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Pantothenic Acid Facts
What is Pantothenic Acid?
Pantothenic Acid is a water-soluble vitamin that is one of the B complex vitamins. It is involved in the release of energy from carbohydrates and helps to metabolize protein, fat and carbohydrates from food. Pantothenic acid plays a part in 100 different chemical reactions needed to produce lipids, steroids, hemoglobin, and other substances in the body.
Pantothenic Acid requirements
There is no specific RDA for pantothenic acid; however, a daily Adequate Intake (AI) level has been set at 5 mg/day for healthy adults. Because panthothenic acid is water-soluble, it can’t be stored in the body and needs to be replaced by diet.
What happens when Pantothenic Acid intake is too high?
There are no tolerable upper intake levels for pantothenic acid. As a water soluble vitamin, the body can excrete excess pantothenic acid you consume. Massive doses given by supplements can produce diarrhea and mild gastrointestinal distress.
What happens when Pantothenic Acid intake is too low?
Because pantothenic acid is so widely distributed in foods, deficiency is almost never a problem in healthy people. Pantothenic acid deficiency occurs only in severe malnutrition. Clinical symptoms of pantothenic acid deficiency are variable, but include burning sensations in the feet, weakness, fatigue, insomnia, depression, vomiting, and low blood sugar.
Which foods are high in Pantothenic Acid?
Pantothenic acid is found in most foods; excellent sources are egg yolk, meats, especially kidney and liver, fish, yeast, whole grain cereals, legumes, mushrooms, avocadoes, broccoli, and sweet potatoes.
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