Vitamin B5 (Pantothenate)

What is Vitamin B5 (Pantothenate)

• Vitamin B5 is essential for producing red blood cells, which carry oxygen throughout the body, and helps produce energy by breaking down fats and carbohydrates. Research shows kids with autism are at risk for inadequate intake and low levels of vitamin B5. Adequate intake may benefit mood and help maintain metabolic processes.

• Vitamin B5, also known as pantothenic acid, is one of eight B-vitamins. 

  • Collectively the B-vitamins play a significant role in the conversion of food (carbohydrates) into energy (glucose), proper brain and nervous system functioning, and cell metabolism. [1]

• In addition to its role in supporting overall health and well-being, vitamin B5 is essential for the making of red blood cells, fatty acids, and important hormones. [2]

• B5 is a water-soluble vitamin, meaning it is readily absorbed into tissues for immediate use and the excess is excreted through the urine. Because it is not stored in the body, it needs to be replenished regularly through food consumption.

• This vitamin can be found naturally in foods, added to foods, or in supplement form.

• It was shown that children with autism are more likely to have an inadequate intake of B vitamins, including vitamin B5. [3]

Source: Autism Dietitian Instagram

Food Sources of B5

• A wide variety of foods contain vitamin B5. However, some can be lost during food processing. [4] To ensure an adequate intake, it is encouraged to eat fresh foods instead of those that are refined. Food sources of vitamin B5 include:

  • Meat & poultry

  • Vegetables, such as:

    • Mushrooms

    • Broccoli

  • Nuts & seeds

  • Avocado

  • Potatoes with skin

  • Eggs

  • Dairy products

  • Fortified cereals

  • Nutritional Yeast

Recommended Intake

Unlike other vitamins, vitamin B5 does not have a Recommended Dietary Allowance (RDA). Instead, experts have established Adequate Intakes (AIs) - the amount assumed to ensure nutritional adequacy - for all ages based on usual pantothenic acid intakes in healthy populations. [5]

Males and Females

• 1-3 years: 2 mg/day

• 4-8 years: 3 mg/day

• 9-13 years: 4 mg/day

• 14-18 years: 5 mg/day

• 19-30 years: 5 mg/day

• 31-50 years: 5 mg/day

• 51-70 years: 5 mg/day

• 70+ years: 5 mg/day

Deficiency

• Vitamin B5 deficiency is rare due to its prevalence in a variety of food groups. The exception to this statement for individuals with severe malnutrition or severe food selectivity. [2] 

  • Symptoms of deficiency may include: [2]

    • Headache

    • Fatigue

    • Numbness or burning sensation in hands or feet

    • Disturbed sleep, restlessness

    • Gastrointestinal disturbances

  • Individuals at increased risk for vitamin B5 inadequacy include those who have: [2] 

    • Highly restricted diets and poor intake

    • Pantothenate kinase-associated neurodegeneration 2 mutation (PANK2 or PKAN)

Toxicity

• There has been no reported effects of vitamin B5 toxicity in humans, even with high intakes. Due to this, no upper limit has been established. It has been reported that intake of up to 10 g/d of pantothenic supplements may result in mild gastrointestinal issues like diarrhea. [2]
  
  

Supplements

Dietary supplements for vitamin B5 come in a few different forms. They can be found in multivitamins and B complex vitamins, or just as vitamin B5 under the names of pantothenic acid and calcium pantothenate. The supplements will tell you the amount and the percentage of each on the supplement facts label.

Examples

• Designs for Health B Supreme

• Klaire Labs Thera-B Tablets

• Quicksilver Methyl B-Complex Liquid

Note: All supplements are linked to Amazon for convenience, however, buying supplements on Amazon does not guarantee quality, as there are many “unverified resellers” selling nutrition supplements. To buy supplements that are verified to be sent directly to the consumer, you can create an account on the Autism Dietitian FullScript and search for the respective supplement under “Catalog”.

DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.

Vitamin B5 & Autism in the Research

Inadequacy

• Children with autism were found to have significantly lower levels of vitamin B5 compared to children without autism. [7]

• Individuals on a GFCF diet often are seen to have lower vitamin B5 intake. [8]

Attention-Deficit/Hyperactivity Disorder (ADHD)

• Common ADHD symptoms, including hyperactivity, and inattention, along with general overall functioning, were improved upon supplementation of micronutrients containing vitamin B5. [9]

Metabolic Functioning

• Regular intake of B vitamins, including B5, play an essential role in helping to maintain metabolic homeostasis (balance) within individuals with autism. [10]

Mood

• B vitamin supplementation, including vitamin B5, has been found to benefit mood in at-risk individuals (with poor nutritional status or subclinical mood disturbances). [11]

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• References

  [1] Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients. 2016;8(2).

  [2] National Institutes of Health Office of Dietary Supplements. Pantothenic Acid. National Institutes of Health; 2013 Available from: https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/#en1 

  [3] Feeding behavior and dietary intake of male children and adolescents with autism spectrum disorder: A case-control study. International Journal of Developmental Neuroscience. 2016;53:68-74.

  [3] Miller JW, Rucker RB. Pantothenic acid. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, DC: Wiley-Blackwell; 2012:375-90.

  [5] Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.

  [6] Mount Sinai Health Library. Vitamin B5 (Pantothenic acid). Mount Sinai; Available from: https://www.mountsinai.org/health-library/supplement/vitamin-b5-pantothenic-acid#:~:text=Vitamin%20B5%2C%20also%20called%20pantothenic,body%20use%20fats%20and%20protein 

  [7] Adams JB, Audhya T, McDonough-Means S, et al. Nutritional and metabolic status of children with autism vs. neurotypical children, and the association with autism severity. Nutr Metab (Lond). 2011;8:34.

  [8] Marí-Bauset S, Llopis-González A, Zazpe I, Marí-Sanchis A, Suárez-Varela MM. Nutritional impact of a gluten-free casein-free diet in children with autism spectrum disorder. J Autism Dev Disord. 2016;46(2):673-684.

  [9] Gordon HA, Rucklidge JJ, Blampied NM, Johnstone JM. Clinically significant symptom reduction in children with attention-deficit/hyperactivity disorder treated with micronutrients: an open-label reversal design study. Journal of Child and Adolescent Psychopharmacology. 2015;25(10):783-798.

  [10] Kałużna-Czaplińska J, Jóźwik-Pruska J, Chirumbolo S, Bjørklund G. Tryptophan status in autism spectrum disorder and the influence of supplementation on its level. Metab Brain Dis. 2017;32(5):1585-1593.

  [11] Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A systematic review and meta-analysis of b vitamin supplementation on depressive symptoms, anxiety, and stress: effects on healthy and ‘at-risk’ individuals. Nutrients. 2019;11(9).

Authors

Brittyn Coleman, MS, RDN/LD, CLT

April Allen, Dietetic Intern

Laura Flournoy, Dietetic Intern