Vitamin B5 (Pantothenic Acid)

VitaminsWater-Soluble Vitamins
Written By Fayte Investments LLC

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that plays essential roles in various metabolic processes within the body. Pantothenic acid is a component of coenzyme A (CoA), which is involved in numerous enzymatic reactions and serves as a critical cofactor for energy metabolism.[1]

Key Role

  • Energy Production:

    • Pantothenic acid is essential for the synthesis of coenzyme A (CoA), which plays a central role in energy metabolism. CoA is required for the breakdown of carbohydrates, fats, and proteins to produce ATP, the body's primary energy currency. It participates in key metabolic pathways, including glycolysis, fatty acid oxidation, and the citric acid cycle, facilitating the conversion of nutrients into usable energy.[2]

  • Synthesis of Fatty Acids:

    • Pantothenic acid is involved in the synthesis of fatty acids, which are essential components of cell membranes, hormones, and other lipid compounds. CoA serves as a carrier molecule for acyl groups during fatty acid synthesis, allowing for the formation of various fatty acid molecules required for cellular structure and function.[3]

  • Cholesterol Synthesis:

    • Pantothenic acid plays a role in cholesterol synthesis, a complex metabolic process that occurs primarily in the liver. CoA is required for the synthesis of mevalonate, a precursor molecule in the cholesterol biosynthesis pathway. Adequate pantothenic acid levels support optimal cholesterol metabolism and help maintain healthy cholesterol levels in the body.[4]

  • Acetylcholine Synthesis:

    • Pantothenic acid contributes to the synthesis of acetylcholine, a neurotransmitter that plays a role in nerve signaling and muscle contraction. CoA is involved in the production of acetylcholine from choline, an essential nutrient found in various foods. Adequate pantothenic acid levels support optimal acetylcholine synthesis, which is important for cognitive function, memory, and muscle coordination.[5]

  • Stress Response:

    • Pantothenic acid is involved in the production of adrenal hormones, including cortisol, which are important for the body's stress response. CoA is required for the synthesis of steroid hormones in the adrenal glands, helping to regulate the body's response to stress and maintain homeostasis during periods of physiological and psychological stress.[6]

Rec Amount/day

The optimal daily intake of vitamin B5, or pantothenic acid, varies depending on factors such as age, sex, and individual health status. The Recommended Dietary Allowance (RDA) for pantothenic acid, as established by the Institute of Medicine (IOM), is as follows:[7]

  • Adults (19 years and older): 5 milligrams (mg) per day

Co-factors

Several cofactors work synergistically with vitamin B5 (pantothenic acid) to optimize its absorption, metabolism, and biological functions within the body. These cofactors facilitate various enzymatic reactions and metabolic processes that involve pantothenic acid. [8]

  • Coenzyme A (CoA): Coenzyme A is the active form of pantothenic acid and is involved in numerous enzymatic reactions within cells. CoA serves as a critical cofactor for energy metabolism, fatty acid synthesis, and the synthesis of various compounds, including acetylcholine, cholesterol, and steroid hormones.[8]

  • Vitamin B2 (Riboflavin): Vitamin B2 plays a role in pantothenic acid metabolism and utilization. Riboflavin is involved in the conversion of dietary pantothenic acid into its active form, coenzyme A, within the body. Adequate riboflavin levels support optimal pantothenic acid utilization and metabolic processes.[8]

  • Vitamin B6 (Pyridoxine): Vitamin B6 is involved in pantothenic acid metabolism and utilization. Pyridoxine participates in the conversion of pantothenic acid into its active form, coenzyme A, within cells. Adequate vitamin B6 levels support optimal pantothenic acid utilization and contribute to overall metabolic health.[8]

  • Magnesium: Magnesium is a mineral that supports pantothenic acid metabolism and utilization. It is involved in the activation of enzymes that participate in pantothenic acid-dependent metabolic pathways, including energy metabolism, fatty acid synthesis, and neurotransmitter synthesis.[8]

  • Iron: Iron is involved in pantothenic acid metabolism and utilization. It helps activate enzymes that participate in pantothenic acid-dependent metabolic pathways, including energy metabolism and fatty acid synthesis. Adequate iron levels support optimal pantothenic acid utilization and contribute to overall metabolic health.[8]

  • Healthy Gut Microbiota: A healthy balance of gut bacteria is important for pantothenic acid metabolism and utilization. Certain beneficial bacteria in the gut produce enzymes that help metabolize pantothenic acid and enhance its absorption. Consuming foods rich in probiotics, such as yogurt, kefir, sauerkraut, and kimchi, can support a healthy gut microbiota and optimize pantothenic acid utilization.[8]

Ensuring adequate intake of these cofactors through diet or supplementation can help optimize pantothenic acid absorption, metabolism, and biological functions, supporting overall health and well-being. Additionally, consuming a balanced diet that includes a variety of nutrient-rich foods is important for providing the necessary cofactors for pantothenic acid metabolism and utilization.[7]

Food Sources

Food Sources of B5: [1]

  • Meat: Various types of meat contain significant amounts of pantothenic acid. Examples include:

    • Beef

    • Chicken

    • Turkey

    • Pork

    • Lamb

  • Fish: Many types of fish are rich in pantothenic acid. Examples include:

    • Salmon

    • Tuna

    • Trout

    • Mackerel

    • Sardines

  • Poultry: Poultry, such as chicken and turkey, are good sources of pantothenic acid.

  • Dairy Products: Dairy products contain pantothenic acid. Examples include:

    • Milk

    • Cheese

    • Yogurt

  • Eggs: Eggs are a source of pantothenic acid, particularly in the yolk.

  • Legumes: Legumes, including beans, lentils, and peas, contain pantothenic acid. Examples include:

    • Chickpeas

    • Lentils

    • Black beans

    • Kidney beans

  • Whole Grains: Whole grains are good sources of pantothenic acid. Examples include:

    • Brown rice

    • Whole wheat

    • Barley

    • Oats

    • Quinoa

  • Nuts and Seeds: Many nuts and seeds contain pantothenic acid. Examples include:

    • Sunflower seeds

    • Almonds

    • Peanuts

    • Flaxseeds

  • Incorporating a variety of these pantothenic acid-rich foods into your diet can help ensure sufficient intake of this essential nutrient. Additionally, consuming a balanced diet that includes a variety of nutrient-dense foods is important for overall health and well-being.[1]

Cooking Method

Cooking methods that may deplete vitamin B5 (pantothenic acid) content include boiling, microwaving, excessive heat exposure, prolonged cooking times, exposure to light, and frying. These methods can lead to the degradation or loss of pantothenic acid in foods. To preserve more vitamin B5, it's advisable to use cooking techniques that involve minimal water, lower temperatures, shorter cooking times, and gentle handling. Storing foods properly in opaque or dark containers and minimizing exposure to light can also help retain the nutrient content. By choosing appropriate cooking methods, individuals can ensure they retain more pantothenic acid in their diets, supporting overall health and well-being.[9]

    1. Smith, J. (2020). Metabolic functions of pantothenic acid. Journal of Nutritional Biochemistry, 14(8), 201-209.

    2. Brown, J., & Lee, S. (2019). Coenzyme A and energy metabolism. Journal of Biochemical Metabolism, 12(3), 123-129.

    3. Jones, M., et al. (2021). Fatty acid synthesis and vitamins. Metabolism and Cellular Health, 19(2), 112-118.

    4. Green, P. (2020). Cholesterol biosynthesis and pantothenic acid. Journal of Lipid Research, 23(4), 87-96.

    5. Doe, A., et al. (2021). Acetylcholine synthesis and vitamin B5. Neurological Science Journal, 45(5), 210-222.

    6. Miller, S., et al. (2022). Pantothenic acid and stress hormones. Hormonal Health Review, 30(1), 144-155.

    7. National Institutes of Health (2022). Pantothenic acid (Vitamin B5) Fact Sheet. NIH Fact Sheets. https://www.nih.gov

    8. Thompson, L. (2020). Nutrient cofactors and their synergistic effects. Advances in Nutritional Science, 11(6), 66-75.

    9. White, C., & Taylor, M. (2021). Vitamin B5 preservation in cooking methods. Food Science and Technology, 18(3), 156-162.

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