What pantothenic acid does
Vitamin B5 is part of coenzyme A, which your cells need to break down fats, carbohydrates and proteins for energy and to build fats and hormones.
How much
Adults need about 5 mg a day.
Plant sources
It’s in almost all foods. Good plant sources include mushrooms (especially shiitake), avocado, sweet potatoes, lentils, chickpeas, sunflower seeds and whole grains.
The takeaway
Deficiency is practically unknown — a varied diet covers your needs.