What does it do?
Pantothenic acid is a water-soluble B vitamin needed to break down nutrients in our food into energy our cells can use. This vitamin also plays a role in making various hormones and cholesterol.
What are the best food sources?
Major food sources of pantothenic acid include poultry, beef, fish, whole grains, legumes, broccoli and yogurt. Some food-processing techniques, such as refining whole grains and freezing and canning vegetables, meat and dairy products, can reportedly lower pantothenic acid content by 35 to 75 percent.
What are some recipes that are good sources of pantothenic acid?
- Broccoli Salad with Creamy Feta Dressing
- Caldo Tlalpeño
- Cardamom-Crumb Coffee Cake
- Cranberry-Almond Granola
- Duck & Strawberry Salad with Rhubarb Dressing
- Five-Spice Roasted Duck Breasts
- Fusilli with Italian Sausage & Arugula
- Polenta with Creamy Mushroom Sauce
- Pork Medallions with Miso-Mushroom Sauce
- Tuscan Cabbage & Mushrooms
What happens if you don’t get enough?
Pantothenic acid deficiency is rare—so rare, in fact, that it has been observed only in World War II prisoners who consumed grossly inadequate diets and in research subjects in whom it was artificially induced. In those cases, signs and symptoms included irritability, fatigue, apathy, numbness and tingling of the extremities, muscle cramps, nausea and vomiting.
What happens if you get too much?
High intakes of pantothenic acid have not been shown to cause harm. However, studies have not specifically looked at harmful effects of excess pantothenic acid, so stay within the range of recommended intakes.
How much do you need?
The following table lists the recommended intake for healthy people based on current scientific information.