Top 10 Vitamin B5 Foods (Pantothenic Acid)

January 6, 2018

Top 10 VitaminB5 Rich Foods - Dr.Axe

Pantothenic acid aka vitamin B5 is a water-soluble vitamin common in most foods.

Like the other B-vitamins, it plays a role in energy metabolism acting as a coenzyme to energy-producing chemical reactions.

It also plays a role in the synthesis of fat, hormones, and neurotransmitters in the brain.

Severe deficiencies in pantothenic acid are extremely rare and generally only seen in severe malnutrition since it is available in most foods.  However, mild deficiencies can cause several health issues.

The common vitamin B5 deficiency symptoms include:

  • Fatigue
  • Muscle cramps
  • Plantar Fasciitis
  • Irritability
  • Hypoglycemia

Pantothenic acid does not have an RDA since deficiencies are rare, but the AI (Adequate Intake) is 5 mg/day. The Daily Value is 10 mg/day.

Consume these high vitamin B5 foods to address any associated health issues.

Top 10 Vitamin B5 Rich Foods

1) Chicken Liver
3 oz: 8.3 mg (83% DV)

2) Sunflower seeds
1 oz: 1.98 mg (20% DV)

3) Salmon
3 oz: 1.9 mg (20% DV)

4) Avocados
1 fruit: 2 mg (20% DV)

5) Sun-dried tomatoes
1 cup: 1.1 mg (10% DV)

6) Corn
1 cup: 1.18 mg (12% DV)

7) Broccoli
1 cup: 0.52 mg (5% DV)

8) Mushrooms
1 cup: 1.3mg (13% DV)

9) Cauliflower
1 cup: 0.71 mg (7% DV)

10) Yogurt
1 cup: 1.45 mg (14% DV)

Try and consume 2-3 servings a day of these vitamin B5 rich foods daily.

Top Health Benefits of Vitamin B5

Cardiovascular Health
A daily dose of 900 mg of pantothenic acid has been shown to lower LDL (bad) cholesterol and triglycerides, reducing the risk of cardiovascular disease. The 900mg dosage is significantly higher than the recommended daily amount and is best discussed with a physician before starting such a high dose.

Wound Healing
There have been some studies on animals that has shown that pantothenic acid may help with wound healing, but the results of using it for humans has been inconclusive.


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