Pantothenic acid and selenium

Pantothenic acid

This B-complex vitamin helps your body cells produce energy and helps metabolize proteins, fats, and carbohydrates from food.

There's rarely a problem with a deficiency or an excessive amount in people who eat a healthy and varied diet.

The Adequate Intakes (AIs) are:
Teens and adults - 5 mg
Pregnancy - 6 mg
Breastfeeding - 7 mg
For the other AIs, click this link and scroll about 1/3 of the way down.

Pantothenic acid is found in a wide variety of foods, including meat, fish, legumes, milk, some whole grains, and some vegetables. For other sources and the amounts of pantothenic acid in foods, click here and scroll about 2/3 of the way down.

Selenium

This mineral works with vitamin E as an antioxidant to help protect cells from damage that can lead to other chronic health conditions. Selenium also helps with cell growth and boosts immune function.

Signs of a deficiency of selenium are not well known, but may affect the heart muscle. A normal diet will not lead to an excess amount, but high levels from supplements can be harmful. The Tolerable Upper Level Intake (UL) is 400 mg for ages 14 and up.

The Recommended Daily Allowances (RDAs) are:
Age 14 and up - 55 micrograms (mcg)
Pregnancy - 55 mcg
Breastfeeding - 70 mcg
For the other RDAs, click this link and scroll about 1/3 of the way down.

Seafood and organ meats are the highest sources of selenium. Other meats as well as grains are also good sources. There is a wide variation in the amount of selenium in grains and seeds because the amount depends on the selenium content of the soil. Fruits and vegetables are not good sources. For other sources and the amounts, click here and scroll about 2/3 of the way down.