Nutrition Diet: How much B5 is safe per day?

October 25, 2025 •

4 min read

The Adequate Intake (AI) for adult men and women is a level most people easily obtain from food. For those considering supplements, a common question is how much B5 is safe per day, and what are the potential considerations of taking amounts beyond typical dietary levels. This guide provides general information on intake and important considerations for this essential nutrient.

Quick Summary

Pantothenic acid (vitamin B5) is generally considered safe, as no Tolerable Upper Intake Level has been established. While most people get enough from food, very high supplement doses have been associated with mild digestive issues. Recommended intake varies by age and life stage.

Key Points

Adequate Intake: For most adults, the general Adequate Intake (AI) of vitamin B5 is a level easily obtained from a varied diet.
No Upper Limit: Health authorities have not set a Tolerable Upper Intake Level (UL) for vitamin B5 because there is no known risk of toxicity from high intakes.
Potential High-Dose Effects: While not toxic, consuming extremely high doses of supplements has been associated with mild side effects like gastrointestinal upset and diarrhea in studies.
Food Sources: Because B5 is found in a wide variety of foods, deficiency is very rare for individuals with a balanced diet.
Water-Soluble Safety: As a water-soluble vitamin, any excess B5 that the body doesn't need is simply flushed out through urine, reducing the risk of accumulation.
Supplements: Supplement products may contain amounts higher than the daily AI.

The Role of Vitamin B5 (Pantothenic Acid)

Vitamin B5, also known as pantothenic acid, is an essential water-soluble vitamin required for many fundamental processes within the body. It plays a crucial role in converting food into energy by assisting in the breakdown of fats, carbohydrates, and proteins. B5 is a key component of coenzyme A (CoA), which is central to numerous metabolic pathways and vital for cellular energy production. Because it's water-soluble, the body does not store excess amounts, and it is excreted in the urine. This means a regular intake through diet or supplementation is necessary to maintain adequate levels, but it also reduces the risk of toxicity, a common concern when considering how much B5 is safe per day.

Understanding General Intake Guidelines

Unlike many other nutrients, there is no Recommended Dietary Allowance (RDA) for vitamin B5 due to a lack of data on how much is needed to meet the requirements of most healthy people. Instead, health authorities have established an Adequate Intake (AI) level, based on the observed daily intake of healthy individuals.

General Adequate Intake (AI) Levels

The AI levels vary depending on a person's life stage and are a guide for general health. The following are general recommendations from the NIH Office of Dietary Supplements:

Infants (0–6 months): 1.7 mg
Infants (7–12 months): 1.8 mg
Children (1–3 years): 2 mg
Children (4–8 years): 3 mg
Children (9–13 years): 4 mg
Teens (14–18 years): 5 mg
Adults (19+ years): 5 mg
Pregnant Women: 6 mg
Breastfeeding Women: 7 mg

Addressing the Question: How much B5 is safe per day?

Because vitamin B5 is a water-soluble vitamin, it is considered very safe, with a low risk of toxicity even at high supplemental doses. For this reason, regulatory bodies have not established a Tolerable Upper Intake Level (UL) for pantothenic acid, as no adverse effects have been reported from high intake levels from food sources.

However, very large doses from supplements can be associated with mild side effects. For instance, consuming a very high amount, such as 10,000 mg (10 grams) per day, has been reported in studies to cause mild gastrointestinal distress, such as diarrhea and an upset stomach. These are generally not severe or life-threatening symptoms, and they tend to subside once supplementation is stopped or the dosage is reduced. Most supplement dosages are well below this level.

Sources of Vitamin B5

Most people can easily meet their vitamin B5 needs through a balanced diet, as pantothenic acid is widely distributed in both plant and animal foods. Rich sources include:

Organ meats (e.g., beef liver)
Chicken and beef
Whole grains, such as whole wheat and brown rice
Legumes, like chickpeas and lentils
Eggs and milk
Vegetables, including mushrooms (especially shiitake), sweet potatoes, broccoli, and avocados
Nuts and seeds, such as sunflower seeds and peanuts

Food processing can cause a significant loss of pantothenic acid, so consuming a variety of whole, unprocessed foods is a good way to support adequate intake.

High-Dose B5 and Therapeutic Use

While high supplemental doses of vitamin B5 are not typically necessary for most people, specific forms like pantethine have been studied for therapeutic purposes, such as addressing high cholesterol and triglycerides. Studies have investigated the effects of consuming particular amounts of pantethine daily, alongside lifestyle changes, and found some associated reductions in cholesterol. It is crucial to note that such approaches should only be undertaken under the guidance of a healthcare professional.

Comparison of B5 Intake Levels and Effects


Intake Level	Source	Typical Effect	Notes
General Adequate Intake (AI)	Balanced Diet	Supports normal energy metabolism, synthesis of hormones, and overall health.	Easily achieved through a varied diet, deficiency is rare.
Supplemental Doses	Typical Supplement	Generally considered safe for most people, may be used under medical supervision.	Supplements contain higher amounts than typically found in food.
Very High Supplemental Amounts	Very High Supplement Dose	Mild gastrointestinal distress, including diarrhea and upset stomach, reported in studies.	Side effects are generally mild and resolve upon dose reduction.
Toxicity Level (UL)	N/A	Not established; no reports of toxic effects from high intakes.	Reflects the high safety profile of this water-soluble vitamin.

Conclusion: Understanding Safe Intake of Vitamin B5

In conclusion, vitamin B5 is a vital nutrient with a notable safety profile. For the average, healthy adult, the Adequate Intake of 5 mg per day is sufficient and often met by eating a balanced diet rich in whole foods. Toxicity is not a concern from food sources, and no Tolerable Upper Intake Level has been established by health organizations. While supplemental doses may be used, studies involving very high daily amounts have indicated a potential for mild and reversible digestive issues. If you are considering supplementation, particularly at higher levels or for specific health concerns, it is best to consult with a healthcare professional to determine the appropriate approach for your individual needs. The available information for B5 generally points to its role as a low-risk nutrient for supporting overall health. A reliable source for general information on dietary supplements is the NIH Office of Dietary Supplements' fact sheet on Pantothenic Acid: https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/.

Frequently Asked Questions

The general Adequate Intake (AI) for adults aged 19 and older is a specific amount per day. Specific recommendations also exist for pregnant and breastfeeding women.

An overdose from food sources is not considered possible. For supplements, an overdose is highly unlikely to be life-threatening. Studies on very high doses have reported mild gastrointestinal distress as the most common effect.

Studies on consuming very high amounts of B5 from supplements have reported symptoms typically involving the digestive system. Mild diarrhea and stomach upset are the most commonly reported potential side effects at very high levels.

No, a Tolerable Upper Intake Level (UL) has not been established for pantothenic acid. This is due to the lack of evidence suggesting toxic effects from high intakes of the vitamin, particularly from food sources.

A vitamin B5 deficiency is considered extremely rare, as it is widely available in many foods. Symptoms of severe deficiency can include numbness and burning of the hands and feet, headaches, fatigue, irritability, and gastrointestinal issues, but these are often linked to other coexisting nutrient deficiencies.

Pantothenic acid is found in nearly all plant and animal foods. Excellent sources include organ meats, chicken, beef, whole grains, eggs, milk, legumes, avocados, mushrooms, and sweet potatoes.

Most people do not need a B5 supplement, as they often get enough from a varied diet. Supplements are generally only considered for individuals with specific deficiencies or those exploring therapeutic approaches under a doctor's supervision for particular health conditions.

Pantothenic acid is not typically known to interact significantly with medications, but it is always wise to inform your doctor about any supplements you are taking. High doses of pantethine, a form of B5, have been studied for potential effects on cholesterol and should be supervised by a healthcare provider.