Phosphorus | Absolutely everything You Need to Know
Phosphorus is an essential mineral that plays a key role in many of the body’s functions. Phosphorus works with calcium, magnesium and vitamin D to help your bones grow strong and healthy. Phosphorus also helps maintain normal nerve function, muscle action, energy production, and protein formation.
Phosphorus is found in most plant foods including legumes (beans), nuts (like almonds) and seeds (such as sunflower). Dairy products are also good sources of phosphorus additives because they contain high levels of calcium which requires phosphorus for proper absorption into the body. The recommended daily intake for phosphorus varies according to age: 1-3 years old 460 mg/day; 4-8 years old 500 mg/day; 9-18 years old 1250mg/day; adults 700 mg/day.
What is Phosphorus?
Phosphorus is an essential nutrient found in all cells in the body. Phosphorus is necessary for many biochemical processes, including energy production, cell signaling and the maintenance of bones and teeth. Phosphorus is also involved in the creation of DNA and RNA.
Most of the phosphorus in the body is found in bones and teeth, where it helps to give them their strength. Phosphorus is also important for nerve function and muscle contraction. A lack of phosphorus can lead to weakness, tiredness, numbness and seizures.
Foods with Phosphorus
Some foods are naturally high in phosphorus additives, while others have phosphorus added to them. Some of the best sources of phosphorus include dairy products, meat, fish, nuts, seeds, and legumes. Phosphorus additives are also found in many processed foods, such as bread, cereals, and soft drinks (lemon lime soda).
If you are looking to increase your intake of phosphorus, then make sure to include plenty of high-phosphorus foods in your diet. These foods will help to ensure that you are getting the nutrients your body needs.
| Source | Micrograms (mg) per 100g | |
|---|---|---|
 | Yogurt, plain | 245 mg |
 | Milk | 226 mg |
 | Salmon | 214 mg |
 | Scallops | 201 mg |
 | Cheese | 197 mg |
 | Chicken | 182 mg |
 | Lentils | 178 mg |
 | Beef | 172 mg |
 | Cashew nuts, | 139 mg |
 | Potatoes | 123 mg |
 | Kidney beans | 115 mg |
| Rice, brown, 102mg Peas, 94mg Oatmeal, 90mg Egg, 86mg Tortillas, 82mg | Bread, 60mg Sesame seeds, 57mg Bread, whole wheat 50mg Asparagus, 49mg Tomatoes, 22mg | Apple, 20mg Cauliflower, 20mg Beverages, 18mg Clementine, 16mg |
Recommended phosphorus intake
The recommended daily allowance (Dietary Reference Intakes from Food and Nutrition Board) of phosphorus for infants is 100-275mg/day, children 400-700 mg/day, men 700-1200 mg/day, women 600-1000 mg/day, pregnant women 700-1200 mg/day, and lactating women 1000-1300 mg/day. Phosphorus is an essential nutrient that the human body needs to function properly.
Pregnancy
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| <19 years | 1,250 mg | 3,500 mg |
| >19 years | 700 mg | 3,500 mg |
Lactation
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| <19 years | 1,250 mg | 4,000 mg |
| >19 years | 700 mg | 4,000 mg |
Infants
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 0–6 months | 100 mg | None established |
| 7–12 months | 275 mg | None established |
Children
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 1–3 years | 460 mg | 3,000 mg |
| 4–8 years | 500 mg | 3,000 mg |
Females
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 1,250 mg | 4,000 mg |
| 14–18 years | 1,250 mg | 4,000 mg |
| 19 + years | 700 mg | 4,000 mg |
Males
| Life stage group | US RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 1,250 mg | 4,000 mg |
| 14–18 years | 1,250 mg | 4,000 mg |
| 19 + years | 700 mg | 4,000 mg |
Phosphorus benefits
Phosphorus is an important mineral that our bodies need for many reasons. Phosphorus is responsible for many essential bodily functions, including energy production, cell signaling, and the maintenance of cell membranes. Phosphorus is also necessary for the formation of bones and teeth.
A diet high in phosphorus can provide many health benefits. Phosphorus is necessary for the proper absorption of calcium, so a high-phosphorus diet can help to keep bones and teeth healthy. Phosphorus is also beneficial for athletes, as it helps to produce energy and aids in muscle recovery.
Essential for Growth and Development
Phosphorus has an important role in the production of DNA, RNA during pregnancy when it’s helpful to have this nutrient especially since phosphorus can help grow your baby’s muscles while they’re developing their nervous system.
High-phosphorous food is important if you want to maintain healthy eating habits throughout each stage from infancy all way until adulthood. A deficiency during toddler or adolescent years can stunt growth, contribute heavily to other developmental problems including learning disabilities like ADHD as well mental health issues such as major depression!
It is essential for metabolism and nutrient absorption
It helps to create energy in the body and is necessary for many of the body’s biochemical processes. Phosphorus is a vital nutrient that helps the body absorb vitamins like riboflavin or niacin and minerals from food. It’s also important for synthesizing amino acids which are used as building blocks in proteins to support cellular function. Another amazing thing about this nutrient is that it helps balance levels in every area you could think of: Vitamin D, Iodine, Magnesium, Calcium and Zinc.
Deficiency in this mineral causes difficulties in the body’s ability to break down carbohydrates and fats. It creates digestive enzymes that transform nutrients into useable energy, allowing you to have greater mental clarity throughout the day as well as increased levels of physical activity due to the stimulation of glands with hormones required for both focus/concentration.
Helps to maintain Energy Levels longer
Phosphorus is a mineral that helps to maintain energy levels. Phosphorus is an important part of the human metabolism, where it helps with many different processes including growth, reproduction and muscle function. Phythophate has been linked to maintaining energy levels longer which can be helpful for people who have little time to eat throughout the day because they are busy or on the go all day long.
Also, it helps regulate B vitamins absorption, it has a positive effect on mood due to its role in neurotransmitter release and transmission of nerve impulses, which are needed for muscle movement control among other things. A lack of phosphorus can lead to general weakness or chronic fatigue syndrome. Luckily there’s plenty available in foods like dairy products along with lean red meats that will help keep these symptoms at bay.
Essential for brain function
Phosphorus is essential for brain function. It helps to regulate the production of ATP and adenosine, which are both vital for controlling brain activity. In addition, phosphorus is important for the formation of memories. A lack of phosphorus can lead to problems with memory and learning.
In order to carry out everyday activities, like staying awake and eating food or getting rid of unwanted wastes products from metabolism; proper neurotransmitter functioning relies on minerals. A key role in this process is played by phosphorus which helps maintain neurological responses as well emotional stability (including stress levels). Deficiency can lead not only to cognitive decline but also develop age-related neurodegenerative disorders including Alzheimer’s disease and dementia.
It aids dental health
When you eat a diet high in phosphorus, your body has enough incentive to fight off any potential dental problems before they become serious. Calcium and vitamin D also play important roles for maintaining healthy teeth by supporting tooth enamel while holding them securely into place; thus these nutrients help heal cavity-causing bacteria with every bite.
With the help of phosphorus, vitamin D can regulate your body’s balance on calcium and improve its absorption during tooth formation. It also helps decrease inflammation in gum disease by preventing periodontal ligament damage which could lead to loose teeth or other oral complications.
Pediatric patients need high content diets rich with these nutrients during development stages because there isn’t getting enough adult food that provides them sufficient amounts needed.
Promotes bone health by reducing the risk of fractures
Phosphorus is an essential nutrient for healthy bones. The body needs phosphorus to make and maintain strong and healthy bones. Phosphorus also plays a key role in the development of bone cells, which are important for bone growth and repair.
It also helps form the majority of all mineral-based tissues in our bodies. It provides support to prevent fractures as well as osteoporosis – two major concerns with aging. When you don’t consume enough phosphorus through food or supplements such as calcium, absorption rates can be limited, raising the risk for more than individuals might believe.
Inorganic phosphate additives, such as bentonite, can help to reduce phosphorus absorption, resulting in less phosphorus in your diet. This may lead you back to requiring more calcium for bone formation.
Maintaining a balanced intake is important because too much or deficiency will hurt our ability to maintain excellent bone health – but don’t worry; there are plenty of ways that always keep this balance perfect through food selection options such as choosing high-quality protein sources paired up nicely against vegetables which offer significant amounts either way.
Improves health by correcting the body’s pH level and helping digestion
Phosphorus is an essential nutrient that the body needs in order for life processes like metabolism and cell function. The functional roles of phosphorus include balancing pH levels, energizing our cells by buffering excess acids or alkali compounds from changing into poison molecules which can damage them over time if left unchecked. It also helps with digestion through activating digestive catalysts enzymes so food will be broken down quicker when enters the bloodstream.
Phosphorus has been shown to help with digestion by reducing bloating and water retention, as well as providing natural constipation relief. It’s also believed that phosphorus can contribute to acid reflux remedies because it helps maintain the balance of minerals in your stomach lining.
Detoxifies the Body by Urine and Excretion
Phosphorus is a mineral found in the body that helps to detoxify the body by urine and excretion. It works with other minerals, such as magnesium and potassium, to help rid the body of toxins. It also helps to maintain the acid-base balance in the body.
Kidneys regulate important aspects of bodily function by filtering out unwanted molecules from the blood. They also help maintain healthy bones with their role in mineral metabolism and production, as well as maintaining fluid balance within the body’s tissues. However, if you have kidney disease it may be difficult for your kidneys to do their job properly.
The kidneys and other digestive organs rely on electrolytes like phosphorus, potassium, and magnesium to keep levels of uric acid, salt, water, and fat in the body balanced. Phosphates are intimately linked with these additional minerals and are generally found in the body as phosphate ions combined with various electrolytes.
Phosphorus deficiency
Phosphorus is one of the most important minerals in the body. It helps to build strong bones and teeth, and it’s also involved in many other essential bodily functions. So it’s no surprise that a deficiency in phosphorus can cause serious health problems.
One of the main symptoms of phosphorus deficiency is muscle weakness. This can make everyday activities like walking or climbing stairs very difficult. Other symptoms include fatigue, poor appetite, and weight loss.
If you think you may be suffering from a phosphorus deficiency, see your doctor. They can test your blood to see if you’re low in phosphorus, and they can also recommend ways to increase your intake of this important mineral.
What causes phosphorus deficiency?
Calcium is available in many foods, such as dairy products, leafy green vegetables, and fortified f
The most common cause of this deficiency is inadequate intake. If you consume a diet that’s low in these high-phosphorus foods or if you don’t eat enough protein (which contains phosphorus), your body will not be able to get all the phosphorus it needs for good health.
Another possible cause of a deficiency is chronic alcoholism, which can lead to poor absorption of nutrients from food and also an increased excretion rate by the kidneys. There are rare medical conditions that may also lead to a deficiency; some examples include hypophosphatasia and hyperparathyroidism. Finally, people with Crohn’s disease or other intestinal diseases that restrict the absorption of nutrients may also develop a phosphorus deficiency.
What are some of the symptoms of a phosphorus deficit?
It can be hard to diagnose this deficiency without testing your urine or blood levels. Here are some common signs:
- Loss of appetite
- Muscle cramps
- Numbness in hands or feet
- Irritability
- Depression
- Insomnia
- Dizziness when standing up too quickly
If you suspect you might have a phosphorus deficiency, speak with your doctor as soon as possible. Treatment typically involves increasing your phosphorus intake of phosphorus-rich foods or taking a supplement. It is an important mineral for your body to function properly, so it’s important to get enough of it.
Risks from Excessive Phosphorus and Side effects
Dietary phosphorus excess levels (high dietary phosphorus intake) can be harmful and can cause a variety of health problems. Some side effects from excessive phosphorus include:
- nausea
- vomiting
- diarrhea
- confusion
- seizures
Phosphorus and chronic kidney disease
When the kidneys can no longer adequately filter waste from the blood, chronic kidney disease (CKD) occurs. This can lead to a build-up of toxins in the body, including phosphorus. Excess phosphorus can cause serious health problems for people with CKD, including heart disease, bone damage, and even death. Therefore dietary phosphorus restriction is recommended in such cases.
What medications are for phosphorus control?
There are a variety of medications that can help to control phosphorus levels. Some common medications include:
- Phosphate binders such as aluminum hydroxide, calcium carbonate, and sevelamer hydrochloride
- Renal dialysis
- Vitamin D supplements
- Phosphorus restricted diet
Interactions with medicines
Phosphorus also interacts with medications, which is why it is important for people to be aware of how this mineral can affect their treatment.
- Insulin: High doses of insulin can decrease blood levels in people with diabetic ketoacidosis. This serious condition is treated at a hospital and replacement phosphorus may be required under doctor’s direction depending on how severe your symptoms are, but most often it isn’t necessary for treatment.
- Alcohol: It’s also possible that alcohol draws phosphorus from the bones and drains it from the body.
- Corticosteroids: There is a possibility that corticosteroids, such as prednisone or methylprednisolone may increase your phosphorus levels.
- Anticonvulsants: There are some anticonvulsants that lower phosphorus levels and boost alkaline phosphatase, an enzyme that removes phosphate from the body..
- Diuretics: If you are taking a diuretic such as hydrochlorothiazide or furosemide, then there’s an increased risk for phosphorus deficiency because these drugs can cause your body to release more fluids than normal.
- Antacids: Long-term use of antacids that contain magnesium, aluminum, or calcium might bind phosphate in the gut and prevent its absorption, resulting in decreased phosphate levels.
- Bile acid sequestrants: Cholestyramine and colestipol are drugs that lower cholesterol, but they can also decrease the absorption of phosphates from food or supplements by acting upon bile acids.
Taking Phosphorus supplements
Phosphorus is a mineral that is found in many foods. Phosphorus supplements are usually needed when someone does not get enough phosphorus from their diet.
Phosphorus can be found in dietary supplements that contain only phosphorus, those that include phosphorus together with other components, and a few multivitamin/multimineral products. Phosphorus is most often present in supplements as phosphate salts (such as dipotassium phosphate or disodium phosphate) or phospholipids (such as phosphatidylcholine). The absorption rates for these different forms of phosphorus vary, depending on what they are paired up with. Phosphate salts have an average absorption rate around 70%, while other types offer less than 10%.
Phosphorus supplements can be taken by mouth, or they can be given as an injection into the blood. In some cases, phosphorus is given as an enema.
Final Thoughts
Phosphorus is an important mineral that helps the body form bones and teeth. It also plays a role in energy production, nerve function, and cell signaling. Phosphorus deficiencies are rare but can cause problems such as weak bones, muscle weakness, and confusion. Most people get enough phosphorus from their diets, but some groups may need to boost their intake. Good sources of phosphorus include dairy products, meat, fish, legumes, nuts, and whole grains.
FAQs
By NutriWins team
