Pantothenic acid (vitamin B5): what it does and how much you need
Pantothenic acid (vitamin B5) helps the body make and break down fats and turn food into energy. Adults need an adequate intake of 5 milligrams a day, and no upper limit has been set.
General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.
In the UK
In the UK, adults need no set amount, and the NHS says up to 200 milligrams a day from supplements is unlikely to cause harm.
How much you need and the upper limit
| US (NIH) | UK (NHS) | |
|---|---|---|
| Adults need | An adequate intake of 5 milligrams a day | No set amount |
| Upper limit | No upper limit has been set for pantothenic acid. | Up to 200 milligrams a day from supplements |
The UK figure is the amount the NHS says is unlikely to cause harm. Figures are for adults.
Food sources
- Beef, chicken and organ meats
- Eggs
- Mushrooms
- Avocados
- Whole grains
- Fortified cereals
Quick answers
- What does pantothenic acid (vitamin B5) do?
- Pantothenic acid (vitamin B5) helps the body make and break down fats and turn food into energy.
- How much pantothenic acid (vitamin B5) do adults need?
- Adults need an adequate intake of 5 milligrams a day (US, NIH). In the UK: no set amount (NHS).
- What is the upper limit for pantothenic acid (vitamin B5)?
- US: No upper limit has been set for pantothenic acid. UK (NHS): up to 200 milligrams a day from supplements is unlikely to cause harm.
- Which foods have pantothenic acid (vitamin B5)?
- Beef, chicken and organ meats, eggs, mushrooms, avocados, whole grains, fortified cereals.
Sources
- NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/ - NHS vitamins and minerals guidance
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
Ask Supplement Check yourself
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In Claude or any app that takes MCP connectors, add https://goodturn-mcp.pages.dev/supplementcheck/mcp and ask: “How much pantothenic acid (vitamin B5) do I need?”