Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)

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Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)

Vitamin B5, or Pantothenic Acid, is an essential vitamin required by the body for producing energy from carbohydrates and fats, creating certain neurotransmitters and hormones, and making red blood cells. (1)

A deficiency of vitamin B5 is rare, but may increase the risk of neurodegenerative diseases like Alzheimer's disease. (1,2)

Vitamin B5 is a water-soluble vitamin. This makes it easy for the body to eliminate any excess, so overdose is rare. In general, it will only cause minor symptoms, like diarrhea or other digestive disturbances. (3,4)

Foods high in vitamin B5 include mushrooms, fish, avocados, eggs, lean chicken, beef, pork, sunflower seeds, milk, sweet potatoes, and lentils. The current daily value (DV) for Pantothenic Acid (vitamin B5) is 5mg. (5)

Below is a list of high vitamin B5 foods ranked by a common serving size. See the nutrient ranking of all foods high in vitamin B5 to sort by 100 gram serving sizes.

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Printable list of foods high in pantothenic acid (vitamin B5)

Pantothenic Acid (B5) Requirements By Age and Gender

The adequate intakes (AI) for pantothenic acid (B5) range from 1.7mg to 7mg per day. The daily value for vitamin B5 is 5mg per day. (5)

Life StageAI
0-6 months old1.7mg
7-12 months old1.8mg
1-3 years old2mg
4-8 years old3mg
9-13 years old4mg
14-18 years old5mg
19-50 years old5mg
50+ years old5mg
9-13 years old4mg
14-18 years old5mg
19-50 years old5mg
50+ years old5mg
14-18 years old6mg
18+ years old6mg
14-18 years old7mg
18+ years old7mg
Source: Dietary Reference Intakes for Pantothenic Acid.

Other Vitamin B Foods

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Data Sources and References

  1. Pantothenic acid in health and disease
  2. Ismail N, Kureishy N, Church SJ, Scholefield M, Unwin RD, Xu J, Patassini S, Cooper GJS. Cerebral deficiency of vitamin B5 (d-pantothenic acid; pantothenate) as a potentially-reversible cause of neurodegeneration and dementia in sporadic Alzheimer's disease Biochem Biophys Res Commun. 2020 Jan 29;522(1):220-225. doi: 10.1016/j.bbrc.2019.11.052. Epub 2019 Nov 20. 31759626
  3. Konings EJ; Committee on Food Nutrition. Biochemistry, Water Soluble Vitamins J AOAC Int. 2006 Jan-Feb;89(1):285-8. 16512258
  4. Xu J, Patassini S, Begley P, Church S, Waldvogel HJ, Faull RLM, Unwin RD, Cooper GJS. Cerebral Vitamin B5 (D-Pantothenic Acid) Deficiency as a Potential Cause of Metabolic Perturbation and Neurodegeneration in Huntington's Disease Biochem Biophys Res Commun. 2020 Jun 30;527(3):676-681. doi: 10.1016/j.bbrc.2020.05.015. Epub 2020 May 4. 32416962
  5. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
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