Vitamin B5 – Pantothenic Acid - Information and Sources

Pantothenic acid is a water soluble vitamin which is an enzyme cofactor essential in the role of metabolising food for energy, and it works synergistically with other B vitamins. There are no requirements figures for pantothenic acid but intakes over 5mg per day are more than adequate. Deficiency is very rare, but symptoms include headache, fatigue, dizziness, muscle weakness and gastrointestinal disturbances.

Like other B vitamins, pantothenic acid can be lost in cooking both through high temperatures and leeching out in water.

Pantothenic acid is abundant in our diets, but particularly good sources are:

  • Brewer's yeast
  • Liver
  • Kidney
  • Beef
  • Poultry
  • Fish
  • Wholegrain products
  • Wheat bran
  • Beans and lentils
  • Peas
  • Avocados
  • Nuts
  • Cheese
  • Potatoes
  • Sweet potatoes
  • Egg yolk
  • Milk
  • Bananas