Phosphorus is an essential mineral for the human body, playing a crucial role in bone and dental health. It is a key component of phospholipids, which make up cell membranes, and is vital for energy production in the form of ATP (adenosine triphosphate).
Phosphorus supports normal muscle and nerve function, contributes to metabolism, and promotes healthy growth. It is abundantly found in dairy products, meat, fish, eggs, nuts, and legumes.
A deficiency in phosphorus can lead to fatigue, muscle weakness, bone demineralization, and irritability. However, excessive intake may burden the kidneys and disrupt calcium balance in the body
What Does Phosphorus Do in the Body?
Phosphorus plays a key role in cell membrane structure and in transferring energy through metabolism. It is also a component of nucleic acids, including DNA. Found in all living cells, phosphorus is essential for bones, teeth, and cell function. It participates in energy storage and production (ATP) and helps regulate the body's acid-base (pH) balance.
Phosphorus-Rich Foods:
Phosphorus deficiency is rare with a normal diet, as phosphates are present in almost all foods. Protein-rich foods tend to be high in phosphorus, including:
Liver
Meat
Sausages
Dairy products
Cheese
Bread
Eggs
Additionally, phosphates are added to foods as stabilizers and thickeners. In regulated amounts, these additives are considered safe for humans.
How Much Phosphorus Do We Need?
Adults (25–51 years): 700 mg per day
Teenagers (10–19 years): 1,250 mg per day (due to bone growth)
Pregnant women: 800 mg per day
Breastfeeding women: 900 mg per day
Phosphorus Excess and Deficiency in the Body
High phosphate levels in the blood can result from several causes, including kidney dysfunction, which impairs phosphate elimination. Certain phosphate-containing medications (e.g., bisphosphonates) can also elevate phosphate levels.
A balanced diet can easily prevent phosphorus deficiency. However, certain conditions may contribute to deficiency, such as alcoholism, severe kidney failure, anorexia, chronic diarrhea or vomiting, inflammatory bowel diseases, and hormonal disorders. Vitamin D deficiency can also reduce phosphorus absorption or availability.
6 Symptoms of Phosphorus Deficiency:
Fatigue
Loss of appetite
Muscle pain
Weakened immune system
Numbness in arms and legs
Anemia