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Pantothenic acid/Vitamin B5
Phosphorus
Potassium

Pantothenic acid/Vitamin B5
Vitamin B5 is one of the group of B complex vitamins. Its chemical names include calcium pantothenate, pantethine and pantothenic acid.

How it works
Pantothenic acid helps to provide the body with a constant supply of energy to every cell. It plays a role in the creation of a molecule that metabolises the fat and sugar in food into a form that cells can use. It also helps support normal growth and assists the body in fighting infection by producing antibodies. Pantothenic acid is somethimes known as the anti-stress vitamin as it is involved in the synthesis of anti-stress hormones in the adrenal glands.

Scientific research suggests that combined with Vitamin C, pantothenic acid appears to help strengthen the skin, promote the healing of recent cuts, and improve the durability of scars. Pantothenic acid helps to stimulate the contractions of the bowel, and so may relieve constipation. Research has also indicated that pantothenic acid may help reduce fatigue and improve low moods and insomnia. Studies have also shown it has an antihistamine effect in the body.

Pantothenic acid is best absorbed when combined with other B vitamins, particularly Folic acid and biotin in particular improve its absorption. However, excess alcohol, stress, and large quantities of tea and coffee may all reduce the absorption of pantothenic acid, while heat and food processing reduces the amount found in foods.

Natural food sources
Natural dietary sources of pantothenic acid include calves' liver, pecan nuts, peanuts, sesame seeds and walnuts.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
The adult RDA for Pantothenic acid is 6mg but the guidance SUL for long-term supplementation is no more than 200mg.

Precautions
Excessively high intakes of 10,000mg (10g) have been known to cause diarrhoea and other intestinal disturbances, while intakes of 100mg daily may increase the risk of niacin being excreted in the urine.

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Phosphorus
Phosphorus is an essential mineral. Its chemical names include calcium phosphate and monosodium phosphate.

How it works
Phosphorus is need for bone and tooth formation, cell growth, contraction of the heart muscle and kidney function. It combines with calcium to form calcium phosphate to play a vital role in making bones and teeth strong and rigid. As much as 85 % of phosphorus present in the body is stored in the skeleton, with the remaining 15% used in other critical roles. It is essential for the control and production of energy from carbohydrate and fat from food, and for the structure of both the genetic material such as DNA, found in every cell wall in the body.

Recent scientific evidence suggests that dietary phosphorus has a vital role to play in the development of bone mass. Phosphate makes up roughly half the weight of bone and therefore must be present in the diet in adequate amounts in order to maintain the skeleton. There is some evidence that phosphate plays a role in helping to reduce urinary levels of calcium and therefore may lower the rate of kidney stone formation. Research has shown that people who consume high levels of alcohol often have low levels of blood phosphate.

Vitamin D increases the absorption of phosphorus. Having the correct proportion of calcium to phosphorus improves the absorption rate, although large amounts of calcium can reduce phosphorus levels in the body. The ideal ratio of calcium to phosphorus intakes is 2:1. Excessive intakes of the minerals magnesium and aluminium can also impair phosphorus absorption.

Natural food sources
Good dietary sources of phosphorus include cheese, crab, liver, lobster, mussels, plain yoghurt, prawns, smoked salmon, steak and turkey.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
The adult RDA for phosphorus acid is 800mg but the guidance SUL for long-term daily supplementation is no more than 250mg.

Precautions
Fizzy cola drinks are rich in phosphoric acid. Large amounts may cause excessive phosphorous intakes, which may in turn affect calcium levels.

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Potassium
This is an important mineral. Its chemical names include potassium carbonate, potassium chloride, potassium citrate, potassium fumerate, potassium gluconate, potassium oxide and potassium sulphate.

How it works
Potassium is important for a healthy nervous system and a regular heart rhythm. It is vital for the smooth working of all muscles and nerves in the body. It also helps to balance both the fluid levels in the body and the ratio of acid to alkaline. Much potassium in the body is located inside cells and is balanced by sodium, which stays outside these cells. One of its other important roles is to help prevent calcium being lost in the urine.

Modern scientific research has shown that eating a potassium-rich diet can help to reverse high levels of calcium lost in the urine, which may otherwise increase the risk of kidney stones. Improved dietary intakes of potassium have also been associated with a reduction in the risks associated with strokes. Potassium chloride may help those people who regularly experience muscle cramps, due to either low dietary intakes of potassium, or as a result of increased losses of the mineral from the body. Research has also found that high blood pressure has been linked to low levels of potassium in the diet.

Too much sodium from salt, processed foods, and excess alcohol can affect levels of potassium. Diuretic drugs, taken to reduce water retention can also impact the balance of potassium in the body.

Natural food sources
Potassium is found in many fruits and vegetables, from which it is generally well-absorbed by the body. Some of the rich dietary sources of potassium include papaya, parsnip, passion fruit, radish, spinach, tomato puree and watercress.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
There is no RDA for potassium and guidance has been given on the SUL for supplementation, at 3700mg. Excessively high regular intakes of potassium can be toxic.

Precautions
Daily excessively high intakes of potassium supplements may lead to toxicity. Supplementing your diet with potassium may increase the loss of magnesium from the body, an important mineral necessary for maintaining strong bones and teeth, so it is usually best to safeguard your dietary intake through a quality, balanced “multi” nutrient, where this will have been taken into account.

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