Quick Tip: Pantothenic Acid

Pantothenic Acid

Pantothenic acid is a component of coenzyme A, which is a component of acetyl CoA which is important in energy-generating pathways and biosynthetic pathways. Pantothenic acid is also important in fatty acid synthesis.


In other words, pantothenic acid will help you have more energy and it helps you create fatty acids that will give you energy to use when you work out, walk and complete various physical activities.

Recommended Dietary Allowance (RDA)

There is no recommended dietary allowance for pantothenic acid. Instead, the adequate intake level for people aged 19 – 50 is 5 milligrams per day.

Food Sources

Pantothenic acid is widespread in the food supply. Food sources include chicken, beef, potatoes, oats, tomato products, liver, kidneys, yeast, egg yolks, broccoli, whole grains, sunflower seeds, cooked mushrooms, plain non-fat yogurt, plain low fat yogurt, cooked dark meat turkey and cooked dark meat chicken.


Pantothenic acid deficient is virtually non-existent but an experiment showed that symptoms include irritability, restlessness, fatigue, apathy, malaise, sleep disturbances, nausea, vomiting, numbness, tingling, muscle cramps, staggering gait and hypoglycemia.


High doses of pantothenic acid haven’t caused adverse effects and the risk of toxicity is extremely low; therefore, no upper level has been established.

The Rundown

You may be asking yourself why you need to know about getting enough nutrients. It is important to note that sometimes people who want to lose weight or get in shape take short cuts or they don’t eat enough foods which may lead to eating disorders such as anorexia or bulemia. It is important to make sure you are getting enough of what your body needs so you don’t get into trouble. It is true that vitamin deficiency is more prevalent in third world countries but through the pursuit of perfection we sometimes fall into the category of “malnourished” and that is not healthy for anyone. Be good to yourself, you deserve it.

To sum it all up, be sure to enjoy lots of foods that will help you get enough pantothenic acid so you can have the energy you need to power through your day and to help you avoid some of the problems associated with not getting enough of this important nutrient.













USDA.gov. United States Department of Agriculture, 27 Jan. 2012. Web. 27 Jan. 2012. <http://www.fns.usda.gov/tn/Resources/appendd.pdf&gt;.

Insel, Paul M., R. Elaine. Turner, and Don Ross. Nutrition. 3rd ed. Sudbury, MA: Jones and Bartlett, 2007. Print.


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