What to know about Phosphorus

Phosphorus (P)

Next to calcium, phosphorus is the second most abundant macro-mineral nutrient in the body. It is present in every cell for normal function. Phosphorus plays an important role in metabolization of carbohydrates and fats, synthesis of protein, and delivery of fat and fatty acid among tissues and organs for the growth, maintenance, and repair in the human body. About 85% of phosphorus in the body is found in the bones and teeth. Phosphorus makes up 1% of the human body weight.

Daily Requirement of Phosphorus

Institute of Medicine recommendations:

· 0 to 6 months: 100 mg/day

· 7 to 12 months: 275 mg/day

· 1 to 3 years: 460 mg/day

· 4 to 8 years: 500 mg/day

· 9 to 18 years: 1,250 mg

· Adults: 700 mg/day

Food Sources

The main food sources are the protein food groups of meat, fish, egg, and milk. Chocolate, cocoa, and ovaltine drinks are also phosphorus rich. Fruits and vegetables contain only small amounts of phosphorus.

Although whole-grain breads and cereals are known to contain more phosphorus than cereals and breads made from refined flour, this is a storage form of phosphorus called phytin, which is not absorbed by humans.

Excess and Deficiency

In general, there is very low possibility of phosphorus deficiency because it is available in most of the food sources. However, deficiency of phosphorus can lead to conditions like bone problems, skin sensitivity, irregular breathing, numbness, tremors, restricted growth, tooth decay, rickets, fatigue, anxiety and stress.

Never take phosphorus in high doses because it can turn toxic. It can cause damage to the kidney.

A human body needs both calcium and phosphorus to maximize its bone and teeth strengthening benefits.

Taking a lot of calcium from supplements can interfere with phosphorus absorption. That's because the calcium carbonate in calcium supplements might block the absorption of phosphorus. Thus, a calcium supplement that contains phosphorus is more preferable.