All About Vitamin B5

The fourth out of the B vitamins even though it has a five in its name, Vitamin B5. Vitamin B5 is also known as pantothenic acid and what it does is it supports the functioning of the aceytl COA, helps with the digestive tract, the making of red blood cells, sex and stress related hormones, and aids in the proper functioning of the nervous system and the liver. It is very important to our health, and we need to make sure to be getting enough in our diets daily.

The Recommended Daily Intake for Vitamin B5 for all ages are:


  • 0-6 months: 1.7 mg/day
  • 7-12 months: 1.8 mg/day


  • 1-3 years: 2 mg/day
  • 4-8 years: 3 mg/day
  • 9-13 years: 4 mg/day


  • 14+ years: 5 mg/day

During Pregnancy

  • 14+ years: 6 mg/day

During Lactation

  • 14+ years: 7 mg/day

Vitamin B5 Toxicity

Vitamin B5 is actually considered to be non-toxic to the body is high levels or excess amounts. Although high levels of vitamin B5 can possibly cause mild diarrhea and GI upset.

Vitamin B5 Deficiency

Since vitamin B5 aids in the making of stress and sex related hormones as well as the function of the digestive tract, that is where a deficiency in this vitamin shows most. Deficiency symptoms include adrenal and reproductive issues as well as gastrointestinal problems.

Foods Containing Vitamin B5

It is best to get you vitamin intake from natural food sources, but you can get help from high quality vitamins such as a good multivitamin.

Here is a list of foods with their Daily Values of vitamin B5.


  • Beef liver (boiled, 3 oz) – 166% DV
  • Chicken breast (skinless, roasted, 3 oz) – 26% DV
  • Ground beef (85% lean, broiled, 3 oz) – 12% DV


  • Tuna (fresh, bluefin, cooked, 3 oz) – 24% DV


  • Shitake mushrooms (cooked, 1/2 cup pieces) – 52% DV
  • Sweet potato – 18% DV
  • White mushrooms (stir fried, 1/2 cup sliced) – 16% DV
  • Russet potatoes (flesh and skin, baked, 1 medium) – 14% DV
  • Broccoli (boiled, 1/2 cup) – 10% DV
  • Chickpeas (canned, 1/2 cup) – 8% DV
  • Carrots (chopped raw, 1/2 cup) – 4% DV
  • Cabbage (boiled, 1/2 cup) – 2% DV
  • Tomatoes (raw, chopped or sliced, 1/2 cup) – 2% DV


  • Avocadoes (raw, 1/2 avocado) – 20% DV
  • Clementine (raw, 1 clementine) – 2% DV


  • Sunflower seeds – 48% DV
  • Egg (hard boiled, 1 large) – 14% DV
  • Peanuts (roasted in oil, 1/4 cup) – 10% DV
  • Brown rice (medium grain, cooked, 1/2 cup) – 8% DV
  • Oats (cooked with water, 1/2 cup) – 8% DV

To learn more in depth you can check out these websites for more information or even visit Dr.Brooke’s website!

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