How much pantothenic acid should you take daily?

November 4, 2025 •

4 min read

Pantothenic acid (vitamin B5) is found in nearly all plant and animal foods, making deficiency extremely rare in healthy people who consume a varied diet. Understanding how much pantothenic acid you should take daily involves knowing the adequate intake levels and recognizing that most individuals meet their needs through diet alone.

Quick Summary

This guide covers the Adequate Intake (AI) for pantothenic acid across different life stages, details its metabolic functions, and lists excellent food sources to help meet your daily needs.

Key Points

Adequate Intake (AI): For adults aged 19 and older, the recommended daily AI for pantothenic acid is 5 mg.
Deficiency is Rare: Because pantothenic acid is found in almost all foods, deficiency is highly uncommon in the general population.
Rich Food Sources: Excellent sources include meat, poultry, organ meats, eggs, milk, mushrooms, and whole grains.
Functions in the Body: It is crucial for converting food into energy and for the synthesis of fats and hormones.
Supplements and Toxicity: Supplements are generally not needed for most people. Very high doses may cause mild diarrhea, but there is no known toxicity.
Increased Needs for Specific Groups: Pregnant women need 6 mg daily and lactating women need 7 mg to support the needs of their baby.

Understanding Pantothenic Acid and Its Role

Pantothenic acid, also known as vitamin B5, is an essential water-soluble vitamin required for human health. Its name is derived from the Greek word "pantos," meaning "everywhere," reflecting its wide distribution in food sources. It is a critical component of coenzyme A (CoA), a molecule essential for numerous metabolic reactions. These processes include the conversion of food—carbohydrates, proteins, and fats—into energy. CoA also plays a vital role in the synthesis of fatty acids, cholesterol, and various hormones.

Importance of Maintaining Adequate Levels

While deficiency is uncommon, maintaining an adequate intake of pantothenic acid is important for several bodily functions. It supports healthy adrenal function, aids in the production of red blood cells, and contributes to the health of the nervous system and digestive tract. Its role in synthesizing fatty acids and cholesterol is fundamental to cell growth and maintenance. Some research also indicates that topical derivatives of pantothenic acid, like dexpanthenol, are beneficial for skin hydration and wound healing.

Adequate Intake Recommendations

Dietary reference values for pantothenic acid are provided as an Adequate Intake (AI), since there is insufficient evidence to establish a Recommended Dietary Allowance (RDA). The AI represents a level assumed to ensure nutritional adequacy and is based on observed intakes in healthy populations. The AI for adults aged 19 years and older is 5 mg daily. For pregnant women, the AI is slightly higher at 6 mg per day, and for lactating women, it is 7 mg per day. Recommended intakes for infants and children vary by age.

Infants (0-6 months): 1.7 mg
Infants (7-12 months): 1.8 mg
Children (1-3 years): 2 mg
Children (4-8 years): 3 mg
Children (9-13 years): 4 mg
Teens (14-18 years): 5 mg
Adults (19+ years): 5 mg
Pregnant Women: 6 mg
Lactating Women: 7 mg

The Role of Supplements

For most people, a well-balanced diet provides sufficient pantothenic acid, making supplementation unnecessary. However, supplements are available, often in the form of calcium pantothenate or as part of a B-complex vitamin formula. It is important to remember that the body's absorption rate of pantothenic acid decreases with higher doses. Consult a healthcare provider before starting any new supplement regimen to determine if supplementation is appropriate for your individual needs.

Food Sources of Pantothenic Acid

Pantothenic acid is readily available in a variety of foods, with some of the best sources including:

Organ Meats: Beef liver is an exceptionally rich source.
Meat and Poultry: Chicken breast and beef provide good amounts.
Fish: Bluefin tuna and salmon are excellent options.
Eggs and Dairy: Eggs and milk are reliable sources.
Legumes: Lentils, chickpeas, and soybeans contain pantothenic acid.
Vegetables: Mushrooms (especially shiitake), broccoli, avocados, and sweet potatoes are good vegetable sources.
Whole Grains: Whole wheat, oats, and brown rice contain the vitamin.
Seeds: Sunflower seeds are a notably good source.

Deficiency and Toxicity

Severe pantothenic acid deficiency is extremely rare and typically only seen in cases of severe malnutrition. When it does occur, it is often alongside other B vitamin deficiencies, making specific symptoms hard to isolate. Common symptoms include fatigue, headache, insomnia, irritability, digestive upset, and a burning sensation in the hands and feet. On the other end of the spectrum, pantothenic acid exhibits very low toxicity. There is no established Tolerable Upper Intake Level (UL) because high intakes from food or supplements have not been associated with severe adverse effects. The most common side effect reported from very high doses is mild diarrhea or gastrointestinal distress.

Comparison of Pantothenic Acid Needs

It is beneficial to compare the daily needs across different populations, especially when considering life stages with increased nutritional demands.


Life Stage	AI (mg/day)	Rationale/Considerations
Adults (19+ years)	5 mg	Based on observed intake levels and the absence of deficiency signs.
Pregnant Women	6 mg	Increased intake supports both maternal and fetal needs.
Lactating Women	7 mg	Higher needs to compensate for pantothenic acid secreted in breast milk.

Conclusion

For the vast majority of healthy adults, the question of how much pantothenic acid should you take daily is easily answered: following the Adequate Intake is simple to achieve through a varied and balanced diet. Deficiency is exceptionally rare due to the vitamin's widespread presence in the food supply, from meats and eggs to vegetables and whole grains. While supplemental forms exist, particularly for those with specific health conditions or limited intake, high doses are generally not necessary and may cause mild gastrointestinal issues. Prioritizing a diet rich in nutrient-dense foods remains the best strategy for meeting your pantothenic acid needs. For comprehensive information, visit the NIH Office of Dietary Supplements.

Frequently Asked Questions

For adults 19 years and older, the Adequate Intake (AI) for pantothenic acid is 5 mg per day.

There is no established Tolerable Upper Intake Level (UL) because high intakes have not been shown to cause serious adverse effects. The most common side effect from very high doses is mild diarrhea.

Rich dietary sources include beef, chicken, organ meats, eggs, milk, legumes, mushrooms, avocados, whole grains, and seeds.

Pregnant women require 6 mg per day, and lactating women need 7 mg per day to meet their increased needs and secrete sufficient amounts in breast milk.

Though rare, severe deficiency can lead to symptoms such as fatigue, headache, insomnia, irritability, digestive issues, and a burning sensation in the hands and feet.

Most healthy individuals can easily meet their daily needs through a balanced and varied diet, so a supplement is typically not necessary. However, supplements are available, often in B-complex form. It is advisable to consult a healthcare professional to determine if supplementation is appropriate for you.

Pantothenic acid is sensitive to heat, and food processing like cooking can cause significant losses of the vitamin, sometimes reducing content by 20% to nearly 80%.