Pantothenic Acid (a.k.a. Vitamin B5):

This vitamin is important in food metabolism and helps synthesize neurotransmitters, steroid hormones, red blood cells, and more.

Toxicity is virtually nonexistent, and while B5 deficiency is fairly rare (it tends to accompany severe malnutrition) neurologic symptoms such as burning feet may crop up.

What You Need:

  • 5 mg (AI)

How to Get It:

  • Steer clear of tingling toes with foods like chicken (0.98 mg per 3 ounces)
  • eggs (0.61 mg per large egg)
  • whole grains (0.19 mg per slice of whole wheat bread)
  • mushrooms (0.52 mg per half cup),
  • sweet potato (0.88 mg per medium potato)
  • avocados (1.99 mg per whole avocado), and yogurt (1.35 mg per cup)

What’s Too Much:

  • Not determined