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TL431: Ceramic capacitors

Part Number: TL431

Hi, 

I'm using the TL431 to generate a 19V and a -10V reference rail @ 5mA. 

I have 10uF of capacitance on the output but this is a ceramic capacitance with very low ESR. Looking at SLVA482Ado I also need to add some ESR? If using a ceramic capacitor, would this just be adding a series resistor between the capacitor and the cathode? What value would you recommend?

Am I right in thinking the higher the resistance, the higher the deviation in cathode voltage during transients? 

Many thanks