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SCORE
Pantothenic acid (Vitamin B5)
Energy · Adrenal support · Skin
Tier 2 — Promising
What it is
Essential for making coenzyme A, which your body needs to produce energy from food and synthesize hormones. True deficiency is extremely rare because this vitamin is found in nearly all foods. Supplementation may help with acne at higher doses, though evidence is limited. Very safe with no known upper limit for toxicity established.
Efficacy
2/5
Safety
5/5
Research
2/5
Onset
4/5
Cost
5/5
Drug-int.
5/5
Dose
5–10 mg/day (adequate intake); 500 mg+ studied for acne but evidence is limited
Time of day & tips
Take in the morning with water and food. Water-soluble, so timing is flexible — but morning dosing avoids any mild stimulation. High doses (>1 g/day) may cause diarrhoea — stay within studied range unless supervised.
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