What it does in the body
- Coenzyme A synthesis (central to TCA cycle via acetyl-CoA)
- Fatty acid synthesis and beta-oxidation
- Cholesterol and steroid hormone biosynthesis
- Acetylcholine synthesis (neurotransmitter)
- Acyl carrier protein for fatty acid synthase complex
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 5 mg (AI) | NIH/IOM |
| Adult female | 5 mg (AI) | NIH/IOM |
| Pregnancy | 6 mg | WHO/IOM |
| Children | 2-4 mg (ages 1-13) | WHO |
| Older adults | 5 mg | NIH |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Beef liver | 7.17 mg per 100g | global |
| Chicken breast | 1.06 mg per 100g | global |
| Avocado | 1.39 mg per 100g | Americas |
| Shiitake mushrooms | 3.59 mg per 100g | East Asia |
| Sunflower seeds | 7.06 mg per 100g | global |
| Sweet potato | 0.80 mg per 100g | Americas/Africa |
| Lentils (cooked) | 0.64 mg per 100g | South Asia/Middle East |
| Yogurt | 0.39 mg per 100g | global |
If you don't get enough
Mild: Fatigue, irritability, sleep disturbances
Moderate: Burning feet syndrome (paresthesias), headache, GI disturbance
Severe: Numbness and burning in extremities, impaired coordination, adrenal insufficiency, immune impairment (extremely rare outside experimental settings)
Time to onset: Weeks to months; rarely seen outside experimental depletion or severe malnutrition
Too much
Upper limit: No established UL
Very high doses (>10g/day) may cause diarrhea and GI distress. No serious toxicity documented.
How well you absorb it
Approximately 40-61% from food (released from CoA by pantetheinase); nearly 100% from supplements as free acid
Helped by: Normal GI function, Adequate protein status
Hindered by: Alcohol (increases urinary excretion), Oral contraceptives (may increase requirements)
Cooking & storage
Pantothenic acid is moderately heat-sensitive; 20-50% loss during cooking. Freezing, canning, and milling/refining of grains cause significant losses. Highly processed foods contain substantially less.
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