Phosphorus:
is needed for many of the chemical reactions in the body. Phosphorus compounds help regulate the release of
energy that fuels our bodies. By combining with calcium, phosphorus also helps form hard, crystal-like
substances that create the latticework for strong bones and teeth. In fact, 85 percent of the body’s
phosphorus is located in bone.
Sources
A healthy diet is full of phosphorus fat foods: milk products, hard cheeses, eggs, nuts, pumpkin seeds, garlic,
red meat, chicken, and canned fish. An adequate amount of phosphorus can be supplied by a healthy,
balanced diet.
Phosphorus is also available in the following forms: dibasic potassium phosphate, dibasic sodium phosphate,
monobasic potassium phosphate, monobasic sodium phosphate, and tribasic sodium phosphate.
Phosphorus is the body’s source for phosphate. Phosphate is busiest while at work in the soft tissues where it
helps create and manage energy; synthesize protein, fat, and carbohydrates; and even helps contract
muscles, including the beating heart. Phosphate is also essential for stimulating hormone production and
creating conditions that allow the body to utilize the B vitamins. Phosphorus even helps to maintain the body’s
pH. Phosphorus is also a constituent of nucleic acids, the holders of genetic information for the body.
Although phosphorus is found abundantly in food sources, deficiencies can occur. Symptoms of phosphorus
deficiency include weight loss, anemia, bone pain, fatigue, irritability, skin sensitivity, irregular breathing, and
abnormal growth. Caffeine, magnesium, iron, and antacids containing aluminum can contribute to a
phosphorus deficiency.
In rare cases, people who use antacids containing aluminum hydroxide for long periods of time might suffer
from weakness, loss of appetite, malaise, and bone loss. This chemical apparently prevents phosphorus from
being absorbed.
The recommended dietary allowance for adults is 800-mg daily (1200-mg if under age 24). Pregnant and
breastfeeding women should take 1200-mg daily.
Excessive amounts of phosphorus can interfere with calcium uptake. When too much phosphorus exists, the
body will pull calcium from bones. This can cause decreased bone mass/density. Balance between
phosphorus, calcium and magnesium is important - excessive/insufficient amounts of any one of these can
adversely affect the body.
Excessive amount of phosphorus (more than 1-g daily) can cause diarrhea and hardening of the organs/soft
tissue.
If taking medication on a regular basis, consult a medical professional prior to taking a phosphorus supplement.
