Phosphorus
Summary
Phosphorus (Fat/WatSol) [DV ~ 1800mg] {Half Life = 19 Days} Needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Found in tandem with calcium within bones to produce structural integrity. Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc. A deficiency can cause anxiety, fatigue, irregular breathing, bone issues, and irritability.
Phosphorus is an essential mineral found in various foods, playing a critical role in numerous bodily functions. It is the second most abundant mineral in the human body, primarily stored in bones and teeth, and is vital for energy production, bone health, and cellular function.
Importance of Phosphorus in the Diet
Bone and Teeth Health: About 85% of the body’s phosphorus is found in bones and teeth, where it helps form and maintain their structure.
Energy Production: Phosphorus is a component of ATP (adenosine triphosphate), the molecule that provides energy for nearly all cellular processes.
Cellular Function: It is a part of DNA and RNA, necessary for cell growth and repair.
pH Balance: Helps maintain the body's acid-base balance.
Protein Synthesis: Phosphorus is involved in the synthesis of proteins, which are essential for growth and repair of tissues.
Dietary Sources of Phosphorus
Phosphorus is widely available in various foods, making it relatively easy to meet daily requirements through a balanced diet.
Animal Sources
Meat and Poultry: Chicken, turkey, pork, and beef are rich sources.
Fish and Seafood: Salmon, tuna, and other fish, as well as shellfish like shrimp and scallops.
Dairy Products: Milk, cheese, yogurt, and other dairy products.
Eggs: A good source of phosphorus.
Plant Sources
Nuts and Seeds: Almonds, sunflower seeds, pumpkin seeds, and cashews.
Legumes: Beans, lentils, chickpeas, and peas.
Whole Grains: Brown rice, oats, quinoa, and whole wheat products.
Vegetables: Potatoes, corn, and green peas have moderate amounts.
Bioavailability of Phosphorus
The absorption of phosphorus from food can vary:
Animal Sources: Phosphorus from animal sources is generally more bioavailable (about 60-70% absorption) compared to plant sources.
Plant Sources: Phosphorus in plant foods is often bound in the form of phytate, which humans absorb less efficiently (about 30-50%). Cooking and fermentation can increase the bioavailability of phosphorus from plant sources.
Recommended Dietary Allowance (RDA)
The RDA for phosphorus varies by age and life stage:
Infants (0-6 months): 100 mg/day
Infants (7-12 months): 275 mg/day
Children (1-3 years): 460 mg/day
Children (4-8 years): 500 mg/day
Adolescents (9-18 years): 1,250 mg/day
Adults (19+ years): 700 mg/day
Pregnant and Lactating Women: 700 mg/day
Potential Health Issues
Deficiency: Phosphorus deficiency is rare but can occur, particularly in cases of malnutrition, alcoholism, or certain medical conditions. Symptoms include weakness, bone pain, and impaired bone development.
Excess: Excessive phosphorus, often from supplements or additives in processed foods, can lead to hyperphosphatemia. This condition can cause kidney damage and interfere with the body’s ability to use other minerals like calcium, leading to potential cardiovascular and skeletal issues.
Phosphorus Additives in Processed Foods
Phosphorus additives are commonly used in processed foods to enhance flavor, preserve freshness, and improve texture. These additives are highly absorbable and can contribute significantly to total phosphorus intake. Common sources include:
Soft Drinks and Colas: Often contain phosphoric acid.
Processed Meats: Such as sausages, hot dogs, and lunch meats.
Convenience Foods: Including instant puddings, baking mixes, and processed cheese.
Managing Phosphorus Intake
Balanced Diet: Eating a varied diet with whole foods helps maintain appropriate phosphorus levels.
Reading Labels: For those needing to limit phosphorus (e.g., people with chronic kidney disease), it’s important to read labels and be aware of phosphorus additives in processed foods.
Medical Guidance: Individuals with specific health conditions should consult healthcare providers to manage their phosphorus intake appropriately.
Phosphorus is vital for health, and most people can meet their needs through a well-rounded diet. Awareness of both natural and additive sources can help manage intake effectively.
High Phosphorus Foods (from highest to lowest, per 100 grams)
Nutritional Yeast [Non-Fortified] (1100mg)
Poppy Seeds (870mg)
Chia Seeds (860mg)
Parmesan Cheese (807mg)
Swiss Cheese (762mg)
Romano Cheese (760mg)
Brazil Nuts (725mg)
Oats (610mg)
Mozzarella (548mg)
Chives (518mg)
Cashews (490mg)
Pistachios (490mg)
Almonds (481mg)
Colby Cheese (457mg)
Parsley (436mg)
Bacon [Nitrate Free] (388mg)
Sun-Dried Tomatoes (365mg)
Lentils (356mg)
Walnuts (346mg)
Venison (260mg)
Pork (240mg)
Chicken (220mg)
Macadamias (188mg)
Garlic (153mg)
Wholegrain Pasta (125mg)
Eggs [Pasture Raised] (111mg)
References
Office of Dietary Supplements - Phosphorus. (n.d.). https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/
Phosphorus. (n.d.). Mount Sinai Health System. https://www.mountsinai.org/health-library/supplement/phosphorus#:~:text=Next%20to%20calcium%2C%20phosphorus%20is,and%20tissues%20throughout%20the%20body.
Phosphorus and your diet. (2024, March 5). National Kidney Foundation. https://www.kidney.org/atoz/content/phosphorus
Phosphorus: foods, functions, how much do you need & more. (n.d.). Eufic. https://www.eufic.org/en/vitamins-and-minerals/article/phosphorus-foods-functions-how-much-do-you-need-more
Phosphorus in diet: MedlinePlus Medical Encyclopedia. (n.d.). https://medlineplus.gov/ency/article/002424.htm