Phosphorus
What is phosphorus? It is a macro-mineral essential for bone health, energy metabolism and cellular function.
Some of the functions of phosphorus in the body include:
- Builds and maintains bone and teeth health, with 85% stored in bone
- Supports cell membrane structure and aids in growth and repair of tissues
- Involved in energy production, nerve signaling and metabolism
Symptoms of Too Little Phosphorus (rare):
- Bone pain
- Fatigue
- Muscle weakness
- Irregular breathing
- Numbness in extremities
Groups at Risk of Deficiency:
- Alcoholism
- Diabetes
- Starvation
- Certain medications (some antacids, diuretics, anticancer drugs, and antiviral drugs)
Symptoms of Too Much Phosphorus (usually from supplements):
- Increased fracture risk
- Increased risk of heart disease and calcification of arteries
- Especially risky for those with chronic kidney disease
Just Right (adults):
Recommended 700 milligrams/day
Medication Interactions
(consult your doctor)
- Antacids
- Laxatives
Food Sources:
Animal
- Meat and Poultry
- Fish and Seafood
- Eggs
- Dairy Products – need to take care in kidney disease
Plants
- Legumes
- Nuts and Seeds
- Whole Grains
Processed Foods – High Levels of Additives
- Meats – restrict in kidney disease
- Cola and Soft Drinks – contains phosphoric acid
- Fast Food
- Packaged Baked Goods
- Cheese Spreads
- Powered Drinks
Cooking tip:
Prioritize whole, minimally processed foods and cook with whole grains, fresh proteins and legumes instead of relying on processed or packaged foods with phosphate additives.
Reference: Phosphorus – Health Professional Fact Sheet