Key Concepts

  • AI – 5 mg/day for adults
  • Dietary deficiency is rare
  • Toxicity – no UL set – not very toxic
  • Food sources – meat, egg yolk, mushrooms, potatoes, avocado, cruciferous vegetables, yogurt, whole grains
  • B Complex – $0.34/day

Adequate Intake (AI)

  • 5 mg/day for adults


Pantothenic acid (vitamin B5) is a precursor in coenzyme A (CoA) synthesis. CoA is a crucial coenzyme necessary for the synthesis of lipids, cholesterol, steroid hormones, acetylcholine, and melatonin. It is also important in acetylation reactions including cell signaling, DNA replication, gene expression, and changing protein structures.


Deficiency is rare. A deficiency may be experienced as burning in the feet.


Pantothenic acid does not appear to be toxic at high doses. No tolerable upper intake limit (UL) has been set for vitamin B5. Very high intakes of 10 to 20 grams per day may cause diarrhea.

Large doses of vitamin B5 have the potential to compete with biotin for intestinal and cellular uptake by the human sodium-dependent multivitamin transporter (hSMVT).

Food Sources

  • Sunflower seed kernels (dry roasted) – 1 oz – 2 mg – 40% DV
  • Avocado (raw, California) – 1 whole – 2 mg – 40% DV
  • Sweet potato (cooked, with skin) – 1/2 cup – 1 mg – 20% DV
  • Lentils (mature seeds, cooked, boiled) – 1/2 cup – .63 mg – 12%
  • Sweet potato (cooked, with skin) – 1 large – .7 mg – 14% DV




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