Phosphorus is the second most abundant mineral in the body and 85% of it is found in the bones. The rest of the body's phosphorus is found in the blood, the fluid around and in cells, and in various organs like the heart, kidneys, brain, and muscles, where it is involved in many critical functions. Its main purpose is for building strong bones and teeth, but practically every cell in the body uses this mineral.

Next to calcium, phosphorus is the body's 2nd most abundant mineral, but it should be consumed in greater quantity. It functions mostly with calcium, which it needs for proper utilization; a healthy balance of calcium-phosphorus is 2:1. Phosphorus is found in every cell of the body, but 80% of it is present in the bones and teeth. It may be beneficial in the treatment of fractures, brittle bones, rickets, and teeth and gum disorders. Older people need more phosphorus because their systems generally do not absorb it too well.

Phosphorus is involved in virtually all-physiological chemical reactions in the body, and calcium and Vitamin D are essential to proper functioning of the phosphorus. This mineral protects and strengthens cell membranes, assists other nutrients, hormones, and chemicals in their bodily processes, and is necessary for normal bone and tooth structure.

Phosphorus is needed for healthy nerve impulses, normal kidney functioning, and the utilization of carbohydrates, fats, and proteins for growth, maintenance, and repair of cells and for energy production. Phosphorus is a component of DNA and RNA and serves in the preparation of glucose for energy formation.

Phosphorus plays a large part in many important chemical reactions. It is associated with other important substances, such as enzymes, proteins, and carbohydrates. Phosphorus is necessary for all the muscles. Without phosphorus in our body we couldn’t even lift an eyebrow or move a finger.

Sources of phosphorus

Some of the important sources of phosphorus include Milk, yogurt, cottage cheese, American cheese, pork, hamburger, tuna, lobster, chicken, sunflower seeds, peanuts, pine nuts, peanut butter, bran flakes, shredded wheat, whole wheat bread, noodles, rice, white bread, potatoes, corn, peas, French fries, broccoli, milk chocolate and soda beverages (due to the phosphoric acid added as a preservative).

Benefits of phosphorus

Plays a part in nearly every chemical reaction in the body and performs more functions than any other mineral.

Phosphorus is important for the growth, maintenance, and repair of cells, and the production of energy.

It provides energy for muscle contractions and nerve impulses. It is involved in the genetic transfer of hereditary traits.

Phosphorus is also an important component of phospholipids, which utilize fats and fatty acids, maintain the pH level (acidity-alkalinity) of the blood, and assist in the secretion of hormones. Some of the important functions of phosphorus are:

Builds strong bones and skeletal structure.

Helps with strong teeth, formation of tooth enamel, and healthy gums.

Helps maintain heart regularity.

Provides energy and aids in metabolization of fats and starches.

Aids in growth and body repair.

Reduces pain of arthritis.

May help speed recovery of burn victims.

May help in cancer prevention.

Contributes towards good cell health.

Deficiency symptoms of phosphorus

A deficiency in phosphorus is rare but can result in weak or fragile bones, teeth, fatigue, weakness, loss of appetite, joint pain and stiffness, confusion, less energy, and a susceptibility to infections.

A deficiency in the calcium-phosphorus balance can lead to diseases like rickets, arthritis, pyorrhea, and tooth decay. Antacids, too much iron or magnesium depletes phosphorus levels.

Symptoms of high intake

Since the body efficiently stores phosphorus, there is no known toxicity, but long-term excessive use may result in the inhibiting of calcium absorption.

Daily requirement

The RDA for phosphorus is 1000 mg.

Phosphorus is best taken as part of a multivitamin and mineral supplement.

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