Pantothenic acid (B5) is essential for biological reactions involving acetylation and energy production. Pantothenic acid helps in the formation of acetylcholine, a neurotransmitter involved in memory, the metabolism of fatty acids, and the incorporation of fatty acids into cell membrane phospholipids. Pantothenic acid is also involved in making steroid hormones, vitamin A, vitamin D, and cholesterol. Good sources of pantothenic acid are egg yolk and fresh vegetables. The recommended daily intake of pantothenic acid is about 5 mg.
Other options
Additional mind and brain nutraceuticals include
Acetyl-l-carnitine, Carnitine,
Carnosine,
Choline,
DMAE, Inositol, Methylcobalamin, Pantothenic acid,
Trimethylglycine, Tyrosine, and
Vinpocetine.
Benefit, why take it
Mostly this vitamin helps with energy enhancement
and improved sense of wellbeing.
Dosage of pantothenic acid, how much to take
A dose of 50 to 100 mg a day of
pantothenic acid is usually adequate on a long
term basis, however 250 mg can be taken for brief periods. Interestingly, there
is the option of
Pantethine, the
biologically activated and more potent form of pantothenic
acid.
Q. I'm not sure whether to take pantothenic acid or pantethine
supplement?
A. It's difficult to predict which of these would help someone, the
only way to know is to try both supplements and then see which is more helpful.
Benefits of Pantothenic acid vitamin supplementation
My patients report that it helps improve their mood and energy.
Personally, when I take pantothenic acid, I notice an improvement in alertness, concentration, energy, and visual
clarity with dosages ranging from 100 to 250 mg. I do experience insomnia, though, when I
take more than 250 mg of pantothenic acid, even if I take it in the morning. Benita von Klingspor, a
nutritionist in Marina Del Rey, California, says, "Pantothenic acid is one of my
favorite nutrients. I know the effects of this nutrient extremely well since I’ve
been taking 100 to 250 mg most mornings for more than thirty years. I often recommend it
to many clients with low energy. Pantothenic acid increases their alertness and focus,
improves their mood, and enhances their joy in life. They begin to have more interest in
whatever they’re doing. However, if people take too much, they can
become overstimulated, wired, and easily aggravated."
Email: I recently had to downgrade the strength of my readers (drugstore bought) for presbyopia and I had no idea why the correction was happening. I realized that I had just started taking 200 mg of pantothenic acid each morning only one week before. I did a web search and found similar reports. I must say that this has actually changed my vision and I'm delighted.
Energy,
fatigue fighter
Years ago, during the time I was writing my book Mind Boosters, I interviewed
hundreds of people who were vitamin users. I came across a health food store
manager who claimed her favorite vitamin was pantothenic acid. She apparently
had been taking this vitamin for 30 years. What is so special about pantothenic
acid, I asked her. She claimed that this vitamin gave her more energy. I decided
to try it myself. I took 250 mg one morning, and by mid afternoon I could
certainly tell it was working. I had more motivation and stamina, and felt more
alert.
Exercise, physical activity
J Appl Physiology 2012. Acute pantothenic acid and cysteine supplementation does not affect muscle coenzyme A
content, fuel selection, or exercise performance in healthy humans.
Fat metabolism
Nutrition. 2013. Pantothenic acid
refeeding diminishes the liver, perinephrical fats, and plasma fats accumulated
by pantothenic acid deficiency and/or ethanol consumption.
Testicle and sperm influence
Availability over the counter
J Vet Med Sci. 2009. Effects of
pantothenic acid on testicular function in male rats. Several parameters of
sperm motility were significantly reduced in the PaA-deficient group compared
with the control group. In addition, the plasma concentrations of testosterone
and corticosterone were significantly lower in the PaA-deficient group compared
with the control group, whereas the plasma concentrations of FSH and LH showed
no change. Our results clearly demonstrate that pantothenic acid is an essential
factor in testicular endocrinology and sperm motility in male rats.
Pantothenic acid is sold over the counter in
dosages ranging from 5 to 250 mg. It is available in its activated form known as
Pantothenic acid deficiency
Significant deficiency in humans is very rare and has been observed
only in cases of severe malnutrition. Fatigue is a common symptom.
How does it work?
Pantothenic acid (also known as vitamin B5) is one of several B vitamins. This
nutrient has multiple functions. It is essential for biological reactions
involving energy production. It helps in the formation of
acetylcholine (an important brain chemical), the metabolism of fatty acids, and
the incorporation of fatty acids into the lining of cells. Pantothenic acid is
also involved in making steroid hormones, vitamin A, vitamin D, and cholesterol.
Food sources of pantothenic acid
Good food sources are egg yolks and fresh vegetables.
What is the recommended daily Intake?
The RDI for pantothenic acid is about 5 mg. However most vitamin supplements
have a much higher dose than 5 mg.
Several other nutrients that
support healthy energy levels:
B vitamins
Bee Pollen supplement
for more energy
Carnitine supplement
Chromium mineral
Creatine supplement
Ginseng herb
Maca herb
Royal Jelly supplement
Spirulina supplement
Trimethylglycine
supplement
Side effects, safety
Q. I recently read an article you wrote about this supplement but you only spoke
of very low dosages. I recently purchased it in 500 mg and am going to start
taking it with 100 mg DMAE three times a day. That would be 1500 mg of
Pantothenic Acid. Was this advice I got crazy? It was suggested as an ADD-ADHD
alternative.
A. Excessive stimulation and insomnia are possible outcomes of high
doses and perhaps higher heart rate and feelings of anxiety.
Interactions with dietary
supplements
Q. I have been taking vinpocetine, fish oil even lutein
lately but only with fish oil and vitamin e i felt a little improvement in color
perception and sharpness of vision. But yesterday i tried additional pantothenic
acid around 70mg with my usual multivitamin and my god! My vision became so
focused, color perception got really hightened and i sensed a great ease in
moving my body with an addition of slight auditory enhancement as well. I guess
pantothenic acid has a magical quality to it and the best part is that it has no
side effects what so ever till 100mg. I am going to try it with fish oil and see
how far it can enhance my vision and mission so to speak. Keep up the good work
and keep enjoying life!
Are there side effects when
combining a capsule of pantothenic acid with
Ubiquinol
supplement 50 mg?
There could be overstimulation if both are used for several days.
Lower dosages of each may be better tolerated.
Questions
Q. Just been researching pantethine as opposed to pantothenic acid - what do you
think info online and the fact they say pentathine is better? Pantethine – Boost
Your Brain, Cardio Health, Metabolism, and Detoxification - Wellness Resources.
I'd be interested to know what you think before I buy.
A. Some people like the former, others the later. I am not aware of
studies comparing the two forms on the above claims.
Q. Should I be taking it
with anything else for maximum absorption / benefits ? I noticed with some
brands it is with calcium.
A. It can be taken anytime with or without food, and no need for
calcium to be with it.
purchase
Pantothenic Acid supplement, 100 mg or 250 mg, 250
Tablets - Source Naturals
Pantothenic Acid is a member of the B-vitamin family, and is often
referred to as vitamin B-5. Its bioactive form, coenzyme A, plays many
roles in the body, including the metabolism of proteins, fats and
carbohydrates, the production of energy, and the synthesis of red blood
cells and the key neurotransmitter, acetylcholine.
Buy Pantothenic acid 100 mg or 250 mg
Supplement Facts:
Pantothenic Acid 250 mg - 2,500% Daily Value
or 100 mg product available (as calcium d-pantothenate)
Other products
Jarrow Formulas, Pantothenic Acid B5, 500 mg, 100 Capsules