Pantothenic Acid (Vitamin B5): A key nutrient for fat metabolism

Pantothenic acid, also known as Vitamin B5, is one of the essential water-soluble vitamins required for supporting metabolism and overall health. Pantothenic acid plays a key role in the creation of coenzyme A (CoA), which is vital for both synthesizing and breaking down fatty acids in addition to other macronutrients. While a small amount of pantothenic acid is created by bacteria in the gut, it is not a sufficient amount to support the dietary needs of people. Therefore, we must also obtain pantothenic acid from our food.

Adequate Intake and Deficiency

The adequate intake for pantothenic acid is 5 mg for adults. Pantothenic acid is found in all foods, including meat, vegetables, grains, and legumes. As a result, deficiency is very rare. The foods highest in pantothenic acid include meat, such as turkey, pork, and lamb, as well as organ meats including liver, kidney, and heart. It is also found in high concentrations in egg yolks, dairy products, vegetables, and fruits such as melon, leafy greens, oranges, peaches and more. While most individuals obtain sufficient amounts from their diet, deficiencies may occur in cases of extreme malnutrition or in individuals with Hallervorden-Spatz syndrome (or pantothenate kinase-associated neurodegeneration), which causes issues the synthesis of CoA and may result in spastic and uncontrolled movements as well as iron accumulation in the brain, ultimately leading to dementia. Studies on pantothenic acid deficiency have found that when it does occur, the primary symptoms include fatigue, numbness and burning in the hands and feet, depression, and gastrointestinal distress. No toxic level of pantothenic acid has been established, although very large supplementation of 10,000 mg per day has been shown to lead to upset stomach and diarrhea.

Food Processing

Pantothenic acid is fairly unstable in food. As a result, any food processing, including cooking, may significantly reduce the pantothenic acid content in the food. Some processing may result in reductions of up to 80% of the original content of pantothenic acid in the food. Therefore, consumption of raw fruits, vegetables, nuts, and seeds may help maximize pantothenic acid intake.

Effects of Pantothenic Acid

Pantothenic acid is digested and absorbed through the intestinal tract, where it enters directly into the blood stream. The majority of pantothenic acid is found in the liver and adrenal cortex, with 95% of the vitamin found in the mitochondria of these tissues. Through the synthesis of CoA for fatty acid metabolism, pantothenic acid plays a key role in managing lipids throughout the body, including reducing triglycerides and LDL cholesterol (bad cholesterol), while increasing HDL cholesterol (good cholesterol). Studies show that it may also have an antioxidant effect, supporting the reduction of inflammation in the body. Sulfur deficiency and copper overload have both been shown to interfere with CoA synthesis, and may result in effects similar to pantothenic acid deficiency, even if the diet includes adequate intake of the vitamin.

Conclusion

While pantothenic acid is a key nutrient for supporting fat metabolism and regulating processes throughout the body, the majority of individuals will obtain sufficient amounts of this important vitamin through their diet without the need for supplementation. Maintaining a balanced diet including adequate intake of meat (including organ meats), vegetables, fruit, whole grains and legumes will ensure that you are getting all the nutrients you need for overall health.