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People with stressful lives should take at least one daily B complex vitamin supplement with about 100 to 200 mg of pantothenic acid.
Overview Pantothenic acid was discovered in 1933 by Dr. Roger Williams. He named it such from the Greek word pantothen which means everywhere as he found it is present in all cells. It plays a vital role in the metabolism of the macronutrients- carbohydrates, fats and proteins. It has a role in the production of many hormones and brain chemicals called neurotransmitters. It is mostly available in supplement forms as calcium pantothenate. After broken down to pantothenic acid it is converted to pantotheine, a sulfur containing compound. Pantotheine is converted to co-enzyme A, the only known biologically active form of pantothenic acid.
Pantothenic acid is so abundantly available as it is present in virtually all foods that deficiency occurring naturally is unknown. Experiments have been done to induce pantothenic acid deficiency and brought about decreased functioning and adverse changes in the liver, nerves, skin and thymus gland.
None known.
Boiling depletes pantothenic acid from food.
Pantothenic acid is present in all animal and plant tissues.
Best Sources: -Cereals -Chicken -Eggs -Fish -Legumes -Liver -Soybeans -Whole grain breads
Other Good Sources: -Avocados -Bananas -Broccoli -Cauliflower -Lean Beef -Mushrooms -Oranges -Potatoes -Tomatoes
Grain Products
-As co-enzyme A (CoA), this B vitamin, pantothenic acid is part of a wide range of reactions within all cells. -CoA works with carnitine and CoQ10 to allow transport and use by the body of fatty acids. -CoA is particularly important in the metabolism of carbohydrates in the mitochondria of every cell where energy is produced (the Krebs Cycle). -CoA is necessary for the synthesis of the steroid hormones that naturally occur in the body and proper function of the adrenals. -CoA is important in the body's production of cholesterol and bile acids. -CoA is important for the body to make hemoglobin and red blood cells as it is necessary for the synthesis of acetylcholine, phospolipids and porphyrin. -Pantothenic acid has a role in alcohol detoxification as it helps in the metabolism of acetaldehyde. -Pantothenic acid is prescribed to improve stress reactions and to relieve burning feet syndrome in people who are well nourished.
Symptomatic neuropathies of the feet with burning and numbness, rarely respond to supplementation with pantothenic acid at higher doses but it is worth trying for this sometimes debilitating syndrome.
Recommended Dietary Allowance: The RDA -recommended dietary allowance- of pantothenic acid is not set but humans need about 10 mg a day. This would correspond to a whole blood level of 100 to 180 micrograms per deciliter. The scientific literature shows dosing ranging from 50 to 1000 mg a day.
RDA/AI* (Adequate Intake)
AGE (YRS) AMOUNT in milligrams
Infants 0.0-0.5: 1.7 - 1.8* 0.5-1.0: 1.7 - 1.8*
Children 1-3: 2 - 3* 4-8: 2 - 3*
Males 9-13: 4* 14-18: 5* 19-30: 5* 31-50: 5* 51-70: 5* 71+: 5*
Females 9-13: 4* 14-18: 5* 19-30: 5* 31-50: 5* 51-70: 5* 71+: 5*
Pregnant: 6*
Lactating: 7*
There are no toxic effects but diarrhea can occur with large amounts of pantothenic acid taken at one time. |