Nootropic profile
Vitamin B5 (Pantothenic Acid)
Vitamin B5 (pantothenic acid) is an essential vitamin required for the synthesis of coenzyme A (CoA), a molecule involved in over 100 metabolic pathways including brain energy production, acetylcholine synthesis, and the production of steroid hormones that influence cognitive function.
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Vitamin B5 (Pantothenic Acid)?
Pantothenic acid derives its name from the Greek word pantos meaning "everywhere," reflecting its widespread presence in foods. It is the precursor to coenzyme A (CoA), one of the most important molecules in metabolism.
What it does for you
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How to take it
- Adequate Intake (AI): 5 mg per day for adults
- Nootropic dose: 100-500 mg per day, commonly taken as part of a B-complex
- Pantethine: 300-900 mg per day - an active metabolite form that may be more readily utilised for CoA synthesis
- For stress support: 500-1000 mg per day during periods of high stress
- Timing: Take with food. Can be taken any time of day, though morning is common.
Watch out for
- Side effects: Exceptionally safe. Very high doses (10,000+ mg) may cause mild diarrhoea or GI discomfort. No toxicity has been reported at standard...
- No upper limit: No Tolerable Upper Intake Level (UL) has been established due to the lack of reported adverse effects.
- Drug interactions: No significant drug interactions known at standard doses.
- Pregnancy: Safe at recommended doses. Requirements increase slightly during pregnancy (6 mg AI) and breastfeeding (7 mg AI).
- Biotin interaction: Pantothenic acid and biotin (B7) share an intestinal transporter. Very high doses of one may theoretically reduce absorption of the...
The science, if you're curious.
- Pantothenic acid is the essential precursor for CoA, which participates in over 100 metabolic reactions including the citric acid cycle, fatty acid...
- CoA forms acetyl-CoA, the immediate precursor for acetylcholine synthesis. Adequate B5 supports optimal cholinergic neurotransmission for memory and learning.
- CoA is required for the synthesis of cortisol, DHEA, and other adrenal hormones from cholesterol, supporting the body's stress response and cognitive...
- CoA is involved in fatty acid synthesis required for myelin sheath formation and maintenance, supporting efficient nerve signal transmission.
Where to find it
- Organ meats: Liver is one of the richest sources of pantothenic acid
- Chicken: A good source, particularly chicken breast
- Avocado: One of the best fruit sources of B5
- Mushrooms: Particularly shiitake and portobello varieties
- Sweet potato: A good starchy vegetable source
- Supplements: Available as calcium pantothenate (most common), pantethine (active form), and as part of B-complex formulas
Frequently asked
Vitamin B5 (pantothenic acid) is an essential vitamin required for the synthesis of coenzyme A (CoA), a molecule involved in over 100 metabolic pathways including brain energy production, acetylcholine synthesis, and the production of steroid hormones that influence cognitive function.
The main benefits people report from Vitamin B5 (Pantothenic Acid) are: Cognitive Enhancement, Energy, Focus, Memory, Mood, Stress Relief.
Adequate Intake (AI): 5 mg per day for adultsNootropic dose: 100-500 mg per day, commonly taken as part of a B-complexPantethine: 300-900 mg per day - an active metabolite form that may be more readily utilised for CoA synthesisFor stress support: 500-1000 mg per day during periods of high stressTim...
Side effects: Exceptionally safe. Very high doses (10,000+ mg) may cause mild diarrhoea or GI discomfort. No toxicity has been reported at standard...No upper limit: No Tolerable Upper Intake Level (UL) has been established due to the lack of reported adverse effects.Drug interactions: No significan...
Pantothenic acid is the essential precursor for CoA, which participates in over 100 metabolic reactions including the citric acid cycle, fatty acid...CoA forms acetyl-CoA, the immediate precursor for acetylcholine synthesis. Adequate B5 supports optimal cholinergic neurotransmission for memory and l...
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