Pantothenic Acid, Vitamin B5

Written by Sky Taylor, Diet Bites

Deficiency Signs & Symptoms

Loss of appetite, abdominal pain, indigestion, fatigue, depression, insomnia, psychosis, feet may throb, ache or burn, headaches and respiratory infections.

Toxicity Signs & Symptoms

Mild diarrhea.

How Vitamin B5 - Pantothenic Acid is Used in the Body

Releases energy from carbohydrates and fats, assists in the production of fats, alters the shape and functions of proteins.

Recommended Daily Allowance (RDA) for Vitamin B5 - Pantothenic Acid


Up to 6 months, 1.7 milligrams

7 - 12 months, 1.8 milligrams

1 -3 years, 2 milligrams

4 -8 years, 3 milligrams

9 to 13 years old, 4 milligrams

14 to 18 years old, 5 milligrams

19 and older, 5 milligrams

Pregnant females all ages, 6 milligrams

Lactating females all ages, 7 milligrams

Therapeutic Benefits

An energy producer and a stress reducer. May assist in treating allergic skin rashes as well as decrease mucous secretion involving respiratory allergies.

Best Food Sources for Vitamin B5 - Pantothenic Acid

Cereal, yeast extract, dried brewer's yeast, wheat bran, wheat germ, free range eggs, nuts, meat, poultry, molasses, oats, barley, green vegetables.

Vitamin B5 Food Source

Serving Size

Vitamin B5  MG

Kellogg's Complete Wheat Bran Flakes

3/4 cup

10.121

Kellogg's Product 19

1 cup

10.080

General Mills Whole Grain Total

3/4 cup

9.999

General Mills Total Raisin Bran

1 cup

9.999

General Mills Total Corn Flakes

1-1/3 cup

9.900

Beef Liver

3 ounces, braised

5.902

Turkey Giblets

1 cup, cooked

3.548

Sunflower Seeds

1/4 cup, shelled

2.253

Couscous

1 cup, dry

2.150

Rice, white long grain

1 cup, dry

2.096

Egg Substitute

1/4 cup, liquid

1.694

Mushrooms, common

1 cup, cooked

3.370

Potato Chips, salted

1 ounce

1.232

Rainbow Trout

3 ounces, cooked dry heat

1.114

Dates

1 cup, fresh

1.048

Turkey

3 ounces, roasted

1.014

Wheat Flour, whole grain

1 cup

1.210

Sweet Potato

1 whole sweet potato, baked

1.291

Vitamin Index

 

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