Pantothenic acid: what it does and which foods have it
Pantothenic acid, vitamin B5, is used to make coenzyme A, which the body needs to build and break down fats. Almost every food contains some; shiitake mushrooms, sunflower seeds, chicken, avocado and milk are good sources. Adults need about 5 mg a day, and deficiency is rare.
What it does
The main function of pantothenic acid is making coenzyme A, which the body uses to build and break down fats. (NIH)
Where you find it in food
Almost all plant and animal foods contain pantothenic acid in varying amounts. (NIH)
| Food | Serving | Amount | % daily value | Servings to reach the daily value |
|---|---|---|---|---|
 Mushrooms |
½ cup | 2.6 mg | 52% | 1.9 |
 Sunflower seeds |
¼ cup | 2.4 mg | 48% | 2.1 |
 Chicken |
3 ounces | 1.3 mg | 26% | 3.8 |
 Avocado |
½ avocado | 1 mg | 20% | 5.0 |
 Milk |
1 cup | 0.9 mg | 18% | 5.6 |
Amounts are from the NIH Office of Dietary Supplements food table. "Servings to reach the daily value" is the daily value (5 mg) divided by the amount per serving.
How much you absorb
- The body absorbs about half, 40% to 61%, of the pantothenic acid in food. (NIH)
Food, and where an IV fits
Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries.
An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.
Pantothenic acid (B5) is part of the B-complex in Reset, Immunity, Performance, Longevity, Radiance and Rebuild, and is available on its own as an add-in ($30).
Who tends to run low
Deficiency is rare except in severe malnutrition, because almost all foods contain some. (NIH)
A lab panel ordered by your provider can show your own levels. See lab testing before IV therapy.
Questions about pantothenic acid, answered in full
Sources
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