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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 many other conditions. A blood test through your doctor is the only way to confirm a deficiency; 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