• Vitamin B5 may speed up the healing of wounds
• It may help to alleviate the symptoms of rheumatoid arthritis

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

Therapeutic uses

• Allergic reactions Patients with an allergic inflammation of the nasal passages - causing a runny, itchy nose - may find almost instant relief after taking 250mg pantothenic acid. Studies have shown this is due to its antihistamine effect in the body.
• Constipation Pantothenic acid helps to stimulate the contractions of the bowel, which leads to defecation. Supplements relieve constipation and provide an alternative to prescribed drugs for pregnant women, children, and the elderly.
• Fatigue Supplementing a poor diet with 10mg of pantothenic acid daily reduces fatigue and improves low moods and insomnia. It is also useful for treating post-surgery tiredness.
• Healing Taken with vitamin C, pantothenic acid appears to help strengthen the skin, promote the healing of recent cuts, and improve the durability of scars. It may also speed up healing following surgery.
• Respiratory infections A lack of pantothenic acid in the diet may increase the risk of infections in the ear, nose, and throat. Supplements will correct any deficiency.
• Rheumatoid arthritis Levels of pantothenic acid may be low in people who have rheumatoid arthritis. Research indicates that these sufferers may benefit from taking 2g of calcium pantothenate on a daily basis. Increase intakes gradually by 500mg on the advice of a doctor.

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