acid

Pantethine

Calcium pantothenate

Preparations

Tablets

Capsules

Liquid

RDA for adults
6mg

Top sources of vitamin B5 mg/100g of food

Calves' liver8.4mg/110g

Plain peanuts2.66mg/110g

Tahini paste2.17mg/110g

Sesame seeds2.14mg/110g

Pecan nuts1.71mg/110g

Walnuts1.6mg/110g

Avocado1.1mg/110g

Apples0.7mg/110g

Dried apricots0.7mg/110g

Dried figs0.51mg/110g