Meats, bananas, walnuts, brown rice, whole grains, yeast, blackstrap Men: 15 mg Effects of Lack of Vitamins and Minerals Advertisement Human body cannot synthesize most vitamins and minerals. 3 mg Helps maintain normal body metabolism Boosts the production of energy from nutrients Lowers bad cholesterol level and raises good cholesterol level Pellagra, resulting in skin irritation on exposure to sunlight Mental confusion Fish, lean meat, peanuts, poultry, whole grains Men: 16 mg Vitamin B5 or Pantothenic Acid Boosts the production of energy, and promotes the metabolism of proteins, fats,