With this vitamin, everything runs smoothly for you

What is pantothenic acid?

Pantothenic acid, also known as vitamin B5, is one of the water-soluble B vitamins and is sensitive to heat. The human body cannot produce this vitamin and must obtain it from food. Because pantothenic acid is present in almost all foods, its name derives from the Greek word "pantothen", meaning "everywhere". Particularly high amounts are found in yeast, liver, fish, egg yolk, grains and legumes.

Because the vitamin can only be stored in the body to a limited extent – mainly in the liver, kidneys and muscles – a regular intake is necessary. With a balanced diet, deficiency generally does not occur.

What functions does pantothenic acid perform in the body?

Pantothenic acid is an essential vitamin that plays a central role in many metabolic processes. One of its main tasks is to provide energy to the body, as it is a component of coenzyme A and is involved in the utilisation of carbohydrates, fats and proteins. This enables efficient conversion of food into energy required for physical and mental performance.

In addition, pantothenic acid is indispensable for the production of important substances. It is involved in the formation of steroid hormones, including sex hormones and cortisol, as well as in the body’s own synthesis of cholesterol and vitamin D. It is also required for the production of neurotransmitters, particularly acetylcholine, making it an important factor for nervous system function and mental performance.

Another important aspect is its role in the synthesis of fatty acids and proteins. Pantothenic acid supports the building of amino acids and the incorporation of fats into cell membranes. It also contributes to the normal function of energy metabolism and can help reduce fatigue.

Beyond these basic tasks, there is evidence that pantothenic acid may also be important for skin health. It influences the barrier function of the epidermis and may aid wound healing. Some studies suggest that high doses of pantothenic acid can reduce the number of skin blemishes in acne, although the scientific evidence is limited.

The vitamin also appears to be relevant during stress, as requirements may increase in such situations. Pantothenic acid is sometimes used for joint health, particularly in osteoarthritis and arthritis, although further studies are needed to confirm this effect.

Finally, it is suspected that certain gut bacteria may contribute to endogenous pantothenic acid production. Whether and to what extent the body can actually utilise this locally synthesised form is not yet fully established.

How does a pantothenic acid deficiency present?

A deficiency of pantothenic acid often manifests through various non-specific symptoms. The most common complaints include persistent tiredness and exhaustion that do not disappear despite adequate sleep. Headaches, muscle weakness and muscle cramps may also occur and affect general well-being. Nausea, loss of appetite and sleep disorders may also be present, often accompanied by a lack of drive.

Another common symptom is "burning-feet syndrome", in which burning or tingling sensations occur in the feet. In severe cases, neurological symptoms such as numbness in the extremities can also develop. Other symptoms of vitamin B5 deficiency include mood swings, irritability and cognitive impairments such as memory problems and confusion.

Anyone who notices these symptoms for an extended period should consult a doctor to obtain an accurate diagnosis and investigate a possible deficiency.

What can cause a vitamin B5 deficiency?

A vitamin B5 deficiency is rare because pantothenic acid is found in many animal and plant foods. However, some factors increase the risk of inadequate supply. Excessive alcohol consumption can inhibit the absorption of pantothenic acid in the intestine and, through impaired nutrient utilisation, contribute to a deficiency. People with chronic liver disease are also at risk, as vitamin B5 is involved in liver metabolism and insufficient intake can disrupt important processes.

Chronic inflammatory bowel diseases such as Crohn’s disease also hinder absorption of pantothenic acid because the mucous membranes of the digestive tract may be damaged. An unbalanced diet or malnutrition due to eating disorders or a very monotonous diet can also lead to inadequate supply. Older people are particularly at risk, as nutrient absorption often decreases with age.

In addition, loss of vitamin B5 due to external factors such as heat or sunlight can be significant, since pantothenic acid is sensitive to these factors. Because the body stores little of the vitamin, continuous intake is necessary. A deficiency in vitamin B5 often occurs together with a deficiency in other B vitamins, which can complicate diagnosis. A deficiency can only be reliably confirmed by a medical blood test.                                  

Can too much pantothenic acid be harmful?

Pantothenic acid is a water-soluble vitamin that the body can usually regulate well. An excess normally does not occur because surplus amounts are easily excreted in the urine. 

A true overdose is only possible if very high doses, for example 10 grams per day, are taken in the form of vitamin supplements. In that case, mild gastrointestinal complaints such as diarrhoea and abdominal pain may occur. 

Serious side effects are not known, however, since pantothenic acid is considered non-toxic. The recommended daily maximum dose is 1'000 milligrams, which is unproblematic for most people.

How high is the daily requirement for pantothenic acid?

The daily requirement for pantothenic acid (vitamin B5) varies depending on age, sex and special life circumstances. For adults of both sexes the recommended value is about 5 milligrams per day. Children aged 1 to 10 years require 4 to 5 milligrams per day depending on age. Infants have a lower requirement, between 2 and 3 milligrams per day depending on age.

Breastfeeding women have a slightly increased requirement of 7 milligrams per day, while the requirement during pregnancy is not increased and corresponds to that of non-pregnant women. There are, however, factors that can increase individual needs, for example in people with alcoholism who may have an increased vitamin requirement due to impaired nutrient absorption.

The maximum safe daily dose of pantothenic acid is 200 milligrams, well above the recommended daily dose. This upper limit is set to ensure that no side effects occur. 

How to cover your daily need for pantothenic acid: practical tips

• Enjoy fried veal liver. It is an excellent source of pantothenic acid with about 6.94 mg per 100 g. To mellow the taste of liver and reduce shrinkage during frying, soak the liver in milk for about an hour beforehand. Veal liver also works well in pâtés and liver sausages to boost nutrient content.
• Peanuts provide 2.90 mg of pantothenic acid per 100 g and are a good vitamin source. Choose natural or roasted peanuts to quickly meet your daily requirement.
• Chanterelles supply about 2.50 mg of pantothenic acid per 100 g. Fresh or dried, they can enrich your meals and help meet your vitamin B5 needs.
• Many fruits and vegetables such as watermelon, avocado and cauliflower contain significant amounts of vitamin B5.
• Include peas in your diet: with 2 mg of pantothenic acid per 100 g, peas are a valuable plant-based source. Use them in soups, stir-fries or as a side to meat dishes.
• Broccoli contains 1.29 mg of pantothenic acid per 100 g and is a nutritious choice to enjoy raw as a salad or steamed as a side to meat or fish.
• Soybeans, porcini mushrooms and button mushrooms also contain relatively high amounts of vitamin B5. For example, 300 grams of button mushrooms provide a daily dose of vitamin B5.
• Various meats, sausages and fish can cover pantothenic acid needs, such as pork and beef, chicken, Baltic herring, lobster, trout and salmon.
• Dairy products (especially whole milk, butter and Camembert) as well as eggs also contain abundant vitamin B5.
• Whole grain oats provide 1.09 mg of pantothenic acid per 100 g. Eat them for breakfast as muesli or porridge for a healthy start to the day. Consume pantothenate-rich foods, as pantothenate is important for cells, the blood pigment and fatty acid synthase. A deficiency can impair the breakdown of carbohydrates and fats.
• Taking a daily multivitamin supplement can already cover your daily pantothenic acid requirement. If needs are increased, use supplements or a topical application with provitamin B5 to support skin regeneration and neurotransmitter synthesis.
• It is recommended to cook foods containing vitamin B5 gently and to steam them, as this vitamin is heat-sensitive and dissolves in cooking water.

Pantothenic acid is an essential vitamin involved in numerous metabolic processes and contributes to maintaining health. A varied diet generally ensures adequate supply.