Pantothenic Acid (B5)
Also known as Vitamin B5, Pantothenate
Pantothenic acid, or vitamin B5, is a water-soluble vitamin found in nearly all plant and animal foods. It is a building block of coenzyme A and acyl carrier protein, essential for making and breaking down fats and for releasing energy from carbohydrates, fats, and proteins. Because it is so widespread, deficiency is very rare.
Why it matters
What it does in your body
- Forms coenzyme A, central to energy metabolism
- Part of acyl carrier protein, required for fatty acid synthesis
- Supports synthesis of cholesterol, steroid hormones, and neurotransmitters
- Helps produce heme, a component of hemoglobin
- Involved in liver metabolism of drugs and toxins
By age, sex, and life stage
How much you need
All values are Adequate Intakes (AI) because there was not enough evidence to set RDAs. Values are the same for males and females at every age; needs rise modestly during pregnancy and lactation.
Recommended intake across life
in mg/dayBars scale to the highest recommendation shown. Where men and women differ, both values are listed.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Infants 0-6 mo | 1.7 (AI) | 1.7 (AI) |
| Infants 7-12 mo | 1.8 (AI) | 1.8 (AI) |
| Children 1-3 | 2 (AI) | 2 (AI) |
| Children 4-8 | 3 (AI) | 3 (AI) |
| Children 9-13 | 4 (AI) | 4 (AI) |
| Teens 14-18 | 5 (AI) | 5 (AI) |
| Adults 19+ | 5 (AI) | 5 (AI) |
| Pregnancy | n/a | 6 (AI) |
| Lactation | n/a | 7 (AI) |
Values in mg/day. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Age
The AI rises gradually through childhood and reaches the adult level of 5 mg per day at age 14.
Sex
The AI is identical for males and females at every age outside of pregnancy and lactation.
Body weight / size
The AI is set per person rather than by body weight; because B5 is in nearly all foods, larger diets generally supply more.
Pregnancy and lactation
Needs rise modestly to 6 mg during pregnancy and 7 mg during lactation.
Absorption
Pantothenic acid is widely available and readily absorbed; the rare disorder PKAN affects how the body uses it.
Running low
Signs you might not get enough
Most at risk: Deficiency is extremely rare and seen only with severe malnutrition. People with the rare genetic disorder pantothenate kinase-associated neurodegeneration (PKAN) have impaired coenzyme A synthesis.
Too much
Can you get too much?
Pantothenic acid is considered safe; no toxicity has been reported in humans, so no upper limit exists. Only extremely large supplemental doses cause mild digestive upset.
Where to get it
Best food sources
The bottom line
Vitamin B5 helps turn food into energy and is a core part of coenzyme A. It is present in almost every food, from meat and eggs to whole grains, mushrooms, and avocado, so deficiency is very rare and supplements are seldom needed. There is no known toxicity and no upper limit.
Track pantothenic acid (b5) automatically
Pantothenic Acid (B5) is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- NIH Office of Dietary Supplements, Pantothenic Acid Fact Sheet for Health Professionals
- Institute of Medicine (IOM/NASEM), Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.