Nutrition

Vitamin B5

sunflower seeds
avocado
salmon
yogurt

What is it?

Pantothenic acid is one of the B complex vitamins. It is also known as vitamin B5.

Why is it important?

Vitamin B5 is critical to manufacturing red blood cells as well as stress and sex-related hormones produced in the adrenal glands. It is also very important in maintaining a healthy digestion.*

Vitamin B5 supports the absorption of B2 in the body.

What myths are there?

Vitamin B5 is sometimes called the “anti-stress” vitamin, but there isn’t good research today that indicates it helps with relieving stress.*

What’s the risk of deficiency?

Vitamin B5 deficiency is very rare with the most common symptom tending to be fatigue.

That said, we like to include it in our vitamins since it is critical to child development and since its water-soluble, your body will simply eliminate what it doesn’t use.*

How much is recommended?

The FDA has not established guidelines for the Recommended Dietary Allowance (RDA) of vitamin B5.

The Food and Nutrition Board at the US Institute of Medicine recommends the adequate intake (AI) for vitamin B5 as follows:

  • 0-6 months: 1.7 mg
  • 7-12 months: 1.8 mg
  • 1-3 years: 2 mg
  • 4-8 years: 3 mg
  • 9-13 years: 4 mg
  • 14-18 years: 5 mg
  • 19+ years: 5 mg

Adequate Intake is used when evidence is insufficient to develop an RDA; intake at this level is assumed to ensure nutritional adequacy.

What foods are rich sources?

  • 1 oz sunflower seeds (roasted): 2 mg
  • 1 avocado (raw): 2 mg
  • 3 oz trout (cooked): 1.9 mg
  • 3 oz salmon: 1.9 mg
  • 1 oz beef liver (cooked): 1.87 mg
  • 1 cup yogurt (plain, nonfat): 1.6 mg
  • 1 sweet potato (cooked): 1 mg

What’s the risk of getting too much?

Vitamin B5 is water-soluble, which means that the body can't store it. If the body can't use all of the vitamin, it will simply eliminate the excess.

We recommend you seek the advice of your pediatrician or primary medical care provider before making changes to your child’s nutrient intake.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

  • Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Washington (DC): National Academies Press (US); 1998.
  • Higdon, Jane. Pantothenic Acid. Linus Pauling Institute, Oregon State University. 2015.
  • Fry PC, Fox HM, Tao HG. Metabolic response to a pantothenic acid deficient diet in humans. J Nutr Sci Vitaminol (Tokyo). 1976;22(4):339-346
  • Food and Nutrition Board, Institute of Medicine. Pantothenic acid. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, D.C.: National Academy Press; 1998:357-373.
  • Nutrients and Nutritional Agents. In: Kastrup EK, Hines Burnham T, Short RM, et al, eds. Drug Facts and Comparisons. St. Louis, Mo: Facts and Comparisons; 2000:4-5.
  • Ehrlich, Steven. Vitamin B5. University of Maryland Medical Center. 2013.