Vitamin B5

Vitamin B5 is the everyday name for pantothenic acid, a water-soluble B vitamin. The body turns it into coenzyme A, a helper molecule that cells use to release energy from food. Four claims are approved for it: pantothenic acid contributes to normal energy-yielding metabolism, to the reduction of tiredness and fatigue, to normal mental performance, and to the normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters.

The name comes from the Greek word for everywhere, and that is fair. Chicken, eggs, mushrooms, avocado, sunflower seeds and wholegrains all supply it. No reference amount has been set in the UK, because a varied diet normally covers it. People tend to buy B5 on its own for one specific reason, so for a general top-up our wider range of B vitamins is often the more sensible starting point.

The forms and doses you will find here

• Calcium pantothenate, also written as calcium D-pantothenate: the salt used in almost every capsule and tablet. Pure pantothenic acid is an unstable, sticky substance, so it cannot be pressed into a reliable tablet.
• Pantethine: a derivative that sits one step further along the body's own route to coenzyme A. It costs more and is used for different purposes than plain B5.
• B-complex and daily multivitamins: usually a modest amount of B5 next to the other B vitamins, which is enough to top up a normal diet.
• High strength singles of 250 mg to 500 mg, often as time-release tablets that spread the release over several hours.

That last group deserves a plain word. The daily reference intake for adults is 5 mg, so a 500 mg tablet is a hundred times that. The NHS says taking 200 mg or less a day in supplements is unlikely to cause harm, and that there is not enough evidence to know the effects of high daily doses. High strength B5 is a deliberate short-term choice, not a default.

How we choose vitamin B5 at BONO

We look at three things before a product joins the range: the form, the dose and whether the combination makes sense. We prefer calcium D-pantothenate, because it is stable and dosed accurately. We keep both ends of the range: modest daily amounts for people who simply want to cover their intake, and high strength singles for people who have chosen that route on purpose. We buy directly from the brands, our compliance team checks every product before it goes live, and independent labs spot-check batches. You can read how we select our brands.

Vitamin B5 suits you if your diet is limited, if you are already taking a B-complex and want more of this one vitamin, or if you are building a routine around everyday energy. Be realistic about what to expect. If your intake was already fine, you will notice little, because the excess simply leaves through your urine. Give any B vitamin two to three weeks of consistent daily use before you judge it.