Pantothenic Acid in Pregnancy: What You Need to Know and How to Get It
Pregnancy is a time when nutrition becomes more important than ever. You’ve likely heard about folic acid and iron, but have you considered pantothenic acid (vitamin B5)? This unsung hero plays a vital role in your baby’s development and your overall well-being. Let’s dive into why pantothenic acid deserves a spot on your pregnancy nutrition radar.
What Is Pantothenic Acid and Why Is It Important During Pregnancy?
Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin that’s essential for converting food into energy. It plays a key role in several bodily functions, including:- Supporting Baby’s Development: Pantothenic acid aids in the production of coenzyme A, a compound critical for the development of your baby’s nervous system and hormones.
- Boosting Maternal Energy Levels: It helps your body break down carbohydrates, fats, and proteins, giving you the energy you need to navigate pregnancy.
- Promoting Healthy Skin: Many moms-to-be report glowing skin, and pantothenic acid contributes to maintaining healthy skin and reducing acne during pregnancy.
- Reducing Stress: Pregnancy can be stressful, and vitamin B5 supports adrenal gland function, helping your body manage stress.
How Much Pantothenic Acid Do You Need During Pregnancy?
The recommended daily intake (RDI) of pantothenic acid for pregnant women is 6 milligrams (mg) per day. Most prenatal vitamins include pantothenic acid, but it’s also easy to get this nutrient from food.Top Food Sources of Pantothenic Acid
span>Eating a balanced diet rich in whole foods is the best way to meet your vitamin B5 needs. Here are some delicious and nutritious sources:- Whole Grains: Brown rice, oats, and whole wheat bread are excellent choices.
- Vegetables: Broccoli, sweet potatoes, mushrooms, and avocados are packed with pantothenic acid.
- Protein-Rich Foods: Chicken, eggs, turkey, and fish like salmon are great sources.
- Dairy Products: Milk and yogurt offer a good dose of vitamin B5.
- Legumes and Nuts: Lentils, chickpeas, almonds, and sunflower seeds provide a plant-based boost.
Tips for Including Pantothenic Acid in Your Pregnancy Diet
- Start Your Day Right: Make a smoothie with yogurt, spinach, and avocado for a nutrient-packed breakfast.
- Go Whole Grain: Swap white bread or rice for whole-grain versions.
- Snack Smart: Keep almonds or sunflower seeds handy for a quick, nutritious snack.
- Include Lean Proteins: Add grilled chicken or salmon to salads or stir-fries.
- Enjoy Veggies Daily: Roast broccoli or sweet potatoes as a tasty side dish.
Can You Get Too Much Pantothenic Acid?
Since pantothenic acid is water-soluble, excess amounts are excreted through urine, making it unlikely to overdose. However, very high doses (above 10 grams per day) may cause mild side effects like diarrhea. Always consult your healthcare provider before making major changes to your supplement regimen.
Why Balanced Nutrition Matters
Pantothenic acid is just one of the many nutrients your body needs during pregnancy. A well-rounded diet filled with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats will help ensure you and your baby get everything you need to thrive.
Pregnancy can feel overwhelming at times, but remember, small, intentional changes to your diet can make a big difference. Nourish your body, and it will take care of the rest!

Content Reviewed by Dr V.
Learn MoreDr. Vaheh Shirvanian, a family medicine physician and father. With over 17 years of experience, he specializes in inpatient acute hospital care, outpatient family medicine, urgent care, emergency medicine, and hospice care. Dr. V is passionate about guiding new parents through the challenges and joys of parenthood, offering compassionate and expert support at every step.