How should I supplement with Vitamin B5 daily?

Vitamin B5 (pantothenic acid) is one of the most important vitamins for human life, they work to create blood cells and help convert food into energy. The best way to get enough vitamin B5 is to follow a healthy, balanced diet every day.

Vitamin B5 also known as pantothenic acid is found in abundance in both plants and animals, including meat, vegetables, whole grains, legumes, eggs, and dairy. Vitamin B5 supplements are commercially available as D-pantothenic acid, or as lab-extracted chemicals as dexpanthenol and calcium pantothenate.
Vitamin B5 is one of the 8 B vitamins, helping to keep skin, hair and eyes healthy; maintain the functioning of the nervous system, liver and gastrointestinal tract; make red blood cells, which carry oxygen throughout the body; as well as supporting the hormones in the adrenal glands. Pantothenic acid is often used in combination with other B vitamins, such as vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin/niacinamide), vitamin B6 (pyridoxine), vitamin B12 (cyanocobalamin), and acid Folic . Some products also include ingredients such as vitamin B7 (biotin), para-aminobenzoic acid (PABA), choline bitartrate, and inositol.

Pantothenic acid is very important for the body, playing a key role in the correct use of carbohydrates, proteins and lipids, for healthy skin. Taking pantothenic acid will prevent and treat vitamin B5 deficiency.
In general, vitamin B5 deficiency is very rare, except in people who are malnourished. Vitamin B5 deficiency also does not cause any serious medical problems. However, people with a B5 deficiency will often also be deficient in many other vitamins. Symptoms can include:
Headache Fatigue Irritability Muscle weakness Stomach and bowel problems The above symptoms will usually go away on their own once you start getting enough vitamin B5.

2.1. Treats Many Different Conditions Vitamin B5 has many uses, although there isn't enough scientific evidence to prove all of them are effective. People often buy vitamin B5 to treat:
Nutritional deficiencies in the diet Acne Alcohol addiction Baldness Attention deficit hyperactivity disorder (ADHD), autism Hot feet syndrome or cervical canal syndrome Hand Yeast infections Heart failure Respiratory disorders, asthma, and allergies Celiac disease Colitis, conjunctivitis, and cystitis Convulsions. Vitamin B5 pills are also used to treat:
Dandruff, gray hair Depression or hyperactivity

Diabetic nerve pain, low blood sugar Boosts immune function Improves sports performance Tongue infection Headache, trouble sleeping (insomnia), irritability Low blood pressure Hard sclerosis Muscular dystrophy Leg cramps due to pregnancy or alcoholism Obesity. Moreover, taking vitamin B5 also works in the treatment of:
Osteoarthritis, rheumatoid arthritis Parkinson's disease Nervous pain, streptomycin neurotoxicity Premenstrual syndrome Prostatic hypertrophy Against mental stress Mental and physical Reduce side effects of hypothyroidism Limit colds and infections Growth retard Shingles and skin disorders Adrenal stimulation Chronic fatigue syndrome, dizziness Salicylate toxicity Heal wound. Scientists are also studying pantethine's ability to lower cholesterol, a chemical extracted from vitamin B5. One study found that taking pantethine daily for up to 16 weeks can reduce bad LDL cholesterol as well as the risk of coronary heart disease.
2.2. Topical medicine Applying dexpanthenol - an essence made from pantothenic acid, on the skin also works:
Treat itching

Heals mild eczema and other skin conditions Insect bites or exposure to poison ivy Diaper rash Acne Prevention and treatment of skin reactions to radiation therapy.

2.3. Beauty cosmetics Vitamin B5 is often added to makeup, as well as hair and skin care products, especially as dexpanthenol in moisturizing creams and lotions.
In hair care products, vitamin B5 can help increase hair thickness and shine, as well as improve the texture of hair damaged by frequent styling or coloring. One study found that taking a compound containing panthenol, a form of vitamin B5, could help prevent hair loss.

Oral B5 vitamins are quite safe for most people when in the right amounts. The recommended amount for adults is 5 mg per day. Even larger amounts (up to 10 grams) have been shown to be safe in some people. However, taking too large a dose can increase the risk of side effects, such as diarrhea.
Dexpanthenol - a derivative of pantothenic acid, generally safe when applied to the skin, or as a nasal spray and injected into a muscle in the short term.
Pregnant and lactating women: It is quite safe to take B5 vitamins with the recommended intake of 6 mg/day during pregnancy and 7 mg/day while breastfeeding. However, avoid taking large amounts of vitamin B5 pills; Children: Dexpanthenol is POSSIBLY SAFE for children when applied to the skin; Hemophilia : Do not take dexpanthenol if you have hemophilia as it can increase the risk of bleeding; Stomach blockage: Do not inject dexpanthenol if you have a gastrointestinal obstruction; Ulcerative colitis: Caution should be exercised when laxatives containing dexpanthenol are used. There is currently no information on drug interactions with pantothenic acid.

Like most other nutrients, the recommended daily intake of vitamin B5 varies with age. Scientific studies have provided the following dosage guidelines for oral vitamin B5 pills:
Dietary supplements: 5 - 10 mg of pantothenic acid (vitamin B5) 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 Men and women 14 years of age and older: 5 mg Women Pregnant women: 6 mg Lactating women: 7 mg. Vitamin B5 is an important vitamin that helps the body make blood cells and convert food into energy. As long as you eat a healthy and balanced diet that incorporates a variety of foods, you will not be deficient in pantothenic acid or need to take supplements. When purchasing vitamin B5 to treat certain skin and neurological conditions, be sure to follow the directions on the package or your doctor's prescription.
References: healthline.com, webmd.com