Pantothenic acid (vitamin B5) is essential for biological reactions involving acetylation and energy production. It helps in the formation of acetylcholine, the metabolism of fatty acids, and the incorporation of fatty acids into cell membrane phospholipids. It is also involved in making steroid hormones, vitamin A, vitamin D, and cholesterol. Good sources are egg yolk and fresh vegetables. The recommended daily intake of pantothenic acid is about 5 mg. This vitamin is available at Physician Formulas web site.

Benefits
We have reports that pantothenic acid helps improve mood and energy, perhaps less harshly than ginseng products. When we take this supplement, we notice an improvement in alertness, concentration, energy, and visual clarity with dosages ranging from 100 to 250 mg. We do experience insomnia, though, when taking more than 250 mg of pantothenic acid, even if taken in the morning.

Side effects,, safety, toxicity
High dosages can cause insomnia.

Effects of excess pantothenic acid administration on the other water-soluble vitamin metabolisms in rats.
J Nutr Sci Vitaminol. 2005.
To acquire the data concerning the tolerable upper intake level which prevents health problems from an excessive intake of pantothenic acid, an animal experiment was done. Rats of the Wistar strain (male, 3 wk old) were fed on a diet which contains 0%, 0.0016% (control group), 1%, or 3% calcium pantothenate for 29 days. The amount of weight increase, the food intake, and the organ weights were measured, as well as the pantothenic acid contents in urine, the liver and blood. Moreover, to learn the influence of excessive pantothenic acid on other water-soluble vitamin metabolism, thiamin, riboflavin, a vitamin B6 catabolite, the niacin catabolites, and ascorbic acid in urine were measured. As for the 3% addition group, enlargement of the testis, diarrhea, and hair damage were observed, and the amount of weight increase and the food intake were less than those of the control group. However, abnormality was not seen in the 1% addition group. The amount of pantothenic acid in urine, the liver, and blood showed a high correlation with intake level of pantothenic acid. It was only for 4-pyridoxic acid, a vitamin B6 catabolite, in urine that a remarkable difference was observed against the control group. Moreover, the (2-Py+4-Py)/MNA excretion ratio for these metabolites of the nicotinamide also indicated a low value in the 3% pantothenic acid group. As for the calcium pantothenate, it was found that the 3% level in the diet was the lowest-observed-adverse-effect-level and the 1% level was the no-observed-adverse-effect-level.

Availability over the counter
Pantothenic acid is sold over the counter in dosages ranging from 5 to 250 mg. Pantothenic acid is available in its activated form known as Pantethine. Pantethine, itself, is part of coenzyme A, a very important substance that participates in the metabolism of carbohydrates, amino acids, fatty acids and dozens of other important chemical reactions. Cognitive effects of oral pantethine administration to humans have not been published. Pantethine is sold over the counter in dosages ranging from 5 to 50 mg. In my experience, a lower dosage of Pantethine provides similar effects as a higher dosage of pantothenic acid.

Dosage for a man and women
A dose of 50 to 100 mg a day of pantothenic acid is usually adequate on a long term basis, however 250 mg or 500 mg can be taken for brief periods.

Benefit
Folic acid and pantothenic acid protection against valproic acid-induced neural tube defects in CD-1 mice.
Toxicol Appl Pharmacol. 2006.
In utero exposure to valproic acid during pregnancy is associated with an increased risk of neural tube defects. We hypothesize that folic acid and pantothenic acid protect CD-1 embryos from valproic acid induced neural tube defects by independent, but not mutually exclusive mechanisms, both of which may be mediated by the prevention of valproic acid induced alterations in proteins involved in neurulation.

emails
Do you think it is necessary to supplement a 100 mg a day of pantothenic acid with a B complex multivitamin?
   Most people would not need to, but it is impossible to predict what will help in any particular individual. Much depends also on the B complex supplement, other supplements taken, age, other medicines used, a person's activity level, etc.

Supplements and Herbs - tongkat ali index