🧬 Family & Essentiality

🌿 Plain-Language Summary

Vitamin B5, from the Greek pantos meaning “everywhere,” is found in almost all foods. It is vital for making coenzyme A (CoA), the metabolic “hub” that links carbohydrates, fats, and proteins to energy. Through CoA and ACP, it also supports the synthesis of fatty acids, cholesterol, steroid hormones, and neurotransmitters like acetylcholine.

⚗️ Molecular & Chemical IDs

• Pantothenic acid: C₉H₁₇NO₅ (CAS 79-83-4)
• Supplement form: Calcium pantothenate
• Stability: Stable in acid; sensitive to heat and alkali

⚡ Functions

• Precursor of coenzyme A (CoA): central to acetyl-CoA and succinyl-CoA metabolism in the Krebs cycle
• Involved in fatty acid synthesis and oxidation, cholesterol and steroid hormone production
• CoA supports neurotransmitter synthesis (e.g., acetylcholine)
• ACP is part of the fatty acid synthase complex, elongating fatty acids

🍽️ Absorption & Bioavailability

🇦🇺 Australian NRVs (NHMRC — Adequate Intake)

• Adults: 5 mg/day
• Pregnancy: 6 mg/day
• Lactation: 7 mg/day

UL (Upper Level): Not established

🚨 Deficiency & Excess

Deficiency (rare)

• Paraesthesias (“burning feet” syndrome)
• Fatigue, irritability, sleep disturbance
• Risk ↑ in severe malnutrition, alcoholism, malabsorption

Excess

Large doses may cause mild gastrointestinal upset; no serious toxicity reported.

🥗 Food Sources

• Meats, offal, eggs, dairy
• Whole grains, legumes, mushrooms, avocado
• Refined grains contain lower levels compared to wholegrains

🧪 Testing & Monitoring

• No routine clinical test
• Urinary pantothenate may reflect recent intake

🔗 Interactions

• Cooking and processing reduce content
• Overall intake usually adequate with varied diets

📊 Evidence Snapshot

• 🔬✅ Well-established: CoA essential for metabolism and biosynthesis
• ⚠️❌ Unproven/hype: High-dose claims for hair, skin, and nails in otherwise adequate individuals lack strong evidence