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This water-soluble B complex vitamin comes in two forms: pantothenic acid and the somewhat more active pantethine. It is found in almost all living tissues and plant foods, as the name pantothenic suggests: The root pan is from the Greek for "all, every," as in Pan-American, panorama (see-all), and panacea (cure-all).

Why is it essential? Vitamin B5 is needed for the activities of several enzymes, including coenzyme A and Q10, that play a role in metabolizing carbohydrates and fats, manufacturing sex and adrenal hormones, producing cellular energy, and forming red blood cells. Vitamin B5 also promotes the use of other vitamins and optimal functioning of the nervous system.

Benefits and uses: Pantethine (though not pantothenic acid) may be useful for reducing blood levels of cholesterol and triglycerides, thus promoting better cardiovascular health. Pantothenic acid may help protect against rheumatoid arthritis and promote athletic performance. Pantothenic acid’s ability to promote better adrenal function has made it a popular anti-stress vitamin.

Daily requirement: The adult RDI ranges from 5 to 7 mg.

Deficiency risk factors: Vitamin B5 deficiencies are rare but may occur in people with alcoholism, malabsorption conditions, or serious illnesses. Symptoms include fatigue, headaches, muscle cramps, and nausea.

Optimal intake: So-called primitive human diets provided greater amounts of this nutrient than found in modern diets. An optimal daily dose is 25 to 50 mg.

Food sources: Pantothenic acid is very widely distributed in the food kingdom, being found in vegetables, grains, meat, fish, eggs, and dairy products. Especially rich sources include brewer’s yeast, peanuts, mushrooms, soybeans, sunflower seeds, lentils, and broccoli.

Recent findings: A number of animal studies have suggested that pantethine may play a valuable role in helping to prevent cataracts. Researchers recently confirmed that pantothenic acid and pantethine could significantly increase cellular levels of coenzyme A, which has notable antioxidant properties.

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

Types of products: Most supplements are pantothenic acid in tablets or capsules ranging from 100 to 500 mg. Vitamin B5 is found in many multinutrient formulas, some of which provide both pantothenic acid and pantethine.

References

• Clark, J.I., et al., "Delay or inhibition of rat lens opacification using pantethine and WR-77913," Exp Eye Res (1996), 62(1):75–84
• Fisher, D.H. and M.E. Szulc, "Reduction of pantethine in rabbit ocular lens homogenate," J Pharm Biomed Anal (1997), 15(5):653–62
• Slyshenkov, V.S., et al., "Pantothenic acid and its derivatives protect Ehrlich ascites tumor cells against lipid peroxidation," Free Radic Biol Med (1995), 19(6):768–72

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