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Water-soluble nutrients such as the B vitamins and vitamin C are considered relatively safe, even in high doses, because they don't build up in tissues and rarely reach toxic levels on their own. But again, mega-dosing can produce health problems, experts say.

Vitamin B6

The recommended daily intake of vitamin B6 for men age 14 to 50 years is 1.3 mg. For men 51 years of age or older, the recommended daily intake is 1.7 mg

Taking excessive amounts of vitamin B6 (several grams per day) can cause irreversible damage to the nerves of the hands and feet (called peripheral neuropathy).

Vitamin B12

The recommended daily intake of vitamin B12 is 2.4 ug for men and nonpregnant women

No adverse effects have been associated with excessive intake of vitamin B12.

Pantothenic Acid (Vitamin B5)

Like most water soluble vitamins, excess intake of pantothenic acid is excreted and not stored in the body. Pantothenic acid is sensitive to heat.

Excessive Intake and Toxicity Symptoms

Doses of 10 to 20 grams may result in diarrhea and water retention

Major Body Functions

Aids in carbohydrate, protein and fat metabolism

Synthesizes hormones and cholesterol

VITAMIN B5

(pantothenic acid)

Functions: preserves healthy hair and skin/good for the nervous system and brain function/provides energy release/aids fat digestion

Recommended Intake: DRV (EAR) - no current DRV - 3 & 7 mg/d adequate

Food sources: wholewheat/mushrooms/avocados/watercress/squash/broccoli/ eggs/peas/strawberries/lentils/tomatoes

Result of deficiency: poor muscle function/tiredness/low energy/ restless/teeth grinding

Reduced absorption: processed foods/heat/tea/coffee/alcohol/ stress

Toxic: water soluble/none known

In recent test twinlabs b-5 was the most reliable and lowest cost

The Food and Nutrion Board of the INstitute of Medicine felt the existing Scientific evidence was insufficient to calculate an RDA for panthothenic acid , so they set an adequate intake level (AI). THe AI for pantothenic acid was based on estimated dietary intakes in health population groups.

14-18 5mg a day

19+ 5mg a day

Higher doses may be recommended by a qualified practitioner for the treatment of specific conditions.

Rheumatoid arthritis: 2,000 mg/day

High cholesterol/triglycerides: 300 mg pantethine, 3 times daily (900 mg/day)

General adrenal support (meaning during times of particular stress): 250 mg pantothenic acid 2 times daily

Precautions

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable healthcare provider.

Vitamin B5 should be taken with water, preferably after eating.

Taking any one of the B complex vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, it is generally important to take a B complex vitamin with any single B vitamin.

Antibiotics, Tetracycline

Vitamin B5 should not be taken at the same time as the antibiotic tetracycline because it interferes with the absorption and effectiveness of this medication. B vitamins should be taken at different times from tetracycline. (All vitamin B complex supplements act in this way and should therefore be taken at different times from tetracycline.)

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