Pantothenic acid (B5) is essential for biological reactions involving acetylation and energy production. Pantothenic acid helps in the formation of acetylcholine, a neurotransmitter involved in memory, the metabolism of fatty acids, and the incorporation of fatty acids into cell membrane phospholipids. Pantothenic acid is also involved in making steroid hormones, vitamin A, vitamin D, and cholesterol. Good sources of pantothenic acid are egg yolk and fresh vegetables. The recommended daily intake of pantothenic acid is about 5 mg. Other mind and brain nutraceuticals include Acetyl-l-carnitine, Carnitine, Carnosine, Choline, DMAE, Inositol, Methylcobalamin, Pantothenic acid, Trimethylglycine, Tyrosine, and Vinpocetine.
Benefit, why take it
Mostly this vitamin helps with energy enhancement and improved sense of wellbeing.
Dosage of pantothenic acid, how much to take
A dose of 50 to 100 mg a day of pantothenic acid is usually adequate on a long term basis, however 250 mg can be taken for brief periods. Interestingly, there is the option of Pantethine, the biologically activated and more potent form of pantothenic acid.
Q. I'm not sure whether to take pantothenic acid or pantethine
A. It's difficult to predict which of these would help someone, the only way to know is to try both supplements and then see which is more helpful.
Benefits of Pantothenic acid
My patients report that it helps improve their mood and energy. Personally, when I take pantothenic acid, I notice an improvement in alertness, concentration, energy, and visual clarity with dosages ranging from 100 to 250 mg. I do experience insomnia, though, when I take more than 250 mg of pantothenic acid, even if I take it in the morning. Benita von Klingspor, a nutritionist in Marina Del Rey, California, says, "Pantothenic acid is one of my favorite nutrients. I know the effects of this nutrient extremely well since Ive been taking 100 to 250 mg most mornings for more than thirty years. I often recommend it to many clients with low energy. Pantothenic acid increases their alertness and focus, improves their mood, and enhances their joy in life. They begin to have more interest in whatever theyre doing. However, if people take too much, they can become overstimulated, wired, and easily aggravated."
Email: I recently had to downgrade the strength of my readers (drugstore bought) for presbyopia and I had no idea why the correction was happening. I realized that I had just started taking 200 mg of pantothenic acid each morning only one week before. I did a web search and found similar reports. I must say that this has actually changed my vision and I'm delighted.
Years ago, during the time I was writing my book Mind Boosters, I interviewed hundreds of people who were vitamin users. I came across a health food store manager who claimed her favorite vitamin was pantothenic acid. She apparently had been taking this vitamin for 30 years. What is so special about pantothenic acid, I asked her. She claimed that this vitamin gave her more energy. I decided to try it myself. I took 250 mg one morning, and by mid afternoon I could certainly tell it was working. I had more motivation and stamina, and felt more alert.
Exercise, physical activity
J Appl Physiol 2012. Acute pantothenic acid and cysteine supplementation does not affect muscle coenzyme A content, fuel selection, or exercise performance in healthy humans.
Nutrition. 2013. Pantothenic acid refeeding diminishes the liver, perinephrical fats, and plasma fats accumulated by pantothenic acid deficiency and/or ethanol consumption.
Testicle and sperm influence
Availability over the counter
J Vet Med Sci. 2009. Effects of pantothenic acid on testicular function in male rats. Several parameters of sperm motility were significantly reduced in the PaA-deficient group compared with the control group. In addition, the plasma concentrations of testosterone and corticosterone were significantly lower in the PaA-deficient group compared with the control group, whereas the plasma concentrations of FSH and LH showed no change. Our results clearly demonstrate that pantothenic acid is an essential factor in testicular endocrinology and sperm motility in male rats.
Pantothenic acid is sold over the counter in dosages ranging from 5 to 250 mg. It is available in its activated form known as
Availability over the counter
Pantothenic acid deficiency
Significant deficiency in humans is very rare and has been observed only in cases of severe malnutrition. Fatigue is a common symptom.
How does it work?
Pantothenic acid (also known as vitamin B5) is one of several B vitamins. This nutrient has multiple functions. It is essential for biological reactions involving energy production. It helps in the formation of acetylcholine (an important brain chemical), the metabolism of fatty acids, and the incorporation of fatty acids into the lining of cells. Pantothenic acid is also involved in making steroid hormones, vitamin A, vitamin D, and cholesterol.
Food sources of pantothenic acid
Good food sources are egg yolks and fresh vegetables.
What is the recommended daily Intake?
The RDI for pantothenic acid is about 5 mg. However most vitamin supplements have a much higher dose than 5 mg.
Several other nutrients that
support healthy energy levels:
Bee Pollen supplement for more energy
Royal Jelly supplement
Q. I recently read an article you wrote about this supplement but you only spoke of very low dosages. I recently purchased it in 500 mg and am going to start taking it with 100 mg DMAE three times a day. That would be 1500 mg of Pantothenic Acid. Was this advice I got crazy? It was suggested as an ADD-ADHD alternative.
A. Excessive stimulation and insomnia are possible outcomes of high doses and perhaps higher heart rate and feelings of anxiety.
Interactions with dietary supplements
Q. I have been taking vinpocetine, fish oil even lutein lately but only with fish oil and vitamin e i felt a little improvement in color perception and sharpness of vision. But yesterday i tried additional pantothenic acid around 70mg with my usual multivitamin and my god! My vision became so focused, color perception got really hightened and i sensed a great ease in moving my body with an addition of slight auditory enhancement as well. I guess pantothenic acid has a magical quality to it and the best part is that it has no side effects what so ever till 100mg. I am going to try it with fish oil and see how far it can enhance my vision and mission so to speak. Keep up the good work and keep enjoying life!
Are there side effects when
combining a capsule of pantothenic acid with
supplement 50 mg?
There could be overstimulation if both are used for several days. Lower dosages of each may be better tolerated.
Pantothenic Acid supplement, 100 mg or 250 mg, 250
Tablets - Source Naturals
Pantothenic Acid is a member of the B-vitamin family, and is often referred to as vitamin B-5. Its bioactive form, coenzyme A, plays many roles in the body, including the metabolism of proteins, fats and carbohydrates, the production of energy, and the synthesis of red blood cells and the key neurotransmitter, acetylcholine.
Buy Pantothenic acid 100 mg or 250 mg
Pantothenic Acid 250 mg - 2,500% Daily Value
or 100 mg product available (as calcium d-pantothenate)
Jarrow Formulas, Pantothenic Acid B5, 500 mg, 100 Capsules