Phosphorus

The Basics

Phosphorus is a nonmetallic chemical element essential to metabolize protein, calcium, and glucose (sugar). It is needed for bone and tooth formation (85% of phosphorus is found in the skeletal system), cell growth (and production of DNA/RNA), heart muscle contraction, and kidney function (waste filtration). Plus phosphorus helps the body to utilize vitamins, assists other body functions to convert food into energy, and maintains the blood's pH (acidity).

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.

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.

Guidelines and Cautions

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.