Vitamin B5 deficiency: The 99p seeds to eat to top up levels of this essential vitamin

Vitamin B5 is vital to maintain a healthy digestive system and energy and it is a crucial vitamin for the body to use other vitamins, especially vitamin B2. The recommended daily allowance of vitamin B5 is 17 mg a day for men and 13 mg for woman. It is important to be aware of how meals are cooked as boiling and over cooking will cause vitamins to be lost in the process. Try using foods as fresh as possible and try to steam your foods wherever possible – processed foods are not usually a good source of vitamin B5 as the vitamins are destroyed in the preparing of processed foods.

There is one particular cheap seed which can help boost Vitamin B5 levels – as well as other food items.

Three of the best food sources for vitamin B5

Sunflower seeds

These are on of the best sources of vitamin B5 and contain protein, fibre, healthy fats and iron.


This is known as the powerhouse of B-complex vitamins. One cup serving of buckwheat contains over 20 per cent of the daily needs for vitamin B5.

Sundried tomatoes

Sundried tomatoes are an abundant source of dietary fibre and vitamins, including pantothenic acid.

Vitamin B5 plays an important role in energy production and is also necessary for optimum adrenal function

Doctor Marilyn Glenville

Doctor Marilyn Glenville said: “Vitamin B5 plays an important role in energy production and is also necessary for optimum adrenal function.

“The function of vitamin B5 is used in utilisation of fats, carbohydrates and proteins as energy sources. Important for hormone production and healthy adrenal function.”

A person’s energy level could be directly correlated to vitamin B5 deficiency and leaves a person feeling ‘run down’.

Symptoms of vitamin B5 deficiency:

  • Tiredness
  • Depression
  • Irritability
  • Sleep disorders
  • Stomach pain
  • Naseau
  • Vomiting
  • Muscle cramps

It is quite rare for a person to be vitamin B5 deficient as most foods have a high presence of vitamin B5.

A deficiency may also be accompanied by muscle cramps, numbness and a burning sensation in the hands and feet.

The NHS said: “Pantothenic acid cannot be stored in the body, so you need it in your diet every day. Breakfast cereals are a good source of vitamin B5 if they have been fortified with pantothenic acid.”

Supplements may also be taken to reduce symptoms of vitamin B5 deficiency and the NHS recommends taking 200 mg or less a day of pantothenic acid supplement.

Other good food sources for vitamin B5 are wholegrain, yogurt, peas, lentils, eggs, mushrooms, brown rice.

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