Pantothenic acid (Vitamin B5)

Pantothenic acid is widely distributed in foods. It is the compound of the synthesis of fatty acids, cholesterol, acetylation of alcohols, amines, and amino acids. This water-soluble vitamin acts as an antioxidant. In addition, it is used in the production of several enzymes and helps the central nervous system to communicate with the brain. Essential in the intermediary metabolism of carbohydrate, fat and protein. 

Unstable in presence of acid, heat and certain salts.

Dietary reference intakes of Pantothenic acid

Infants 1.7-1.8 mg/day

Children 2-4 mg/day

Adults 5-7 mg/day

Pantothenic acid content of selected foods

Fortified dry cereal, 1 cup (11 mg)

Mushrooms, cooked, 1 cup (3.4 mg)

Rice, white, 1 cup (2.1 mg)

Tropical trail mix, 1 cup (1.7 mg)

Corn, sweet, canned, 1 cup (1.5 mg)

Yogurt, plain, 8 oz (1.5 mg)

Potatoes, mashed, 1 cup (1.2 mg)

Chicken breast, ½ breast (1.2 mg)

Milk, 1 cup (0.8 mg)

Banana, 1 (0.4 mg)

Symptoms of Pantothenic acid deficiency

Paresthesia in the toes and soles of the feet

Burning sensations in the feet

Depression

Fatigue

Insomnia

Weakness

Signs of Pantothenic acid toxicity

Mild intestinal distress

Diarrhea

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.