Vitamin B5 ( pantothenic acid )

Pantothenate (Vitamin B5, pantothenic acid, panthethine) is the essential part of coenzyme A, which is required for cellular metabolism. So every cell in the body depends on pantothenate. But, as with other nutrients, there is a particular organ which is especially dependent upon the vitamin: the adrenal cortex. This, in part, explains why pantothenate is important to our response to stress, because the adrenal cortex controls that response.

Pantothenate levels drop during pregnancy, indicating an increased need. So pregnant women should be very careful about getting enough. Low-salt diets also seem to raise the requirement for pantothenate since animals on a low-salt diet suffer the symptoms of a pantothenate deficiency more severely. A low protein diet stresses the adrenals and raises the pantothenate requirement, too.

Folate and biotin are necessary for the proper utilization of pantothenate, so a deficiency in either of these will increase requirements for pantothenate. Supplements of either biotin or pantothenate will lessen the symptoms of a deficiency of the other. Antibiotics may also raise requirements by destroying bacteria in the gut which synthesize the vitamin.

Any stress will increase requirements for pantothenate. This does not necessarily mean that supplementation is necessary. But it does mean that people who undergo stress-and who doesn't-should ask themselves if they're satisfied with their response to stress and then double-check their diet to see if their pantothenate status is what it should be.

Pantothenate supplements are available in a wide range of doses, from a few milligrams to several hundred milligrams.

Where is it found ?

Pantothenate is found just about everywhere in plant and animal tissues, in varying amounts. The best sources are organ meats, egg yolk, peanuts, broccoli, cauliflower, cabbage, whole grains, and bran. Fair sources are meat, milk, and fruits. The richest natural source is royal jelly, the substance worker bees feed to the queen bee.

Processing, canning, and freezing result in considerable losses of pantothenate. One should not rely on processed foods for an adequate supply of pantothenate. Pantothenate is not ordinarily destroyed by cooking; however, exposure to acids and alkalies will destroy it.

Who is likely to be deficient ?

Pantothenic acid deficiencies may occur in people with alcoholism but are generally believed to be rare.

How much to take

Most people do not need to supplement with pantothenic acid. However, the 10 to 25 mg found in many multivitamin supplements might improve pantothenic acid status, as so-called primitive human diets provided greater amounts of this nutrient than is found in modern diets. Most choles- terol researchers using panthethine have given people 300 mg 3 times per day (total 900 mg).

Side effects

Toxicity has not been reported at supplemental doses. Very large amounts of pantothenic acid (several grams per day) can cause diarrhea.

Pantothenic acid works together with vitamins B1, B2, and B3 to help make ATP-the fuel bodies run on.

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