Just like thiamin, riboflavin and niacin, which I wrote about recently, Pantothenic acid is another B vitamin commonly known as the B complex. In case you have wondered what it is and why it is needed, here is some research for you in a simple Q&A format. Let me know what you think of this format and if you have any other questions that I did not cover here. I will get them answered by one of our experts and post them under Ask the Expert column.
What is Pantothenic Acid?
Pantothenic Acid is also known as vitamin B5, one of the 8 B vitamins needed for many important cell functions inside our body. In short, they are needed for healthy functioning and growth of child’s body. Together they are also known as vitamin B complex especially in nutritional supplements.
Pantothenic Acid, like the other B vitamins, is soluble in water. The name pantothenic acid is derived from the Greek word pantothen, which means from everywhere! Clearly, it is an essential component of all plant and animal life. Inside the living cells, it is found in the form of coenzyme A (CoA). A coenzyme is a kind of a “helper molecule” inside our cells which attaches to an enzyme involved in a variety of biochemical reactions. In some ways, living cells are like tiny factories where these biochemical reactions take place and enzymes are responsible for speeding up those reactions.
Why does my child need it?
According to the 2nd edition of the PDR for Nutritional Supplements, pantothenic acid is involved in a number of biological reaction, including the production of energy from carbohydrates, fatty acids and amino acids. It is also required for production of cholesterol, steroid hormones and neurotransmitters. Even though we hear cholesterol as a bad word and something to be avoided, there is also good cholesterol that our body needs.
Coenzyme A is also required for production of the neurotransmitter acetylcholine and the hormone melatonin. It also plays a role in making heme, which is a component of hemoglobin. In short, it does a lot of important things inside the body which are needed for sustaining life and healthy growth.
How much pantothenic acid should my child be getting?
What are good sources of pantothenic acid?
For infants, the FDA has recommended a daily amount of 3 mg. And for toddlers less than 4 years old, the recommendation is 5 mg. Pregnant and nursing women are recommended to take about 10 mg per day. Healthy adults are also advised to take about 10 mg per day.
Pantothenic acid is usually present in organ meats (liver, kidney), egg yolk, avocados, cashew nuts, peanuts, brown rice, soya, lentils, brocooli and milk. Here are a few examples of different food sources and amount of pantothenic acid per serving (source: wikipedia and Linus Pauling Institute):
- Avocado, 1 whole = 1.9 mg
- Chicken, 3 oz, cooked = 0.98 mg
- Lentils, 1/2 cup, cooked = 0.6 mg
- Milk, 1 cup = 0.8 mg
- Cod fish, 3 oz, cooked = 0.15 mg
- Broccoli, 1/2 cup = 0.48 mg
- 1 Large egg = 0.61 mg
- Yogurt, 1 cup= 1.35 mg
- Sweet potato, 1/2 cup = 0.88 mg
- Whole wheat bread, 1 slice = 0.19 mg
What happens if my child does not get enough pantothenic acid?
According to the PDR for Nutritional Supplements, pantothenic deficiency is rare. The symptoms, which are seen under severe malnutrition, include numbness in the toes and painful burning in the feet.
Should I be concerned about pantothenic acid deficiency?
The short answer is NO. As long as your child’s diet includes a variety of food sources such as meats, dairy and vegetables, you have no reason to worry. There is no need to use a supplement. Whole grains are good source of pantothenic acid and other vitamins. Eating too many refined grains is a problem not just for pantothenic acid, but for other nutrients as well. Therefore, introduce your family to whole grains for a variety of benefits. Most breakfast cereals are not fortified with pantothenic acid although they contain other B vitamins. Balance, variety and moderation in your child’s diet is the best strategy for getting essential nutrients.
What do you think? What changes, if any, would you consider making to your child’s diet so he gets enough B vitamins?
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