Daily Amount Needed

5 mg for adults and 6 - 7 mg for women who are pregnant or lactating.

Children need 2 - 4 mg of pantothenic acid per day.

Vitamin B5 Information

Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.

Fruit Sources:

Avocado
Black Currants
Breadfruit
Cherimoya
Dates
Gooseberries
Grapefruit
Guava
Pomegranate
Raspberries
Starfruit
Watermelon

Vegetable Sources:

Broccoli
Brussels Sprouts
Butternut Squash
Corn
French Beans
Mushrooms
Okra
Parsnip
Potatoes
Pumpkin
Spirulina
Spaghetti Squash
Squash - summer
Squash - winter
Sweet Potato

Nut/Grain Sources:

Buckwheat
Chestnuts
Oats
Rye
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Protein Sources:

Beef
Chicken Breast
Chicken (dark meat)
Cows Milk
Eggs
Catfish
Caviar
Herring
Perch
Salmon
Sardines
Tuna
Goat Milk
Lamb
Pork
Soy Milk
Turkey Breast
Veal
Yogurt
Turkey Leg
Lowfat Yogurt
Roast Duck
Hamburger
Beef Sausage
Ground Turkey
Ground Chicken

Legume Sources:

Adzuki Beans
Black Eye Peas
Edamame
Lima Beans
Mung Beans
Soy Beans
Split Peas