Vitamin B5 (pantothenic acid)
Part of coenzyme A, needed to make energy, hormones and cholesterol.
If you are short of it
Possible signs
- Tiredness, low energy
- Tingling or numbness in hands and feet
- Restless legs, poor sleep
These signs are common and have many other causes. They are clues, not proof; a blood test and a doctor can tell.
Who is more at risk
True deficiency is very rare and seen mainly in severe malnutrition.
Foods rich in Vitamin B5 (pantothenic acid)
| Food | Serving | Amount | women 19–50 | men 19–50 |
|---|---|---|---|---|
| Beef liver | 85 g cooked | 6 | 120% | 120% |
| Sunflower seeds | a small handful (28 g) | 2 NIH | 40% | 40% |
| Eggs | 2 large eggs | 1.5 NIH | 30% | 30% |
| Salmon | 100 g cooked | 1.5 | 30% | 30% |
| Chicken breast | 100 g cooked | 1.5 NIH | 30% | 30% |
| Lentils | 1 cup cooked | 1.3 | 26% | 26% |
| Sweet potato (baked) | 1 medium | 1 | 20% | 20% |
| Avocado | half a fruit (100 g) | 1 NIH | 20% | 20% |
| Plain yogurt (low-fat) | 1 cup (245 g) | 0.95 | 19% | 19% |
| Milk (fortified) | 1 cup (240 ml) | 0.9 NIH | 18% | 18% |
| Mushrooms (cooked) | ½ cup (80 g) | 0.8 NIH | 16% | 16% |
| Brown rice | 1 cup cooked | 0.8 NIH | 16% | 16% |
| Beef (lean) | 100 g cooked | 0.7 NIH | 14% | 14% |
| Oats (porridge) | 1 cup cooked | 0.7 NIH | 14% | 14% |
Unit: mg. Share of the daily amount. Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
As a supplement
Pantothenic acid or calcium pantothenate, usually inside a B-complex.
Too much
No upper limit; several grams a day may cause diarrhoea.
How much you need each day
| Group | Recommended | Upper limit |
|---|---|---|
| Infants 0–6 months | 1.7 | — |
| Infants 7–12 months | 1.8 | — |
| Children 1–3 years | 2 | — |
| Children 4–8 years | 3 | — |
| Children 9–13 years | 4 | — |
| Boys 14–18 years | 5 | — |
| Girls 14–18 years | 5 | — |
| Men 19–30 years | 5 | — |
| Women 19–30 years | 5 | — |
| Men 31–50 years | 5 | — |
| Women 31–50 years | 5 | — |
| Men 51–70 years | 5 | — |
| Women 51–70 years | 5 | — |
| Men over 70 | 5 | — |
| Women over 70 | 5 | — |
| Pregnant 14–18 years | 6 | — |
| Pregnant 19–30 years | 6 | — |
| Pregnant 31–50 years | 6 | — |
| Breastfeeding 14–18 years | 7 | — |
| Breastfeeding 19–30 years | 7 | — |
| Breastfeeding 31–50 years | 7 | — |
Unit: mg. US/Canada Dietary Reference Intakes (National Academies), as summarised by the NIH Office of Dietary Supplements. Other countries’ values differ slightly. These are amounts for healthy people, not treatment doses.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)