Calcium and phosphorus are two essential minerals required in your body to maintain normal biochemical processes like body pH, cell functions and healthy bones. Homeostasis of these minerals naturally occurs when you eat a well-balanced diet and are in good health. However, poor dietary intake of either mineral, excess intake of phosphorus over calcium or deficiency in other nutrients that also help regulate these minerals in your body can increase the risk of health complications. Mineral imbalance complications include bone demineralization, tissue inflammation or kidney dysfunction. The ideal calcium to phosphorus ratio is 1:1.
Step 1
Consume the daily recommended allowance of calcium and phosphorus in your diet. Adults need 1,000 to 1,200 mg of calcium and 700 mg of phosphorus per day.
Step 2
Add foods that contain both minerals to each of your meals. Dairy is a rich source of calcium but it also provides you adequate phosphorus. An 8-oz. glass of milk comes with 300 mg of calcium and 247 mg of phosphorus. Plant foods like spinach, whole grains or nuts also supply both minerals.
Step 3
Eat red meat, poultry and fish sparingly, or twice a week instead of daily. Meats are high in phosphorus, ranging from 173 to 252 mg per 3-oz. serving, but contain virtually no calcium. If you have a meat entree, add a calcium-rich side like greens or kale to balance your calcium intake.
Step 4
Limit your consumption of sodas to weekly or a few times a month. Soda is made with the phosphorus additive phosphoric acid, and typically contains no calcium. Heavy consumption of soda may be linked to low calcium levels. According to the Linus Pauling Institute, high phosphorus but low calcium intake may be attributed to increased soda consumption and a decrease in drinking calcium-rich milk, which can impact the development and lifetime growth of your bones.
Step 5
Get adequate intake of the other essential vitamins and minerals in your diet. For calcium to be properly absorbed in your body, you also need vitamin D, which is fortified in many breads, cereals and dairy products. Additionally, limit your sodium and table salt consumption to the recommended 1,500 to 2,300 mg per day, because excess sodium causes calcium loss. Eat a well-balanced diet to obtain the nutrients you need. Consult your physician before adding a multivitamin supplement.
Tips and Warnings
- Get regular health checkups to maintain organ health. Kidneys that do not work properly can cause excess calcium to accumulate in your body, which may lead to kidney stones or digestive upset. Quench your thirst with water throughout the day to reduce your soda consumption.
- Phosphorus deficiency can cause symptoms of weakness, extremity numbness and bone pain. Do not take supplements without first consulting your physician.
References
- Colorado State University; Endocrine Control of Calcium and Phosphate Homeostasis; R. Bowen; October 2003
- University of Maryland Medical Center: Phosphorus
- Linus Pauling Institute: Calcium
- Linus Pauling Institute: Calcium and Phosphorus Homeostasis
- "Journal of the American College of Clinical Nutrition"; The Institute of Medicine's Dietary Reference Intake for Phosphorus; A Critical Perspective; Leonard Sax, MD; August 2001
Member Comments