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The helping hand vitamin
How much do I need?
The current recommended daily intake (RDI) for pantothenic acid is 5 mg in adults 19 and older, 6 mg for pregnant women, 7 mg for breastfeeding women, 5 mg for children 14 to 18, 4 mg for children 9 to 13, 3 mg for children 4 to 8, and 2 mg for children 1 to 36.
Why we include it
The B complex vitamins help the body convert food into energy in the form of glucose and utilize fats and proteins. They are essential for a healthy nervous system and healthy skin, eyes, and hair. Although a vitamin B5 deficiency is rare in the U.S., it’s such a vital vitamin that we’ve included it in our Men’s and Women’s Complete multivitamins to ensure you’re getting adequate levels of this nutrient. Since all B complex vitamins are water-soluble, your body will simply eliminate any it doesn’t use.
Where can I get it?
Almost all foods contain some pantothenic acid! Ironically, one food that doesn’t contain this essential vitamin is olive oil. Here, we outline some of the best sources of pantothenic acid.
- Shiitake mushrooms – 0.50 cup, 2.61 mg
- Cauliflower – 1 cup, 0.63 mg
- Sweet Potato – 1 cup, 1.77 mg
- Broccoli – 1 cup, 0.96 mg
- Asparagus – 1 cup, 0.40 mg
- Bell Peppers – 1 cup, 0.29 mg
- Avocado – 1 cup, 2.08 mg
- Chicken – 4 oz, 1.09 mg
- Salmon – 4 oz, 0.92 mg
- Beef – 4 oz, 077 mg
- Eggs – 1 each, 0.70 mg