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Think of phosphorus as your body's Erector Set
You need phosphorus to build and maintain the structure of your bones and teeth. It also plays a key role in your body's most vital biologic processes, including energy production, processing of biologic information, and cellular communication (no phone is necessary).
Luckily, it's easy to get enough phosphorus in your diet. It's present in all the basic food groups, animal proteins, and milk products.
Quick Facts About Phosphorus
- Most diets more than meet needs for phosphorus.
- Recommended daily intake for healthy adults is 800 to 1200 mg per day.
- Signs of phosphorus deficiency include bone loss, anorexia, fatigue, pain, and weakness
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You May Need More Phosphorus if You Have (or Have Had)
Chronic malnutrition
What Works Best -- and Worst -- with Phosphorus
- Calcium intake should be on a one-to-one ratio with phosphorus.
- Long-term use of aluminum-containing antacids may deplete phosphorus.
- Diets with high consumption of carbonated soft drinks may affect absorption of calcium and lead to brittle bones.
Forms Available
By itself as a supplement
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Chemical Forms
- Potassium phosphate
- Calcium phosphate
- Phytic acid (myoinositol hexaphosphate)
Comments on Phosphorus
- Phosphates are readily available through the foods you eat, so phosphate deficiency is rare.
- Potassium deficiency and phosphorus deficiency often occur together. Thus potassium phosphate is a good choice for a phosphorus supplement.
- Calcium phosphate is not recommended because it can inhibit the absorption of other substances, such as iron.
- The recommended intake ratio of calcium to phosphorus is 1-to-1.
- Animal sources are rich in organic phosphorus.
- Most of the phosphorus in plants is in the form of phytic acid. It is poorly absorbed because humans lack the enzyme phytase.
- Organic phosphorus is converted into inorganic phosphorus in the intestines before absorption.
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Known Benefits of Phosphorus
- Helps maintain bones and teeth
- Aids in energy generation
- Supports tissue functions
- Maintains acid-base balance in the body
Phosphorus May Prevent These Signs of Deficiency
- Bone demineralization
- Bone pain
- Breathing irregularities
- Decreased stomach tone
- Difficulty swallowing
- Fatigue
- Heart disorders
- Impaired oxygen transport (requires phosphorus for regulation)
- Kidney tube acidosis
- Loss of appetite
- Muscle disorders
- Neurologic disturbances
- Numbness or tingling sensations, especially in the arms and legs
- Rickets due to low phosphorus levels
- Tremors
Recommended Dosage Range for Phosphorus
- Our pharmacists suggest that healthy adults may take 1,200 mg daily to supplement a well-balanced diet.
- RDA values were set as the minimum needed to offset deficiency or disease, not as an actual value needed for optimum health.
- In the United States, the average daily consumption of phosphorus is 1,500 mg for men, 1,000 mg for women.
- Consult your physician before starting any high-dose supplement regimen.
Dietary Sources
Food Tips
- Many foods contain phosphorus.
- The processing of foods also incorporates phosphorus.
| Foods High in Phosphorus |
|---|
Eggs
Nuts
Fish
Milk, low-fat
Beans
Whole grain
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When and How to Take Phosphorus
- You can usually get enough phosphorus from a well-balanced, healthy diet.
- Swallow tablets whole with a glass of water.
- Take with food or immediately after meals to enhance absorption.
- Divide large daily doses into three or four smaller doses throughout the day for better absorption.
What to Take with Phosphorus
- Vitamin D can increase absorption of phosphate.
- Take calcium to help minimize the potential for bone demineralization.
What Not to Take with Phosphorus
Caffeine may increase urinary excretion of phosphorus.
Storage
- Keep phosphorus in a cool, dry place away from direct sunlight and air.
- Don't store phosphorus in your bathroom medicine cabinet. Heat and moisture may make it less effective.
- Store safely out of children's reach.
Recommended Daily Allowance
| AGE/GROUP | RDA |
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Infants
0 to 6 months
6 to 12 months
1 to 3 years
4 to 6 years
7 to 10 years
Males
11 to 14 years
15 to 18 years
19 to 24 years
25 to 50 years
51+ years
Females
11 to 14 years
15 to 18 years
19 to 24 years
25 to 50 years
51+ years
Pregnant
Lactating
1 to 6 months
6 to 12 months
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mg (milligrams)
300
500
800
800
800
1200
1200
1200
800
800
1200
1200
1200
800
800
1200
1200
1200
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Warnings
Consult a physician before use or do not use phosphorus if:- You are about to start a high-dose supplement program.
Phosphorus May Have Interactions with
- Antacids containing magnesium, aluminum, and calcium: decrease the absorption of phosphates.
- Calcium and vitamin D: decrease the effect of phosphate when treating hypocalcemia.
- Calcium: decreases the absorption of phosphate and increases the risk of depositing calcium in soft tissues.
- Fluoroquinones: phosphorous decreases absorption and effect of some fluoroquinolones.
- Potassium-containing products: increase the blood levels of potassium.
- Potassium-sparing diuretics: increase the blood levels of potassium.
- Vitamin D: increases the absorption of phosphorous and increases the risk of excess phosphorous in the tissues.
Side Effects
Signs of Overdose
Hypocalcemia with symptoms such as:- Muscle spasms
- Hand and foot spasms
- Convulsions
- Mental changes and disturbance
- Abdominal cramps
- Impaired intestinal absorption
What to Do in Case of Overdose
Stop use and contact your physician immediately.
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Sources & Further Reading
Books
- 1. Dell, BL and Sunde, RA.Handbook of Nutritionally Essential Mineral Elements. Marcel Dekker, Inc. New York, NY 1997.
2. Fauci et al. Harrison's Principles of Internal Medicine, Fourteenth Ed. McGraw-Hill Co., Inc. 1998.
3. Groff, JL, Gropper, SS, Hunt, SM.Advanced Nutrition and Human Metabolism, Second Ed. West Pub. Co. St. Paul, MN 1995.
4. Kastrup EK et al. Drug Facts and Comparisons. Facts and Comparisons.
5. Werbach, MR.Nutritional Influences on Illness, Second Ed. Third Line Press. Tarzana, CA 1996.
Find more books on health and wellness at  barnesandnoble.com.
Articles
- 1. Martinez I; Saracho R; Montenegro J; Llach F.The importance of dietary calcium and phosphorous in the secondary hyperparathyroidism of patients with early renal failure. Am J Kidney Dis, 29(4):496-502 1997 Apr.
- 2. Horswill CA.Effects of bicarbonate, citrate, and phosphate loading on performance. Int J Sport Nutr, 5 Suppl():S111-9 1995 Jun.
- 3. Clarkson PM; Haymes EM.Exercise and mineral status of athletes: calcium, magnesium, phosphorus, and iron. Med Sci Sports Exerc, 27(6):831-43 1995 Jun.
- 4. Clarkson PM.Nutrition for improved sports performance. Current issues on ergogenic aids. Sports Med, 21(6):393-401 1996 Jun.
- 5. Fitts RH.Muscle fatigue: the cellular aspects. Am J Sports Med, 24(6 Suppl):S9-13 1996.
- 6. Breslau NA; Padalino P; Kok DJ; Kim YG; Pak CY.Physicochemical effects of a new slow-release potassium phosphate preparation (UroPhos-K) in absorptive hypercalciuria. J Bone Miner Res, 10(3):394-400 1995 Mar.
- 7. Parks JH; Coe FL.Pathogenesis and treatment of calcium stones. Semin Nephrol, 16(5):398-411 1996 Sep.
- 8. Nazar K; Kaciuba-U'scilko H; Szczepanik J; Zemba AW; Kruk B; Chwalbi'nska-Moneta J; Titow-Stupnicka E; Bicz B; Krotkiewski M.Phosphate supplementation prevents a decrease of triiodothyronine and increases resting metabolic rate during low energy diet. Nazar K; Kaciuba-U'scilko H; Szczepanik J; Zemba AW; Kruk B; Chwalbi'nska-Moneta J; Titow-Stupnicka E; Bicz B; Krotkiewski M.
- 9. De Lorenzo F; Hargreaves J; Kakkar VV.Phosphate diabetes in patients with chronic fatigue syndrome. Postgrad Med J, 74(870):229-32 1998 Apr.
- 10. Whybro A; Jagger H; Barker M; Eastell R.Phosphate supplementation in young men: lack of effect on calcium homeostasis and bone turnover. Eur J Clin Nutr, 52(1):29-33 1998 Jan.
- 11. Clarkson PM; Haymes EM.Exercise and mineral status of athletes: calcium, magnesium, phosphorus, and iron. Med Sci Sports Exerc, 27(6):831-43 1995 Jun.
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