Phosphorus is one of the minerals that is essential for your body. Along with calcium, copper, fluoride, boron, iron, magnesium, manganese, isoflavones, protein, vitamin C, vitamin D, vitamin K and zinc, it helps to keep your bones healthy. However, getting too much phosphorus in your diet can be detrimental to your bone health.
Function
Your body needs phosphorus for creating cell membranes, producing energy, carrying oxygen throughout the body, creating DNA and RNA, maintaining the proper acid-base balance in the body and activating various hormones and enzymes. Your bones contain most of the phosphorus that is found in your body, since phosphorus and calcium combine to form the structure of bones. About half of your bone mass is made up of phosphorus. Phosphorus is especially important during times of growth.
Sources
Cola drinks, processed foods, dairy products, eggs, meat, breads, some cereals, fish, nuts, dried fruits, garlic, hard potatoes, lentils and peas all contain phosphorus. You can also get phosphorus supplements, and multivitamin and mineral supplements contain it as well. However, most people get too much phosphorus rather than too little, according to the University of Maryland Medical Center.
Considerations
Phosphorus from plant sources is bound in the form of phytates, making it so only half of the phosphorus contained in these foods is available for use by your body. As you consume more phosphorus, you need to consume more calcium to keep these nutrients in balance. Otherwise you may lose bone density and be at higher risk for osteoporosis.
Recommended Amounts
Infants up to 6 months in age need 100mg per day, and those between 6 and 12 months old need 275mg per day. Children from 1 to 3 need 460mg per day, those between 4 and 8 need 500mg per day and those between 9 and 18 need 1,250mg per day. Adults ages 19 and over need 700mg per day of phosphorus and should not consume more than 4,000mg per day up to age 70 or 3,000mg per day after age 70.
Warning
Too much phosphorus can be toxic, causing diarrhea and organ damage. Do not take supplemental phosphorus if you take potassium supplements or potassium diuretics, as this combination can result in potassium levels that are too high. Alcohol, ACE inhibitors, insulin, corticosteroids, antacids, anticonvulsants and bile acid sequestrants can all lower phosphorus levels, resulting in an increased need for phosphorus.
