| Vitamin B5 | |
|---|---|
| [[File:|250px]] | |
| Vitamin name | Pantothenic Acid |
| Chemical formula | C9H17NO5 |
| Solubility | Water-soluble |
| Discovery year | 1931 |
| Daily requirement (RDA) | 5 mg (adults) |
| Upper limit | Not established |
| Rich food sources | Liver, dairy, eggs, potatoes, mushrooms |
Vitamin B5 (pantothenic acid) is a water-soluble B-vitamin required for the synthesis of coenzyme A (CoA), a central molecule in energy metabolism and fatty acid synthesis and oxidation. It is widely distributed in foods, and deficiency is rare in well-nourished populations.[1]
Pantothenic acid is composed of pantoic acid linked to β-alanine. It is a small, polar, water-soluble molecule that functions primarily after conversion to coenzyme A and acyl carrier protein (ACP). Because of its water solubility, excess amounts are generally excreted in urine.
Pantothenic acid is an essential precursor to coenzyme A (CoA), which is required for the oxidation of carbohydrates, fatty acids, and amino acids. CoA is central to the tricarboxylic acid (TCA) cycle, fatty acid synthesis, cholesterol synthesis, steroid hormone production, and acetylation reactions. Pantothenic acid is also part of acyl carrier protein (ACP), necessary for fatty acid biosynthesis.
Through its role in CoA formation, vitamin B5 directly supports mitochondrial respiration and ATP production, aligning with Ray Peat’s emphasis on oxidative metabolism as the foundation of health.
“The ability to oxidize glucose efficiently is the basis of health, and the B-vitamins are essential for that process.” – Ray Peat
Adequate intake supports energy production, adrenal steroid synthesis, and lipid metabolism. True deficiency is rare but may produce symptoms such as fatigue, irritability, numbness, and gastrointestinal distress. Because of its role in CoA synthesis, pantothenic acid is indirectly involved in stress hormone production and lipid regulation.
Supplemental pantothenic acid is sometimes used for general metabolic support, though strong clinical evidence for specific therapeutic effects in healthy individuals is limited.
Pantothenic acid is generally well tolerated. High supplemental doses (typically above 10 g/day) may cause mild gastrointestinal upset or diarrhea. No tolerable upper intake level (UL) has been established due to low toxicity at typical intake levels.