Phosphorus
The Major Mineral
Phosphorus is an essential mineral. Phosphorus is a component of bones, teeth, DNA, and RNA. Phosphorus is also a structural component of the cell membrane and ATP; ATP is the body’s essential energy source. In addition, phosphorus plays a critical role in regulating gene transcription, activating enzymes, maintaining normal pH in extracellular fluid, and storing intracellular energy. Phosphorus accounts for about 1 to 1.4% of fat-free mass in humans. Of this amount, 85% is in bones and teeth, and 15% is distributed throughout soft tissues and in the blood.
Phosphorus and calcium are interrelated because hormones, such as vitamin D and parathyroid hormone (PTH), regulate the metabolism of both minerals. In addition, phosphorus and calcium comprise hydroxyapatite, the main structural component in bones and tooth enamel.
Phosphorus-the major mineral needed by the human body.
Phosphorus is a major essential mineral needed by human bodies. Phosphorus has critical structural roles in the body. Phosphorus is a mineral contained in every cell in our body.
Phosphorus is a component of bones and teeth, second only to calcium.
Phosphorus is part of DNA and RNA and plays critical roles in regulating gene transcription, cell growth and repair, activation of enzymes, cell energy storage, and maintenance of normal pH in extracellular fluid.
Phosphorus is a component of the body's key energy source, ATP.
Phosphorus helps generate energy in every cell of the human body. The human body needs phosphorus to make energy and carry out many vital biochemical processes, as phosphorus is a structural component of ATP, the body's key energy source. ATP stands for adenosine triphosphate and it is the energy currency of cells. Phosphorus is also essential in the metabolism of proteins and sugars, as many proteins and sugars in the body are phosphorylated. Phosphorus helps generate energy in every cell of the human body and acts as the primary regulator of energy metabolism in the body's organs.
Phosphorus is a component of the cell membrane.
Phosphorus is a component of the cell membrane, as phosphorus forms the structure of cell membranes in the form of phospholipids. Phosphorus, in the form of phosphate, is an important buffer that helps regulate the level of acidity or pH in the cytoplasm of all cells. This is important because the efficiency of most biological functions in human bodies is best when pH is nearly neutral which means when pH is equal to 7.
How much Phosphorus do you need?
How much phosphorus do you need?
For people 14 to 18 years old, the RDA is 1250 milligrams daily; for people 19 years and older. The RDA of phosphorous is 700 milligrams daily.RDAs for all people of all ages are listed inthe following table.
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UL for Phosphorus:
There are health risks from excessive phosphorus intake.
The following table shows the Tolerable upper intake levels (ULs) for phosphorus. The ULs of phosphorus include intakes from all sources, including foods, beverages, and supplements. Unless your healthcare provider recommends doing this, it would be best not to get more phosphorus than the upper limits from food, beverages, and dietary supplements.
Unless your healthcare provider recommends doing this, it would be best not to get more phosphorus than the upper limits from food, beverages, and dietary supplements. The daily upper limits for phosphorus include intakes from all sources—food, beverages, and supplements—and are listed above in milligrams (mg). The ULs do not apply to individuals receiving supplemental phosphorus under medical supervision.
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Phosphorus and Healthful Diets:
People should get most of their nutrients from food and beverages. Our nutritional needs should be met primarily through foods because foods provide an array of nutrients (vitamins, minerals, dietary fibers) and other components that have benefits for health.
In some cases, fortified foods and dietary supplements are helpful when it is impossible to meet needs for one or more nutrients, for example, during specific life stages such as pregnancy.
A healthy eating pattern described by The Dietary Guidelines for Americans is one that:
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Includes a variety of vegetables, fruits, whole grains, milk and milk products, and oils. Dairy products are usually rich in phosphorus; some vegetables, fruits, and grains contain phosphorus.
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Includes a variety of protein foods, including meats and poultry, eggs, seafood, legumes (beans and peas), nuts and seeds, and soy products. Some meats, fish, seafood, nuts, and seeds are rich in phosphorus or are good sources of phosphorus, and other types of meats, fish, and beans contain phosphorus.
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Limits foods and beverages higher in added sugars, saturated fat, and sodium.
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Limits alcoholic beverages.
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Stays within your daily calorie needs.
Phosphorus is naturally present in various foods.
You can get the recommended amount of phosphorus by eating a variety of foods, including the following:
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Dairy products, such as milk, yogurt, and cheese;
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meat, poultry, eggs, and fish;
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vegetables;
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nuts and seeds;
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legumes, such as beans, peas, and lentils;
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grain products, such as bread, brown rice, and oatmeal.
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The top food sources of phosphorus:
1. Yogurt
2. Milk
3. Salmon
4. Scallops
5. Cheese, mozzarella
6. Chicken
7. Lentils
8. Beef
9. Cashew nuts
10. Potatoes
11. Kidney beans
12. Brown rice
13. Green peas
14. Oatmeal
15. Eggs
16. Whole wheat baked goods
17. Sesame seeds
18. Asparagus
19. Tomatoes
20. Apple
21. Cauliflower
22. Clementine
23. Green tea
Reference:
https://www.dietaryguidelines.gov
Heaney RP. Phosphorus. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, DC: Wiley-Blackwell; 2012:447-58.
Trautvetter U, Ditscheid B, Jahreis G, Glei M. Habitual intakes, food sources and excretions of phosphorus and calcium in three German study collectives. Nutrients 2018;10.
https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/, Updated: May 4, 2023
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academies Press; 1997.
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