Phosphorus dietary mineral

Phosphorus is present in the body and can be found mainly in the bones and muscles - at a total body content of around 400 - 500 grams.

Phosphorus is required for

It is very involved with bone and teeth formation as well as most metabolic actions in the body, including kidney functioning, cell growth and the contraction of the heart muscle. 

The main inorganic component of bone is calcium phosphate salts while cell membranes are composed largely of phospholipids. While it assists the body in vitamin use (especially some B group vitamins), it also is involved in converting food to energy.

Deficiency of phosphorus

Deficiency of this element is unusual but may have symptoms varying from painful bones, irregular breathing, fatigue, anxiety, numbness, skin sensitivity and changes in body weight. A ratio of 2:1 in the diet between phosphorus and calcium can cause low blood calcium levels. 

If calcium is in short supply relative to phosphorus there may be increased risks of high blood pressure and bowel cancer.

Dosage

The dosage underneath is the (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Males 800 mg per day and females 800 mg per day

Toxicity and symptoms of high intake

Ingesting dosages of phosphorus exceeding 3 to 4 grams may be harmful as it can interfere with calcium absorption, such as the high level in fizzy soda drinks.

Best used with

Calcium and phosphorus must be taken in balance or a deficiency might be formed. Vitamins D and A as well as iron, manganese together with protein and unsaturated fatty acids increase the effectiveness of phosphorus.

When more may be required

Aluminum hydroxide used in antacids may interfere with the absorption of phosphorus but a deficiency is most unlikely, as phosphorus is so abundant in our everyday diet. 

Other interesting points

Keep in mind that calcium and phosphorus must be balanced in the diet.

Food sources of phosphorus

Meat, poultry and fish, as well as eggs, seeds, milk, carbonated soft drinks, broccoli, apples, carrots, asparagus, bran, brewer's yeast and corn contain a good source of phosphorus.