Phosphorus
Dipotassium Phosphate , Disodium Phosphate , Phosphatidylcholine , Phosphatidylserine
.svg)
NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Phosphorus is essential for forming bones and teeth, which are crucial for growth and repair. It also helps produce energy by forming ATP, which is the energy currency of cells, and supports metabolism and cell membrane function.
You can get phosphorus from animal-based foods like meat, poultry, fish, eggs, and dairy. Plant-based sources include nuts, seeds, legumes, and whole grains. Fortified foods like breakfast cereals also provide phosphorus.
Not having enough phosphorus can lead to bone pain, muscle weakness, and fatigue. Severe deficiency may cause rickets, which affects bone development in children, or osteomalacia, which is the softening of bones in adults.
Adults need about 700 mg of phosphorus daily. The upper safe limit is 4,000 mg per day. It's best to meet these needs through diet and consult a healthcare provider before taking supplements.
Taking phosphorus supplements can be safe if done correctly. However, excessive intake may cause hyperphosphatemia, which is high phosphorus levels in the blood, leading to health issues like kidney damage. Always consult a healthcare provider before starting supplements.
Frequently Asked Questions
What does Phosphorus do?
Phosphorus is a mineral essential for the human body. It plays a key role in forming bones and teeth, making it crucial for growth and repair. Phosphorus is also involved in energy production, as it helps form ATP, which is the energy currency of cells. Additionally, it supports metabolism and the function of cell membranes. Maintaining adequate phosphorus levels is vital for overall health, as it contributes to bone strength and energy metabolism.
How can I get Phosphorus from my diet?
Phosphorus is found in various dietary sources. Animal-based sources include meat, poultry, fish, eggs, and dairy products. Plant-based sources include nuts, seeds, legumes, and whole grains. Fortified foods like breakfast cereals also provide phosphorus. Absorption can be affected by factors like high calcium intake, which can reduce phosphorus absorption. Certain medical conditions, such as kidney disease, can also impact phosphorus levels. It's important to consume a balanced diet to ensure adequate phosphorus intake.
How does Phosphorus affect my health?
Phosphorus deficiency can lead to several health issues. It may cause bone pain, muscle weakness, and fatigue. Severe deficiency can result in rickets, which is a condition that affects bone development in children, and osteomalacia, which is the softening of bones in adults. Populations at risk include individuals with malnutrition, alcohol use disorder, or certain medical conditions like diabetes. Pregnant women and the elderly may also be at risk. It's important to maintain adequate phosphorus levels for bone health and energy production.
Who can have low levels of Phosphorus?
Certain groups are at risk for phosphorus deficiency. These include individuals with malnutrition, alcohol use disorder, or diabetes, which can affect phosphorus absorption or utilization. People with kidney disorders may also be at risk due to impaired phosphorus regulation. Pregnant women and the elderly might need more phosphorus for bone health and energy. It's important for these groups to monitor their phosphorus intake to prevent deficiency.
What diseases can Phosphorus treat?
Phosphorus is not typically used as a specific therapy for diseases. However, it plays a crucial role in bone health and energy production. It is essential for forming bones and teeth and is involved in the body's energy production processes. While phosphorus is vital for health, there is limited evidence supporting its use as a treatment for specific diseases. It's important to maintain adequate phosphorus levels through diet rather than relying on supplements for disease treatment.
How do I know if I have low levels of Phosphorus?
Phosphorus deficiency is diagnosed through blood tests measuring serum phosphorus levels. Normal levels range from 2.5 to 4.5 mg/dL. Symptoms of deficiency include bone pain, muscle weakness, and fatigue. In severe cases, it can lead to rickets or osteomalacia. Additional tests may be conducted to identify underlying causes, such as kidney function tests or assessments of vitamin D levels. It's important to consult a healthcare provider for accurate diagnosis and treatment.
How much supplement of Phosphorus should I take?
The usual daily requirement of phosphorus varies by age and life stage. For adults, the recommended daily allowance is 700 mg. Children and adolescents need more, ranging from 460 mg to 1,250 mg, depending on their age. Pregnant and breastfeeding women also require higher amounts, around 700 mg to 1,250 mg. The upper limit for safe intake is 4,000 mg per day for adults. It's important to meet these requirements through a balanced diet to support bone health and energy production.
Will supplements of Phosphorus interfere with my prescription medicines?
Phosphorus supplements can interact with certain prescription medications. These interactions may affect drug absorption or effectiveness. For example, antacids containing aluminum, calcium, or magnesium can bind phosphorus, reducing its absorption. This can impact the effectiveness of phosphorus supplements. Additionally, phosphate binders, which are used to manage high blood phosphorus levels in kidney disease, can interfere with phosphorus absorption. It's important to consult a healthcare provider before taking phosphorus supplements, especially if you are on medications that affect phosphorus levels.
Is taking too much of Phosphorus harmful?
Excessive phosphorus supplementation can be harmful. It may lead to hyperphosphatemia, which is a condition of high phosphorus levels in the blood. This can cause calcium deposits in soft tissues and organs, leading to health issues like kidney damage. The tolerable upper intake level for phosphorus is 4,000 mg per day for adults. It's important to avoid unnecessary supplementation and consult a healthcare provider before taking phosphorus supplements, especially if you have kidney disease or other health conditions.
What is the best supplement for Phosphorus?
Phosphorus is available in various chemical forms, such as phosphate salts like calcium phosphate and sodium phosphate. These forms differ in bioavailability, which is the extent to which the body can absorb and use them. Calcium phosphate is commonly used in supplements for bone health. Sodium phosphate is often used as a laxative. The choice of form depends on the intended use, cost, and ease of absorption. It's important to choose the right form based on your health needs and consult a healthcare provider if necessary.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Yogurt, plain, low fat, 6-ounce container | 245 | 20 |
| Milk, 2% milkfat, 1 cup | 226 | 18 |
| Salmon, Atlantic, farmed, cooked, 3 ounces | 214 | 17 |
| Scallops, breaded and fried, 3 ounces | 201 | 16 |
| Cheese, mozzarella, part skim, 1.5 ounces | 197 | 16 |
| Chicken, breast meat, roasted, 3 ounces | 182 | 15 |
| Lentils, boiled, ½ cup | 178 | 14 |
| Beef patty, ground, 90% lean meat, broiled, 3 ounces | 172 | 14 |
| Cashew nuts, dry roasted, 1 ounce | 139 | 11 |
| Potatoes, russet, flesh and skin, baked, 1 medium | 123 | 10 |
| Kidney beans, canned, ½ cup | 115 | 9 |
| Rice, brown, long grain, cooked, ½ cup | 102 | 8 |
| Peas, green, boiled, ½ cup | 94 | 8 |
| Oatmeal, cooked with water, ½ cup | 90 | 7 |
| Egg, hard boiled, 1 large | 86 | 7 |
| Tortillas, corn, 1 medium | 82 | 7 |
| Bread, whole wheat, 1 slice | 60 | 5 |
| Sesame seeds, 1 tablespoon | 57 | 5 |
| Bread, pita, whole wheat, 4-inch pita | 50 | 4 |
| Asparagus, boiled, ½ cup | 49 | 4 |
| Tomatoes, ripe, chopped, ½ cup | 22 | 2 |
| Apple, 1 medium | 20 | 2 |
| Cauliflower, boiled, 1” pieces, ½ cup | 20 | 2 |
| Beverages, carbonated, cola, 1 cup | 18 | 1 |
| Clementine, 1 medium | 16 | 1 |
| Tea, green, brewed, 1 cup | 0 | 0 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 100 | 100 | - | - |
| 7–12 months | 275 | 275 | - | - |
| 1–3 years | 460 | 460 | - | - |
| 4–8 years | 500 | 500 | - | - |
| 9–13 years | 1250 | 1250 | - | - |
| 14+ years | 1250 | 1250 | 1250 | 1250 |
