Vitamin B5, also known as pantothenic acid, the "anti-stress vitamin" is part of the B group vitamins and classified as a water-soluble vitamin. This nutrient can be manufactured in the body by the intestinal flora.

Deficiency of vitamin B5
Frequent infection, fatigue, abdominal pains, sleep disturbances and neurological disorders including numbness, paresthesia (abnormal sensation such as "burning feet" syndrome), muscle weakness and cramps are also possible indications that this nutrient is in short supply. With Vitamin B5 in short supply symptoms like fatigue, headaches, nausea, tingling in the hands, depression, personality changes and cardiac instability have been reported.
How Much Vitamin B5 Is Enough?

Women and men should have 5 milligrams of pantothenic acid daily.



Intake:

Recommended Dietary Allowance (RDA) for Pantothenic Acid
Babies 0 to 1 years 1.7
Children 1 to 3 years 2 mg/day
Children 4 to 8 years 3 mg/day
Children 9 to 13 years 4 mg/day
Teenager boy 13 to 15 5 mg/day
Teenager girl13 to 15 5 mg/day
Teenager boy 16 to 19 5 mg/day
Teenager girl 16 to 19 5 mg/day
Men 5 mg/day
Women 5 mg/day
Pregnant women 6 mg/day
Nursing mother 7 mg/day

Function:
Vitamin B5 plays an important role in the secretion of hormones, such as cortisone because of the role it plays in supporting the adrenal gland. These hormones assist the metabolism, help to fight allergies and are beneficial in the maintenance of healthy skin, muscles and nerves. Pantothenic acid is also used in the release of energy as well as the metabolism of fat, protein and carbohydrates. It is used in the creation of lipids, neurotransmitters, steroid hormones and hemoglobin.
Source:
Beef, brewer's yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat.
Food Serving Pantothenic Acid (mg)
Fish, cod (cooked) 3 ounces 0.15
Tuna (canned) 3 ounces 0.18
Chicken, cooked 3 ounces 0.98
Egg (cooked) 1 large 0.61
Milk 1 cup (8 ounces) 0.79
Yogurt 8 ounces 1.35
Broccoli (steamed) 1/2 cup (chopped) 0.40
Lentils (cooked) 1/2 cup 0.64
Split peas (cooked) 1/2 cup 0.59
Avocado, California 1 whole 1.68
Sweet potato (cooked) 1 medium (1/2 cup) 0.74
Mushrooms (raw) 1/2 cup (chopped) 0.51
Lobster (cooked) 3 ounces 0.24
Bread, whole wheat 1 slice 0.16


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