Pantothenic acid (vitamin B5)
What it is and what it does
- Pantothenic acid, also called vitamin B5, is an essential nutrient. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- Pantothenic acid is naturally present in almost all foods. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Consumers (updated 2026-05-01))
- In body tissues, most pantothenic acid is in the form of coenzyme A (CoA). (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- This water-soluble B vitamin is used mainly to make coenzyme A (CoA) and acyl carrier protein. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- CoA is needed to make and break down fatty acids, to transfer acetyl and acyl groups, and for many other building-up and breaking-down processes in the body. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- Pantothenic acid helps turn the food we eat into the energy we need. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Consumers (updated 2026-05-01))
- It is important for many functions in the body, especially making and breaking down fats. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Consumers (updated 2026-05-01))
Why it matters
- Because almost all foods contain some pantothenic acid, deficiency is rare except in people with severe malnutrition. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- Deficiency is associated with numbness and burning of the hands and feet, headache, tiredness, irritability, restlessness, disturbed sleep, and stomach and gut upsets with loss of appetite. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- Too much: no US upper limit (UL) has been set, because no pantothenic acid toxicity has been reported in humans at high intakes. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- Very high supplement doses (such as 10,000 mg a day) can cause an upset stomach and diarrhoea. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Consumers (updated 2026-05-01))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults and pregnant women | 5 mg/day | AI (adequate intake) | ICMR-NIN 2020 |
| Lactating women | 7 (5 + 2) mg/day | AI (adequate intake) | ICMR-NIN 2020 |
| Adult men and women, 19+ years (US) | 5 mg/day | AI (adequate intake) | US NASEM via NIH ODS (not an Indian value) |
| Pregnancy (US) | 6 mg/day | AI (adequate intake) | US NASEM via NIH ODS (not an Indian value) |
| Lactation (US) | 7 mg/day | AI (adequate intake) | US NASEM via NIH ODS (not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Kuttu (buckwheat) | 1.233 mg | USDA FDC 170286 |
| Teff | 0.942 mg | USDA FDC 169747 |
| Proso millet | 0.848 mg | USDA FDC 169702 |
| Kodo millet | 0.63 mg | IFCT A017 |
| Quinoa | 0.62 mg | IFCT A009 |
| Little millet | 0.6 mg | IFCT A016 |
| Bajra (pearl millet) | 0.5 mg | IFCT A003 |
| Ragi (finger millet) | 0.29 mg | IFCT A010 |
| Rajgira (amaranth) | 0.28 mg | IFCT A002 |
| Jowar (sorghum) | 0.27 mg | IFCT A005 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Limited data suggest the body absorbs 40-61% (about half, on average) of the pantothenic acid in foods. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- Food processing can cause large losses of pantothenic acid (20% to almost 80%). (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- About 85% of the pantothenic acid in food is present as CoA or phosphopantetheine. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- Gut bacteria also make pantothenic acid, but how much of it the body absorbs is not known. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Health Professionals (updated 2026-05-01))
- Whole grains such as whole wheat, brown rice and oats contain pantothenic acid. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Consumers (updated 2026-05-01))
- Peanuts, sunflower seeds and chickpeas contain pantothenic acid. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Consumers (updated 2026-05-01))
- Vegetables such as mushrooms (especially shiitake), avocados, potatoes and broccoli contain pantothenic acid. (NIH Office of Dietary Supplements. Pantothenic Acid Fact Sheet for Consumers (updated 2026-05-01))