Minerals
Phosphorus
An essential mineral crucial for bone health, energy metabolism, cell membrane structure, and acid-base balance
Quick Facts
Daily Needs
700 mg for adults, with variations based on age, sex, and life stage
Importance
Phosphorus is essential for bone and teeth formation, energy metabolism, cell membrane structure, DNA/RNA synthesis, and acid-base balance.
Key Functions
- •Bone and teeth structure and strength
- •Energy production and storage (ATP)
- •Cell membrane structure (phospholipids)
- •DNA and RNA formation
- •Acid-base balance in the body
- •Enzyme activation
- •Nutrient metabolism
- •Kidney function
- •Nerve signal transmission
- •Muscle contraction
Deficiency Signs
- •Weakness and fatigue
- •Bone pain and fragility
- •Joint stiffness
- •Poor appetite
- •Anxiety and irritability
- •Irregular breathing
- •Numbness and tingling in extremities
- •Weight loss
- •Growth problems in children
- •Increased susceptibility to infections
- •Anemia
Excess Signs
- •Calcification of soft tissues
- •Kidney damage
- •Reduced calcium levels
- •Bone loss
- •Muscle cramps
- •Irregular heartbeat
- •Itchy skin and rash
- •Joint pain
- •Digestive disturbances
- •Heart disease (increased risk in those with kidney disease)
Best Food Sources
- •Dairy products (milk, yogurt, cheese)
- •Fish (salmon, halibut, tuna)
- •Meat and poultry
- •Eggs
- •Nuts and seeds
- •Whole grains
- •Legumes (beans, lentils)
- •Processed foods with phosphate additives
- •Chocolate and cocoa
- •Carbonated beverages (containing phosphoric acid)
Absorption Facts
- •Absorbed primarily in the small intestine
- •Absorption efficiency typically ranges from 50-70%
- •Vitamin D enhances phosphorus absorption
- •High calcium intake may decrease phosphorus absorption
- •Excess magnesium can reduce absorption
- •Phosphorus in animal foods has higher bioavailability than in plant foods
- •Phytates in plant foods can bind phosphorus and reduce availability
- •Absorption increases during periods of growth
- •Absorption decreases with age
- •Kidney function significantly impacts phosphorus balance
Special Considerations
- •Those with kidney disease often need to limit phosphorus intake
- •Calcium and phosphorus balance is important for optimal bone health
- •Highly processed foods often contain phosphate additives that are almost completely absorbed
- •Food labels may not list phosphorus content or phosphate additives
- •Athletes may have increased phosphorus needs
- •Some medications can affect phosphorus levels (antacids, some diuretics)
- •Balance with other minerals (calcium, magnesium) is important
- •Natural food sources are generally preferred over those with phosphate additives
- •Vegetarians may need to be mindful of phytate content in foods
About Phosphorus
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