Phosphorusis an essential mineral that is found in many foods and dietary supplements.
It is the second most abundant mineral in the human body and is found in every cell.
Phosphorus has many important roles in the body, especially in the bones and teeth.
Daniel de la Hoz / Getty Images
Phosphorylation is a vital part of many cellular reactions in the body.
This article covers phosphorus and includes recommended intake, food sources, health benefits, deficiency, and safety.
Daniel de la Hoz / Getty Images
What Is Phosphorus?
Phosphorus is one of the most abundant minerals in your body.
It is mostly found in your bones and teeth but is also present in every cell in your body.
Aside from bone and tooth formation and health, phosphorus is necessary for several other important functions.
Phosphorus helps your body use carbohydrates and fat for fuel.
ATP, a key energy source, requires phosphorus as well.
All living organisms need ATP for normal metabolism.
Phosphorus is also an electrolyte that helps your body maintainpH balance.
Along with otherelectrolytes, phosphorus controls fluid and electrolyte losses in your body.
How Much Phosphorus Do You Need per Day?
Because phosphorus is an essential mineral, you must consume it regularly via certain foods or dietary supplements.
You need phosphorus in varying amounts throughout your life.
Typically, children and teenagers need the most phosphorus per day.
The recommended daily intakes for phosphorus are as follows:
What Foods Are High in Phosphorus?
Both plant-based and animal-based foods contain phosphorus.
It may be in various forms, such asdicalciumphosphate,phosphoricacid,disodiumphosphate, or sodiumtripolyphosphate.
No supplement is intended to treat, cure, or prevent disease.
Phosphorus has numerous roles in the body, all of which are vital to your health.
Some of these roles include:
Other important functions of phosphorus are discussed below.
Osteoporosis Prevention
Phosphorus and calcium are the two most important minerals to bone health.
Together, they aid in bone development and mineralization and also increase bone density and strength.
Phosphorus remains vital to your bones throughout your life.
Energy Production
Phosphorus is a key component andATPand, thus, energy production.
ATP contains three phosphate molecules.
The three phosphates are attached to ATP by strong chemical bonds.
When broken, these bonds provide energy.
Cells in your body need energy to perform their jobs.
ATP is formed when cells need energy.
When this happens, ATP releases phosphates to the cells, providing instant energy.
Cells use ATP for metabolism, transportation, and mechanical functions, like moving muscles.
All cells require ATP.
Phosphorus is important for both skeletal and cardiac (heart) muscle function.
A lack of phosphorus (hypophosphatemia) has been found to lead to both skeletal and cardiac muscle disorders.
This is thought to be due to a lack of ATP.
Research and understanding of the role of phosphorus in the nervous system is limited.
However, research suggests that either too much or too little phosphorus may cause certain nervous system disorders.
A phosphorus deficiency isn’t usually the result of a diet low in phosphorus-rich foods.
You should avoid phosphorus supplements if you are allergic to any of their ingredients.
This means some supplement products may not contain what the label says.
Precautions
Additional precautions should be taken when using phosphorus.
It’s possible to consume too much phosphorus.
Excessive phosphorus intake may lead to side effects and other issues in some cases.
However, this side effect is mostly seen in people withchronic kidney disease (CKD).
People with certain health conditions may need to monitor their phosphorus intake.
A healthcare provider or registered dietitian nutritionist can help you do this.
Always talk with a healthcare provider before taking phosphorus or other supplements.
Interactions
Phosphorus may negatively interact with certain medications or other supplements.
These interactions may cause medications or supplements not to work properly.
Summary
Phosphorus is an essential mineral that you should probably get from your diet.
Phosphorus is found in many foods, making deficiency a rare occurrence, especially in the U.S. Talk with a healthcare provider to learn more about phosphorus.
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