Pantothenic acid – requirements and recommended intake levels for different age groups
In 1933, a substance essential for yeast growth was described and named pantothenic acid. The name is derived from the Greek word meaning ‘everywhere’, as this compound is found in a great many organisms. In 1938, it was successfully isolated, and subsequent research demonstrated its presence in human cells. Today, it is known that pantothenic acid, known as vitamin B5 , is one of the vitamins involved, amongst other things, in the metabolism of carbohydrates, fats and proteins.
How are the intake guidelines for pantothenic acid determined? Pantothenic acid requirements – children, adults, the elderly Do physically active people need more vitamin B5? How can you monitor your daily intake of pantothenic acid? FAQ – Frequently Asked Questions
How are the intake guidelines for pantothenic acid determined?
Intake levels for pantothenic acid are defined in terms of Adequate Intake (AI) rather than recommended intake. This is because there is insufficient research to determine the average physiological requirement and to accurately estimate the amount of the vitamin that meets the needs of almost all healthy individuals. Experts rely primarily on observed intake in populations showing no signs of deficiency. When setting guidelines for infants, the pantothenic acid content of breast milk is taken into account. For older age groups, data on typical dietary patterns are also used.
Pantothenic acid requirements – children, adults, the elderly
According to the EFSA, the adequate intake of pantothenic acid for infants aged 7–11 months is 3 mg per day. For children aged 1 to 10 years, the figure is set at 4 mg, whilst for adolescents aged 11–17 years, it rises to 5 mg. These reference intakes are the same for girls and boys, as there is insufficient evidence to differentiate requirements by gender.
For adult women and men, the EFSA has set the reference intake at 5 mg of pantothenic acid per day. This value also remains unchanged for older age groups. No separate reference values have been established for people aged 65 or 75 and over, as there is a lack of evidence indicating an increased requirement resulting solely from the ageing process. However, reduced food intake, malabsorption or co-existing medical conditions may be significant factors in older people.
During pregnancy, the EFSA has adopted the same value as for other adults, namely 5 mg per day. A higher adequate intake of 7 mg has been set for breastfeeding women. This takes into account the additional amount of pantothenic acid secreted in breast milk.
Do physically active people need more vitamin B5?
EFSA has not established separate intake references for pantothenic acid for athletes or people who regularly engage in intense physical activity. Vitamin B5 plays a role in normal energy metabolism, as it is a component of coenzyme A, which is used, amongst other things, in the oxidation of fatty acids and carbohydrate metabolism.
For physically active individuals, the total amount of food consumed may be of great importance in determining the intake of vitamin B5. An increased calorie intake whilst building muscle mass is often associated with higher vitamin intake, whilst prolonged calorie restriction during fat loss may reduce vitamin intake. The available research does not support routinely increasing the intake of pantothenic acid beyond the reference values solely on the basis of regular physical activity.
Estimated pantothenic acid (vitamin B5 ) content in selected foods
Pantothenic acid (mg/100 g)
~8,5
~7,0
Shiitake mushrooms, cooked
~3,6
Chicken eggs, hard-boiled
~1,4
How can you monitor your daily intake of pantothenic acid?
Daily intake of pantothenic acid can be estimated by keeping a food diary that includes all meals, drinks and supplements. It is best to cover several consecutive days, as the amount of the vitamin consumed depends on the type of food and portion sizes. European food composition databases can be used for these calculations. Pantothenic acid is found in meat, offal, eggs, mushrooms, pulses and wholegrain products. Its content depends on the type of food, the method of processing and the degree of heat treatment. During cooking, some of the vitamin may leach into the water; therefore, the values given for raw products do not always correspond to the content in the finished meal.
Product labels must state a separate reference intake (RI), which is 6 mg in the European Union. A content of 3 mg of pantothenic acid therefore corresponds to 50% of the RI, even though the EFSA sets the AI for adults at 5 mg.
"Vitamin B5 plays a role in the processes through which the body utilises energy from food, but this does not mean that consuming more of it automatically boosts energy levels. Pantothenic acid is found in many everyday foods, so a deficiency is rare with a varied diet. The most important thing is to ensure an adequate intake of this vitamin, rather than exceeding the recommended levels in the hope of improving one’s well-being or physical performance." Anna Zięba – Dietitian
FAQ – Frequently Asked Questions
How much vitamin B5 does an adult need each day?
According to the European Food Safety Authority (EFSA), the adequate intake of pantothenic acid for adult men and women is 5 mg per day. This is the AI (Adequate Intake) value, i.e. the level of adequate intake, rather than a precisely determined individual requirement for each person.
What is the daily requirement for vitamin B5 in children?
According to the EFSA, the adequate intake for infants aged 7–11 months is 3 mg per day. For children aged 1 to 10 years, the figure is 4 mg, whilst for adolescents aged 11–17 years, it is 5 mg per day. The recommended intakes are the same for girls and boys.
How much pantothenic acid do pregnant women need?
The EFSA sets the adequate intake for pregnant women at 5 mg per day. This is the same as for other adults. This does not mean that additional vitamin B5 supplementation is necessary if the diet provides an adequate amount.
Why is the requirement for vitamin B5 higher during breastfeeding?
For breastfeeding women, the EFSA has established an adequate intake of 7 mg per day. This higher figure takes into account, amongst other things, the amount of pantothenic acid passed on to the baby via breast milk.
Do people in their 60s and 70s need more vitamin B5?
No separate, higher recommended intakes have been established for older people. According to the EFSA, the adequate intake remains at 5 mg per day. However, it is worth paying attention to the quality of diet in older people, as a reduced appetite, illness and a limited variety of meals can affect the amount of vitamins consumed.
Which foods contain the most vitamin B5?
Foods rich in pantothenic acid include offal, sunflower seeds and certain mushrooms. Vitamin B5 is also found in eggs, meat, wholegrains and pulses. Its content depends on the type of food and how it is prepared.
What are the symptoms of pantothenic acid deficiency?
A significant deficiency of vitamin B5 may be associated with, amongst other things, fatigue, irritability, sleep disturbances and abnormal sensations in the limbs, such as a burning sensation in the feet. However, these symptoms are non-specific and may result from many other causes. Fatigue alone does not indicate a pantothenic acid deficiency.
Why does the EFSA recommend 5 mg of vitamin B5, whilst labels state 6 mg?
These are two different values serving different purposes. EFSA has set the adequate intake for adults at 5 mg per day. In contrast, under EU food labelling regulations, the reference intake (RI) is 6 mg. Therefore, a product providing 3 mg of vitamin B5 may be labelled as containing 50% of the RI.
Does vitamin B5 help with tiredness and lack of energy?
Pantothenic acid contributes to normal energy metabolism and helps reduce feelings of tiredness and fatigue, as defined by an authorised EU health claim. However, this does not mean that taking extra vitamin B5 will improve the well-being of every person who feels tired. If the body is already receiving sufficient amounts, a higher intake does not necessarily provide any additional benefits.
Sources:
Freese, R., Aarsland, T. E., & Bjørkevoll, M. (2023). Pantothenic acid - a scoping review for Nordic Nutrition Recommendations 2023. Food & nutrition research, 67, 10.29219/fnr.v67.10255. https://doi.org/10.29219/fnr.v67.10255 Whitfield, J., Harris, R. C., Broad, E. M., Patterson, A. K., Ross, M. L. R., Shaw, G., Spriet, L. L., & Burke, L. M. (2021). Chronic pantothenic acid supplementation does not affect muscle coenzyme A content or cycling performance. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 46(3), 280–283. https://doi.org/10.1139/apnm-2020-0692 Walsh, J. H., Wyse, B. W., & Hansen, R. G. (1981). Pantothenic acid content of 75 processed and cooked foods. Journal of the American Dietetic Association, 78(2), 140–144.
ADDED:
06/11/2026
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