Overview
Next to calcium, phosphorus is the most abundant mineral in the body. These two important nutrients work closely together to build strong bones and teeth. About 85% of phosphorus in the body can be found in bones and teeth, but it is also present in cells and tissues throughout the body. Phosphorus helps filter out waste in the kidneys and plays an essential role in how the body stores and uses energy. It also helps reduce muscle pain after a hard workout. Phosphorus is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.
Most people get plenty of phosphorus in their diets. The mineral is found in milk, grains, and protein rich foods. Some serious health conditions such as diabetes, starvation, and alcoholism can cause levels of phosphorus in the body to fall. The same is true of conditions that make it hard for people to absorb nutrients, such as Crohn’s disease and celiac disease. Some medications can cause phosphorus levels to drop, including some antacids and diuretics (water pills). Symptoms of phosphorus deficiency include loss of appetite, anxiety, bone pain, fragile bones, stiff joints, fatigue, irregular breathing, irritability, numbness, weakness, and weight change. In children, decreased growth and poor bone and tooth development may occur.
Having too much phosphorus in the body is actually more common and more worrisome than having too little. Too much phosphorus is generally caused by kidney disease or by consuming too much dietary phosphorus and not enough dietary calcium. Several studies suggest that higher intakes of phosphorus are associated with an increased risk of cardiovascular disease. As the amount of phosphorus you eat rises, so does the need for calcium. The delicate balance between calcium and phosphorus is necessary for proper bone density and prevention of osteoporosis. Many soft drinks contain phosphoric acid, which increases the requirement for calcium. If the increase calcium requirements are not satisfied, such drinks can lead to calcium-deficiency issues.
Uses
Phosphates (phosphorus) are used clinically to treat the following:
- Hypophosphatemia, low levels of phosphorus in the body
- Hypercalcemia, high blood calcium levels
- Calcium based kidney stones
Phosphates are also used in enemas as laxatives. Most people get plenty of phosphorus in their diets. Sometimes athletes use phosphate supplements before competitions or heavy workouts to help reduce muscle pain and fatigue, although it’s not clear how much it helps or if it improves performance.
Dietary Sources
Protein rich foods, such as meat, poultry, fish, eggs, dairy products, nuts, and legumes, are good sources of phosphorus. Other sources include whole grains, hard potatoes, dried fruit, garlic cloves, and carbonated beverages.
Upper Limits
As most people get plenty of phosphorous from their diets, supplementation is not recommended. The Council for Responsible Nutrition puts the upper limit for supplemental phosphorous at 1,500 mg / day, to maintain its optimal 1:1 ratio with calcium.
Source
University of Maryland Medical Center