Kristen Zaier, ​​Plant-Based RD

References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

​How Much Pantothenic Acid Do I Need?

  • AI for Adults is 5 mg/d

  • Upper Limit- not determined

Adequate Intake (AI) is developed when there is not enough scientific data to establish a Recommended Dietary Allowance (RDA)

Why Do I Need Pantothenic Acid?

Pantothenic acid is critical to many enzyme reactions and is involved in:

  • ​Energy production from carbohydrates, fats and proteins

  • Synthesis of lipids, neurotransmitters, steroid hormones and hemoglobin

Plant-Based Sources

  • Pantothenic acid is in all plants with whole grains, mushrooms, avocados and broccoli being particularly rich sources


  • Both deficiency and toxicity of pantothenic acid are very rare

  • Pantothenic acid gets its name from the Greek word "pantos" which means "everywhere" so getting adequate amounts of this B vitamin is not a problem and deficiencies are only observed in the extremely malnourished 

Pantothenic Acid