Phosphorus is the second most abundant mineral in the body, after calcium. These two vital nutrients work in tandem to help build strong bones and teeth. Bones and teeth contain approximately 85 % of the total of the body’s phosphorus, and the other 15% is found in trace amounts in cells and other tissues for growth and repair. Besides, phosphorus facilitates the removal of waste from the kidneys and is involved in the regulation of gene transcription, enzyme activation, the maintenance of normal pH in extracellular fluid, and intracellular energy storage.
This essential mineral is needed for the growth, maintenance, and repair of all tissues and cells, and the production of DNA and RNA, the genetic building blocks. Phosphorus is a vital component of DNA, the genetic memory unit of all living things, and RNA, the molecule that reads the DNA to build proteins and other compounds. The structures of both DNA and RNA are linked together by phosphorus bonds. It is also required for the proper balance and utilization of other vitamins and minerals such as vitamin D, iodine, magnesium, and zinc. A phosphorus deficiency may be exacerbated by poor diet or eating disorders. Diabetes inherited disorders, and alcoholism are some of the other medical conditions that cause levels to fall.
Phosphorus homeostasis is dependent on a complex, tightly regulated system that involves numerous ions and hormones. The actions of these ions and hormones on the intestine, kidneys, and bone are crucial for phosphorus regulation. When kidney function deteriorates, as it does in chronic kidney failure, the body is unable to excrete phosphate efficiently, causing serum levels to rise. Phosphorus imbalances in the serum can cause chronic pathologies, such as kidney stones and bone disease.
Phosphorus has numerous health benefits because it affects so many different systems in the body. Chronic kidney disease can lead to cardiovascular disease and premature death. As kidney function declines with age, phosphate excretion becomes less efficient, and serum phosphate concentration rises. Several studies have found an increased risk of mortality or disease progression in patients with chronic kidney disease and high phosphate levels. Other epidemiologic studies have found connections between higher serum phosphate concentrations and an increased risk of cardiovascular mortality in healthy adults.
Phosphorus Sources
If you want to increase your levels without taking supplements, focus on phosphorus-rich foods. Protein-rich foods, such as organ meats, meat, poultry, fish, eggs, dairy products, are high in phosphorus. Other good sources include cocoa powder, whole grains, seeds, nuts, dried fruits, and legumes.
Foods High In Phosphorus
| Food | Milligram (mg) per 100 grams | Percent DV |
| Cocoa Powder, unsweetened | 734 mg | 104.8 % |
| Brazil Nuts | 725 mg | 103% |
| Cashews, raw | 593 mg | 84.7% |
| Gouda | 546 mg | 78% |
| Pecorino Romano | 536 mg | 76.5% |
| Carp, cooked | 531 mg | 75.8% |
| Pistachio, raw | 490 mg | 70% |
| Sardines, canned in oil | 490 mg | 70% |
| Beef Liver, raw | 387 mg | 55.2% |
| Whole-wheat Flour | 357 mg | 51% |
| Feta | 337 mg | 48.1% |
| Pollock, cooked, | 267 mg | 38.1% |
| Turkey Breast | 236 mg | 33.7% |
| Shrimp, steamed or boiled | 218 mg | 31.1% |
| Skinless and Boneless Chicken Breasts | 213 mg | 30.4% |
| Beef, Ground, 85% Lean Meat / 15% Fat, raw | 171 mg | 24.4% |
| Quinoa | 152 mg | 21.7% |
| Greek Yogurt | 137 mg | 19.5% |
| Milk, nonfat | 101 mg | 14.4% |
| Oysters, raw | 97 mg | 13.8% |
| Pumpkin Seeds, roasted without salt | 92 mg | 13.1% |
Phosphorus Recommended Intakes
The recommended daily intake for adults is 700 mg, but growing teens and pregnant women need more.
Recommended Dietary Allowances (RDAs) For Phosphorus
| Age | Male | Female |
| Birth to 6 months | 100 mg | 100 mg |
| 7–12 months | 275 mg | 275 mg |
| 1–3 years | 460 mg | 460 mg |
| 4–8 years | 500 mg | 500 mg |
| 9–13 years | 1,250 mg | 1,250 mg |
| 14–18 years | 1,250 mg | 1,250 mg |
| 19+ years | 700 mg | 700 mg |
Phosphorus Deficiency
A phosphorus deficiency is uncommon, and it occurs when the body’s levels of this essential mineral are low. A deficiency can be caused by poor diet or some health conditions, such as diabetes, inherited disorders, and alcoholism. If you are deficient in phosphorus, you may experience a variety of bone-related symptoms such as bone pain and fragile bones. Another symptom that may make it difficult to increase your phosphorus levels through a healthy diet is loss of appetite. Other symptoms include anxiety, fatigue, joint stiffness, irregular breathing, irritability, numbness, weakness, and weight change. In children, this can lead to decreased growth as well as poor bone and tooth development.
Phosphorus Toxicity
Taking high doses of phosphorus supplements can cause diarrhea, stomach pain, and calcification of organs and soft tissue. Taking high doses for a long period can interfere with the body’s ability to use iron, magnesium, zinc, and calcium, making bones more prone to fracture. Dietary supplements should only be taken under the guidance of a qualified health care professional due to the risk of side effects and interactions with prescription and non-prescription drugs. Several studies suggest that higher phosphorus intakes are linked to an increased risk of chronic bone infection, kidney, and cardiovascular disease.