B5 is a vitamin your body uses to turn food into energy and make hormones

Pantothenic acid, also called B5, is a water-soluble vitamin that plays a role in converting carbohydrates, fats, and proteins into usable energy. Your body also needs it to produce hormones like cortisol and acetylcholine, a chemical that helps your nervous system communicate. Unlike fat-soluble vitamins, your body does not store B5, so you need to get it from food or supplements regularly.

B5 deficiency is rare in people eating a typical diet because the vitamin is found in many common foods. Severe deficiency can cause fatigue, numbness in the hands and feet, and digestive problems, but this usually only happens in cases of severe malnutrition or certain medical conditions. Most people meet their daily needs through food alone.

Key Takeaways

  • B5 helps your body convert food into energy and is involved in hormone production, including stress hormones.
  • Adult men need 5 micrograms daily and adult women need 5 micrograms daily, with higher amounts during pregnancy and breastfeeding.
  • B5 is found in eggs, chicken, mushrooms, avocados, and whole grains, so deficiency from food is uncommon.
  • Supplements are available as pantothenic acid or panthenol, and doses range from 5 to 1,000 milligrams depending on the product and intended use.

How much B5 you need each day

The recommended daily amount of B5 for adults is 5 micrograms per day for both men and women. This is a small amount — far less than most B5 supplements contain. Pregnant women need 6 micrograms daily, and breastfeeding women need 7 micrograms daily.

Children need less: infants up to 6 months need 1.7 micrograms, and the amount increases gradually through age 13, when it reaches 4 micrograms. Teenagers 14 and older follow the adult guideline of 5 micrograms.

These amounts come from the National Academies of Sciences, Engineering, and Medicine and are used by the FDA to set label standards on supplements and fortified foods. If you take a B5 supplement, the dose will almost always exceed your daily need — most tablets contain 500 to 1,000 milligrams — but excess B5 is water-soluble and your body excretes what it does not use.

Food sources of B5

B5 is widespread in foods, which is why deficiency is uncommon. Eggs are one of the richest sources: one large egg contains roughly 1.4 micrograms. Chicken and turkey also contain significant amounts, as do mushrooms, avocados, and whole grains like oats and brown rice.

Legumes such as lentils and chickpeas, dairy products like yogurt and cheese, and fatty fish including salmon and trout are also good sources. Even potatoes and broccoli contain measurable amounts. Because B5 appears in so many foods, most people who eat a varied diet meet their daily need without thinking about it.

B5 is sensitive to heat and processing, so some is lost during cooking and food manufacturing. Whole foods and lightly cooked meals retain more than heavily processed options. If you eat mostly processed foods, you may get less B5 than someone eating fresh ingredients, though even processed foods often contain added B vitamins.

B5 supplements: forms and typical doses

B5 supplements come in two main forms: pantothenic acid (the naturally occurring form) and panthenol (a related compound your body converts to pantothenic acid). Both are available over the counter in tablets, capsules, and powders. You will also find B5 in B-complex supplements that contain multiple B vitamins together.

Typical supplement doses range from 5 milligrams to 1,000 milligrams per tablet or capsule. Lower-dose products (5 to 50 milligrams) are designed to meet basic nutritional needs, while higher doses (500 to 1,000 milligrams) are marketed for specific purposes like skin health or energy support. Some people take high-dose B5 for acne, though evidence for this use is limited and mixed.

Supplements are sold at drugstores, supermarkets, online retailers, and health food stores. Prices vary widely depending on the brand, dose, and form — a bottle of 100 tablets might cost anywhere from $5 to $20. Because supplements are not regulated as strictly as medications, quality and potency can vary between brands, so checking for third-party testing seals (like USP or NSF) can help you choose a more reliable product.

What happens if you take too much B5

Because B5 is water-soluble, your body excretes excess amounts in urine, so toxicity from high doses is considered unlikely. The National Academies have not set an upper limit for B5 intake because adverse effects from supplements have not been well documented, even at doses much higher than the daily need.

Some people report mild side effects from very high doses (1,000 milligrams or more), including digestive upset, fatigue, or headache, but these are uncommon and usually resolve when the dose is reduced. If you are taking a high-dose B5 supplement and experience unusual symptoms, lowering the dose or stopping it is a reasonable first step.

When you might need more B5

Most people eating a typical diet get enough B5 from food. However, certain situations may increase your need or reduce how much you absorb. People with digestive disorders like Crohn's disease or celiac disease may not absorb B5 efficiently from food. Some medications, including certain antibiotics and corticosteroids, can reduce B5 levels over time.

Athletes and people under chronic stress sometimes take B5 supplements based on the idea that it supports energy production and stress hormone regulation, though evidence that supplementation improves performance or stress response in healthy people is limited. If you have a medical condition affecting digestion or take medications long-term, talking with your doctor or a registered dietitian about whether B5 supplementation makes sense for you is worth doing.

How to choose and use a B5 supplement

If you decide to take a B5 supplement, start by checking whether you already get B5 from a multivitamin or B-complex you are taking — many contain it. If you want a standalone B5 product, choose between pantothenic acid and panthenol based on availability and price; both forms work, and the difference is minimal for most people.

Look for products with third-party testing seals from organizations like USP, NSF, or ConsumerLab, which verify that the product contains what the label says. Store supplements in a cool, dry place away from direct sunlight, and check the expiration date before use. Take B5 with food if you have a sensitive stomach, though it can be taken with or without meals.

If you are pregnant, breastfeeding, or taking medications, mention any supplements you are considering to your doctor or midwife before starting. B5 is generally considered safe, but your healthcare provider can tell you whether it makes sense for your specific situation.

Frequently Asked Questions

Can B5 help with acne?

Some people report that high-dose B5 supplements (1,000 to 2,000 milligrams daily) reduce acne, but scientific evidence is limited and mixed. A few small studies suggest a possible benefit, while others show no effect. If you want to try it, expect to take it for at least two to three months before seeing any change, and discuss it with a dermatologist first.

Is it safe to take B5 every day?

Yes, daily B5 supplementation is considered safe for most adults. Because it is water-soluble and your body does not store it, excess amounts are excreted. No upper limit has been established by health authorities, and no serious toxicity has been documented from supplements, even at high doses.

Will B5 give me more energy?

B5 is involved in energy production, but taking more than you need does not boost energy in healthy people who already get enough from food. If you are deficient in B5 (rare), supplementing may help restore normal energy levels. If fatigue persists despite adequate B5 intake, other causes should be investigated.

Can I get too much B5 from food?

No. Because B5 is found in many foods but in relatively small amounts, and because excess B5 is water-soluble and excreted, it is not possible to overdose on B5 from food alone. You would need to take high-dose supplements to reach amounts that might cause mild side effects.

Do I need B5 if I take a multivitamin?

Most multivitamins and B-complex supplements contain B5, so check your label before adding a separate B5 product. If your multivitamin already includes it, you are likely getting enough. Taking an additional B5 supplement on top of a multivitamin is not harmful but is usually unnecessary.