Phosphorus is the second-most abundant mineral in the body, despite the fact it only makes up 1 percent of total body weight. If you're healthy, you will get plenty of phosphorus from the foods you eat, although some diseases can lead to a deficiency. From its effects on bones to its benefits for cells, phosphorus is a nutrient your body can't live without.
Identification
Phosphorus exists in protein-rich foods like meat, poultry, fish, eggs, dairy, nuts and legumes. There are smaller amounts in whole grains, potatoes, dried fruit, garlic and some carbonated beverages. Elemental phosphorus burns on contact with air and is highly toxic, which is why supplements typically contain an inorganic phosphate instead. Even too much phosphate can lead to diarrhea and damage to organs and soft tissue, as well as interfering with your body's ability to use iron, calcium, magnesium and zinc.
Deficiency
Physicians prescribe phosphates to treat constipation, kidney stones, high blood calcium levels and malabsorption conditions like Crohn's disease. Athletes use phosphate supplements before workouts or competitions to reduce muscle pain and fatigue, although evidence is mixed regarding such claims. Symptoms of a phosphorus deficiency include loss of appetite, anxiety, fatigue, irregular breathing, irritability, numbness, weakness, stiff joints, bone pain and fragile bones. In children, it can lead to decreased growth and poor bone and tooth development.
Bones and Teeth
Phosphorus works together with calcium to grow and maintain healthy bones and teeth. Approximately 85 percent of your body's phosphate is contained in bone, notes Steven D. Ehrlich, N.M.D., with the University of Maryland Medical Center. It is crucial that your body maintain a proper balance between phosphorus and calcium. High phosphate-low calcium levels cause an increase in the PHT hormone from your parathyroid glands, which may have an adverse effect on bone mineral content. Too little phosphorus leads to brittle bones.
Cells and Tissues
Your body uses phosphorus to help grow, maintain and repair all tissues and cells. It's also needed to produce the building blocks of genetic DNA and RNA. Phosphorus helps synthesize protein and is a component of fat molecules like lecithin, which cells use to make membranes. Phosphorus also has an important role in cellular metabolism, including adenosine triphosphate synthesis, the main source of energy for many cellular reactions.
Nutritional Balance
Phosphorus helps your body maintain its fluid and electrolyte balance, as well as the balance of other vitamins and minerals such as vitamin D, iodine, magnesium, and zinc. It assists your body in using carbohydrates, fats and proteins. Phosphorus appears to be particularly important in activating and helping your body use the B vitamins.
References
- University of Maryland Medical Center; Phosphorus; Steven D. Ehrlich, N.M.D.; June 2009
- Linus Pauling Institute; Phosphorus; Jane Higdon, updated by Victoria J. Drake; April 2003 and August 2007
- Merck Manuals: Phosphate
- "Annual Review of Nutrition"; Consequences of Posphate Imbalance; Y.N. Berner and M. Shike; 1988
- University of South Florida: Phosphate as an Essential Mineral
- Atlas of Diseases of the Kidney; Disorders of Phosphate Balance; Moshe Levi and Mordecai Popovtzer
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