Minerals are necessary for optimum health and are best obtained through the foods you eat. Minerals are separated into trace minerals, of which you only need a small amount, and macrominerals, of which you need a larger amount to function properly. Phosphorus is a macromineral, which, next to calcium, is the most abundant mineral in your body, making up 1 percent of your body weight.
Phosphorus
In your body, phosphorus works closely with calcium to help you maintain strong bones and teeth. It helps your body use fats and carbohydrate and plays an important role in protein synthesis, necessary for the growth and repair of tissues and cells, as well as the creation of DNA and RNA, the genetic building blocks . Phosphorus helps your kidneys dispose of waste, is crucial for your body to properly store energy, and helps balance the other vitamins and minerals in your body. Phosphorus also aids in muscle contraction, helps regulate your heartbeat, allows for proper nerve conduction and reduces muscle pain after a workout.
Food Sources
Phosphorus is a an important component of all living organisms; therefore, it is present in most foods. Rich sources of phosphorus include meat, fish, poultry, dairy products and eggs. Phosphorus is available from plant sources including nuts, whole grains, legumes, potatoes, dried fruits and garlic cloves. In plants, phosphorus is stored as phytate and your body can only absorb 50 percent of this phosphorus, as humans lack the enzyme to release it. Soft drinks commonly contain phosphorus as phosphoric acid and many food additives use phosphorus as polyphosphate.
Recommended Daily Intake
The recommended daily intake for phosphorus changes by age. Infants, ages 0 to 6 months should obtain 100 mg per day; ages 6 to 12 months should obtain 275 mg per day. Children ages 1 to 3 years should obtain 460 mg per day, while ages 4 to 8 should obtain 500 mg per day, and ages 9 to 18 should obtain 1,250 mg per day. The recommended daily intake for adults over the age of 19 is 700 mg per day; this recommendation remains the same in the case of pregnancy and lactation.
Deficiency and Excess
In healthy individuals, phosphorus deficiency is rare. Conditions, such as starvation, alcoholism, diabetes and diseases that prevent nutrient absorption including Crohn's and celiac disease, can lead to phosphorus deficiency, or hypophosphatemia. You should only take phosphorus supplements upon recommendation from your doctor due to potential side effects and interactions with other medications. Excess phosphorus in your body is more common, and occurs in individuals with kidney disease or those who consume large amounts of phosphorus while lacking calcium. The more phosphorus you consume, the more calcium your body requires; this balance is necessary for healthy bone density. Abnormal levels of phosphorus in your body can lead to hyperphosphatemia, where your nonskeletal tissues, most commonly the kidneys, are calcified.
References
- MedLine Plus: Minerals
- Medline Plus; Phosphorus in Diet; March 9, 2009
- University of Maryland Medical Center; Phosphorus; Steven D. Ehrlich, NMD; June 13, 2009
- Linus Pauling Institute OSU; Phosphorus; Aug. 2007
- Food and Nutrition Board, Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements
