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.
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.
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.
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.
The following table lists the recommended intake for healthy people based on current scientific information.
| Life Stage Group | Age Range | Recommended Dietary Allowance/Adequate Intake | Tolerable Upper Intake Level (UL) |
|---|---|---|---|
| Infants | 0-6 mo. | 1.7* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Infants | 7-12 mo. | 1.8* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Children | 1-3 yr. | 2* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Children | 4-8 yr. | 3* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Males | 9-13 yr. | 4* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Males | 14-18 yr. | 5* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Males | 19-30 yr. | 5* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Males | 31-50 yr. | 5* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Males | 51-70 yr. | 5* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Males | > 70 yr. | 5* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Females | 9-13 yr. | 4* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Females | 14-18 yr. | 5* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Females | 19-30 yr. | 5* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Females | 31-50 yr. | 5* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Females | 51-70 yr. | 5* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Females | > 70 yr. | 5* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Pregnancy | < 18 yr. | 6* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Pregnancy | 19-30 yr. | 6* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Pregnancy | 31-50 yr. | 6* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Lactation | < 18 yr. | 7* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
| Lactation | 31-50 yr. | 7* milligrams/day | Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake. |
Links:
[1] http://www.eatingwell.com/user?destination=print/357
[2] http://www.eatingwell.com/print/357
[3] http://www.addtoany.com/share_save?linkurl=nutrition_health/nutrient_library/pantothenic_acid&linkname=Pantothenic Acid
[4] http://www.eatingwell.com/recipes/broccoli_salad_with_creamy_feta_dressing.html
[5] http://www.eatingwell.com/recipes/caldo_tlalpeno.html
[6] http://www.eatingwell.com/recipes/cardamom_crumb_coffee_cake.html
[7] http://www.eatingwell.com/recipes/cranberry_almond_granola.html
[8] http://www.eatingwell.com/recipes/duck_strawberry_salad_with_rhubarb_dressing.html
[9] http://www.eatingwell.com/recipes/five_spice_roasted_duck_breasts.html
[10] http://www.eatingwell.com/recipes/fusilli_with_italian_sausage_arugula.html
[11] http://www.eatingwell.com/recipes/polenta_with_creamy_mushroom_sauce.html
[12] http://www.eatingwell.com/recipes/pork_medallions_with_miso_mushroom_sauce.html
[13] http://www.eatingwell.com/recipes/tuscan_cabbage_mushrooms.html