Phosphorus is a mineral that makes up 1% of a person's total body weight. It is the second most abundant mineral in the body. It is present in every cell of the body. Most of the phosphorus in the body is found in the bones and teeth. Show
The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Phosphorus also helps the body make ATP, a molecule the body uses to store energy. Phosphorus works with the B vitamins. It also helps with the following:
The main food sources are the protein food groups of meat and milk, as well as processed foods that contain sodium phosphate. A diet that includes the right amounts of calcium and protein will also provide enough phosphorus. Whole-grain breads and cereals contain more phosphorus than cereals and breads made from refined flour. However, the phosphorus is stored in a form that is not absorbed by humans. Fruits and vegetables contain only small amounts of phosphorus. Phosphorus is so readily available in the food supply, so deficiency is rare. Excessively high levels of phosphorus in the blood, although rare, can combine with calcium to form deposits in soft tissues, such as muscle. High levels of phosphorus in blood only occur in people with severe kidney disease or severe dysfunction of their calcium regulation. Dosages for phosphorus, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. DRI is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include:
Dietary Reference Intakes of phosphorus:
Pregnant or lactating women:
*AI or Adequate Intake Mason JB, Booth SL. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 205. Yu ASL. Disorders of magnesium and phosphorus. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 111. Updated by: Meagan Bridges, RD, University of Virginia Health System, Charlottesville, VA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team. Editorial update 09/29/2021. Last Updated : 11 January 2021 Phosphorous is well-known for its importance in healthy and fertile soil, but just like plants, our bodies also need this mineral to thrive! Phosphorus is one of the major minerals, which our bodies need in relatively larger amounts to keep healthy. We can find phosphorus in a variety of foods, particularly those rich in protein. Phosphorus is one of the most abundant minerals in our bodies and we can find 85% of it in our bones and teeth. In fact, one of the key functions of phosphorus, together with calcium, is to form and keep our bones and teeth healthy. The remaining 15% is used in many other important functions, such as to help our bodies produce energy, keep a balanced pH, form our genetic material (DNA and RNA) and to help deliver oxygen from the red blood cells to the body. Phosphorus is also
needed for the production of phospholipids, an important type of fats that make up the structure of our cells’ membranes and play a key role in the good functioning of our nerve cells and brain.  How much phosphorus do I need per day?How much phosphorus you need per day changes according to your age, sex and life-stage. The dietary reference value (DRV)* for healthy adults (over the age of 18), including during pregnancy and lactation, is 550 mg of phosphorus per day. We can get enough phosphorus from our diets by eating a variety of foods. Following your country's dietary guidelines on a healthy and balanced diet will help you meet your needs for phosphorus. * These values are based on the adequate intake (AI) estimates from the European Food Safety Authority (EFSA). They should not be interpreted as nutrient goals. To know more about DRVs in Europe click here. What foods contain phosphorus?Phosphorus is found in many foods, particularly those rich in protein, such as:
Phosphorus is also added to foods through food additives, usually in the form of phosphate or phosphoric acid. These can be found in a variety of processed foods from baked goods to processed meat and soft drinks. Does phosphorus interact with other nutrients?Phosphorus works together with vitamin D and calcium to grow and keep healthy bones and teeth. Calcium and phosphorus can influence each other’s balance in our bodies. For example, a diet high in calcium and low in phosphorus can reduce the absorption of phosphorus and potentially reduce the levels of the latter in the body. The contrary is also true: a diet high in phosphorus and low in calcium can reduce the absorption of calcium. Any of these two scenarios can have negative consequences on the health of our bones, making it important to have a good balance of both minerals in our diets. In turn, vitamin D is particularly important to help our bodies absorb phosphorus from foods, as well as to help it (together with calcium) build and keep strong bones and teeth. This process also uses vitamin K, which is why we need a good balance of all these micronutrients to keep optimal bone growth and health. What happens if I have too little phosphorus?It’s not common to have too little phosphorus in our diets since this mineral is widespread in foods. Phosphorus deficiency is usually related to specific health conditions or metabolic disorders that lower the levels of phosphorus in the body. In severe cases, phosphorus deficiency can cause our bones to become weak and brittle, leading to rickets in adults and osteomalacia in children. What happens if I have too much phosphorus?Phosphorus from foods is not considered harmful since it’s very unlikely that we get too much of it through our diets alone. High intakes of phosphorus are mainly dangerous for people who have kidney disease, as it causes the accumulation of phosphorus in the blood. Over time, this can lead to serious health consequences such as secondary hyperparathyroidism, bone loss and the accumulation of calcium in our soft tissues (such as organs, muscles and blood vessels) and consequent damage. When should I pay extra attention to my phosphorus intake?Phosphorus deficiency is not a risk for the general population, since most people can get the recommended amounts of phosphorus from a varied and balanced diet. References
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What is the function of phosphorus in your body?
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