Vitamin
Vitamin B5 (Pantothenic Acid)
Builds coenzyme A, which every cell uses to burn fat and carbohydrate and to make hormones and cholesterol. Its name comes from the Greek for 'everywhere', because it is in nearly all foods.
Women: 5 mg/dayMen: 5 mg/day
Adequate Intake
Best food sources
Fruit
- Avocado
- Banana
- Oranges (small amounts)
Vegetables
- Shiitake and white mushrooms
- Sweet potato
- Broccoli
- Corn
Other plant foods
- Sunflower seeds
- Lentils
- Split peas
- Peanuts
- Whole grains
- Nutritional yeast
Animal foods
- Chicken
- Beef
- Salmon
- Eggs
- Milk
How much is in a serving
- 1/2 cup cooked shiitake: about 2.6 mg
- 1/2 avocado: about 1 mg
- 1 oz sunflower seeds: about 2 mg
- 3 oz chicken breast: about 1.3 mg
Deficiency signs
Extremely rare because it is so widespread. Reported only in severe malnutrition, with numbness and burning feet.
These signs overlap with other conditions and cannot diagnose a deficiency. A clinician can assess your diet, symptoms and whether testing is appropriate; do not start high-dose supplements on a guess.
Absorption and interactions
- Lost in refining grains and in cooking water.
- Works with the other B vitamins in energy metabolism.
Meal ideas
- Shiitake and tofu ramen
- Avocado and sunflower seed toast
- Chicken and sweet potato tray bake
- Lentil salad