howtosupplement
Deficiency/Beauty/Mobility

Vitamin B5

Essential B vitamin needed for coenzyme A production; most useful for low intake, with limited evidence for acne support.

Vitamin B5

Vitamin B5

48
score
C
evidence
Safe
risk

Proven Benefits

01Corrects vitamin B5 deficiency
02May reduce acne lesions
03May improve RA symptoms
04May support wound healing

Chemical Forms

Recommended
  • Calcium pantothenate
  • Pantothenic acid
Avoid
    Expert Note

    Calcium pantothenate is the standard stable oral form used in most supplements. Free pantothenic acid is less shelf-stable, while pantethine is a related derivative studied for different purposes and should not be assumed interchangeable with basic B5 replacement.

    Protocol

    Amount
    5-10 mg
    Frequency
    Once daily
    When
    Any time of day — consistency matters more than timing; take with food if higher doses upset your stomach.

    Condition-Based Dosing

    Adults 19+
    5 mg daily
    Pregnancy
    6 mg daily
    Lactation
    7 mg daily
    Acne support (experimental use)
    2.2 g daily in divided doses for 8-12 weeks

    Safety & Limits

    Upper Safe Limit
    No official UL established for adults; gram-level dosing can cause GI upset and diarrhea, especially around 10 g/day (IOM/NIH ODS)
    Cycling
    Safe for continuous use

    Contraindications

    Pregnancy or breastfeeding — stay near adequate-intake levels unless a clinician advises more; megadose safety is not established.
    Active gastrointestinal disorders with chronic diarrhea — very high doses may worsen loose stools.

    Synergies

    B-complex

    Low intake of one B vitamin often coexists with others, so a balanced B-complex may correct broader deficiency patterns that limit the perceived effect of B5 alone.

    Avoid Combining With

    • ✕Heavy alcohol use (can worsen overall B-vitamin status and blunt correction of low intake)
    Updated Invalid Date