The RDA is 6 micrograms
Acids such as vinegars and alkalis such as baking soda destroy it, and much of it is lost during food processing and cooking.
Bacteria in the intestines can make some vitamin B5, and this can help to boost levels.
Where do you get vitamin B5?
In foods including liver, nuts, wheat germ, pulses, salmon, eggs, raspberries, oranges and broccoli.
Vitamin B5 is an anti-stress vitamin, and has a role in cholesterol and steroid hormone production. It is also involved in metabolism generally and helps keep skin, muscle and nerves healthy.
Too much vitamin B5
It does not appear to be toxic except in extreme cases.
Too little vitamin B5
Vitamin B5 deficiency does not seem to happen normally. But, experimental deficiency caused many symptoms such as tiredness, headache, dizziness, tingling, numbness, mood swings and digestive problems.
Eating too much fast food and too much refined sugars and flour can cause mild symptoms such as those described.
You will need to boost your vitamin B5 intake if you drink too much alcohol, if you are prone to allergies, eat too much processed food or have a stressful lifestyle.
Vitamin B5 supplements
Supplements are best taken as a balanced vitamin B complex.