Pantothenic acid (vitamin B5): what it does & best food sources
What it does — EU-authorised health claims
Pantothenic acid contributes to normal mental performance.
Pantothenic acid contributes to the reduction of tiredness and fatigue.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 5 mg | 5 mg |
| 31–50 | 5 mg | 5 mg |
| 51–70 | 5 mg | 5 mg |
| 71+ | 5 mg | 5 mg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
- US label FDA Daily Value: 5 mg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
- EU label EU Nutrient Reference Value: 6 mg. EUR-Lex
Best food sources (per portion)
| Food | Portion | Pantothenic acid (vitamin B5) | % US DV | % EU NRV |
|---|---|---|---|---|
 Chicken breast, skinless | 150 g | 3.7 mg | 74 % | 61 % |
 Sweet potato | 200 g | 1.7 mg | 33 % | 28 % |
 Cauliflower | 150 g | 1.6 mg | 31 % | 26 % |
 Trout | 125 g | 1.5 mg | 31 % | 26 % |
 Eggs, boiled | 120 g (2 eggs) | 1.3 mg | 26 % | 22 % |
 Button mushrooms | 100 g | 1.3 mg | 25 % | 21 % |
 Salmon | 125 g | 1.3 mg | 25 % | 21 % |
 Brussels sprouts | 120 g | 1.2 mg | 24 % | 20 % |
 Herring | 125 g | 1.2 mg | 24 % | 20 % |
 Avocado | 75 g | 1 mg | 20 % | 17 % |
 Milk, 1.5% fat | 250 g | 1.0 mg | 20 % | 17 % |
 Asparagus | 150 g | 0.93 mg | 19 % | 16 % |
 Broccoli | 150 g | 0.92 mg | 18 % | 15 % |
 Turkey breast, skinless | 150 g | 0.89 mg | 18 % | 15 % |
 Potato, unpeeled | 200 g | 0.88 mg | 18 % | 15 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.
Sources
- Pantothenic Acid — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut