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Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that is essential for human health. It is involved in a wide range of bodily functions, including the metabolism of carbohydrates, proteins, and fats. Vitamin B5 is also necessary for the production of red blood cells, hormones, and neurotransmitters, and it plays a role in maintaining a healthy nervous system.

Vitamin B5 is found in a variety of foods, including meats, poultry, fish, eggs, dairy products, whole grains, legumes, and some fruits and vegetables. It is also available as a dietary supplement.

Vitamin B5 is essential for maintaining good health and preventing a range of conditions. Some of the key benefits of vitamin B5 include:

  1. Supporting the immune system: Vitamin B5 plays a role in the production of antibodies, which are proteins that help the body fight off infections. A deficiency in vitamin B5 can weaken the immune system and increase the risk of illness.

  2. Reducing fatigue and stress: Vitamin B5 is involved in the production of hormones, such as cortisol, which help the body cope with stress. A deficiency in vitamin B5 can cause fatigue and increased sensitivity to stress.

  3. Promoting healthy skin: Vitamin B5 is involved in the production of fatty acids, which are necessary for maintaining healthy skin. A deficiency in vitamin B5 can cause dry, scaly skin.

  4. Supporting the nervous system: Vitamin B5 is involved in the production of neurotransmitters, which are chemicals that transmit signals in the brain. A deficiency in vitamin B5 can cause changes in mood and may contribute to feelings of anxiety and depression.

Overall, vitamin B5 is an essential nutrient that plays a crucial role in maintaining good health. It is important to consume enough vitamin B5 through a balanced diet or through dietary supplements to ensure that the body has enough of this vital nutrient.


Here are 10 foods that are high in vitamin B5:

  1. Chicken: A 3-ounce serving of chicken contains 1.7 milligrams of vitamin B5, which is about 34% of the daily recommended value.
  2. Tuna: A 3-ounce serving of tuna contains 1.4 milligrams of vitamin B5, which is about 28% of the daily recommended value.
  3. Salmon: A 3-ounce serving of salmon contains 1.1 milligrams of vitamin B5, which is about 22% of the daily recommended value.
  4. Avocado: A medium-sized avocado contains 1.0 milligram of vitamin B5, which is about 20% of the daily recommended value.
  5. Sunflower seeds: A quarter cup of sunflower seeds contains 0.8 milligrams of vitamin B5, which is about 16% of the daily recommended value.
  6. Mushrooms: A cup of sliced mushrooms contains 0.7 milligrams of vitamin B5, which is about 14% of the daily recommended value.
  7. Egg: A large egg contains 0.6 milligrams of vitamin B5, which is about 12% of the daily recommended value.
  8. Broccoli: A cup of cooked broccoli contains 0.4 milligrams of vitamin B5, which is about 8% of the daily recommended value.
  9. Milk: A cup of milk contains 0.4 milligrams of vitamin B5, which is about 8% of the daily recommended value.
  10. Whole wheat bread: A slice of whole wheat bread contains 0.3 milligrams of vitamin B5, which is about 6% of the daily recommended value.

It's important to note that the daily recommended value of vitamin B5 varies based on factors such as age, sex, and overall health. It's always a good idea to consult with a healthcare provider to determine the appropriate amount of vitamin B5 for your individual needs.


A deficiency in vitamin B5, also known as pantothenic acid, is rare, but it can occur in people who have limited access to a varied and balanced diet. Symptoms of vitamin B5 deficiency can include:

  1. Fatigue and weakness
  2. Loss of appetite
  3. Nausea and vomiting
  4. Irritability and restlessness
  5. Sleep disturbances
  6. Numbness and tingling in the hands and feet
  7. Muscle cramps and twitching

In severe cases, vitamin B5 deficiency can cause anemia, respiratory problems, and heart failure. However, these complications are rare and typically only occur in people who have severe and long-term deficiencies.

If you think you may have a deficiency in vitamin B5, it's important to talk to a healthcare provider for a proper diagnosis and treatment plan. Your provider may recommend dietary changes or supplements to help restore adequate levels of vitamin B5 in your body.


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