Why do I need pantothenic acid?
Pantothenic acid, a vitamin found in plant and animal tissue, regulates your body's adrenal activity, antibody production, and the growth and metabolism of protein and fat. If you're pregnant and are deficient, your baby's growth may be slowed.

How much do I need?

The recommended daily allowance for an adult is 4 to 7 mg. No RDA has been established for pregnant women.

Should I take a supplement?
As long as your diet is varied, you probably don't need one. Pantothenic acid is included in most vitamin supplements.

What are good food sources?

You'll find it in organ meats, salmon, yeast, and the foods listed below. It's also in soybeans, collard greens, mushrooms, and other vegetables. Unlike other nutrients, it retains all its nutritional benefits when cooked.

 3 oz. beef liver: 6.04 mg

 1 medium hard-boiled egg: 1.1 mg

 1/2 medium avocado: 1.1 mg

 1 cup nonfat milk: 1.0 mg

 1 medium banana: 0.5 mg

 1 medium orange: 0.5 mg

 1 medium baked potato: 0.4 mg

 1/2 cup boiled broccoli: 0.3 mg

What are signs of a deficiency?
If you have a very severe deficiency--which is unlikely--you may have dry, flaky skin; fatigue and irritability; and, possibly, you may be infertile.