Phosphorus

Table of Contents

Macrominerals

2. Calcium
3. Phosphorus
4. Potasium
5. Sodium
6. Chloride
7. Magnesium
8. Sulfur

Trace Minerals

9. Iron
10. Zinc
11. Iodine
12. Chromium
13. Copper
14. Fluoride
15. Manganese
16. Molybdenum
17. Selenium

Phosphorus is an essential mineral that provides numerous benefits for the human body, especially for an active person like a runner.

Benefits of Phosphorus

Bone and Teeth Health

About 85% of the phosphorus in your body is found in your bones and teeth. It works with calcium to form a compound called hydroxyapatite, which gives your skeleton its strength and rigidity. Adequate phosphorus intake is crucial for preventing conditions like osteoporosis.

Energy Production

Phosphorus is a fundamental component of adenosine triphosphate (ATP), which is the body’s main energy molecule. ATP provides the fuel for everything from muscle contractions to brain function. For runners, this means phosphorus is directly involved in converting the food you eat into the energy you need for your runs.

Muscle Function and Recovery

Phosphorus helps with muscle contractions and nerve signaling. It’s vital for a normal heartbeat and can aid in muscle recovery after a workout.

Cell and Tissue Repair

It plays a critical role in the growth, maintenance, and repairs of cells and tissues. Phosphorus is a component of DNA and RNA, the building blocks of our genes, and is also part of cell membranes.

Kidney Function

Your kidneys use phosphorus to help filter and remove waste products from your blood.

Signs of Deficiency

Phosphoros deficiency, also known as hypophosphatemia, is uncommon but can have significant health consequences, especially for active individuals. Here are the main consequences, which can range from mild to severe:

Mild to Moderate Deficiency

• Muscle Weakness and Fatigue: Since phosphorus is a critical for ATP production (the body’s energy), a deficiency can lead to a lack of energy, affecting muscle function and making you feel weak and tired.
• Loss of Appetite: This can further worsen the deficiency by limiting nutrient intake.
• Anxiety and Irritability: Low phosphorus levels can impact neurological function, leading to mood changes.
• Bone Pain and Stiffness: Because phosphorus is a key component of bones, a long-term deficiency can lead to bone pain.

Severe or Chronic Deficiency

• Softening of Bones (Osteomalacia): In adults, a prolonged deficiency can cause bones to become soft and weak, increasing the risk of fractures.
• Rickets: In children, a severe deficiency can lead to rickets, a condition characterized by bone deformities and stunted growth.
• Anemia: Low red blood cell counts can occur, further reducing oxygen delivery to muscles.
• Neurological Issues: In severe cases, a deficiency can lead to confusion, seizures, and even coma.
• Heart and Respiratory Failure: The most severe consequences involve major organ systems, including the heart and lungs, as their function relies on proper energy metabolism.

While a dietary deficiency is rare, it can occur in cases of severe malnutrition, alcoholism, or in people with certain medical conditions that affect nutrient absorption. For most people, a balanced diet rich in phosphorus-containing foods like dairy, meat, and nuts is sufficient to prevent a deficiency.

Phosphorus sources

Animal-Based Sources (High Bioavailability)

The body absorbs phosphorus from these sources more easily.

• Dairy products: Milk, yogurt, and cheese are among the richest sources of phosphorus.
• Meat and Poultry: Chicken, turkey, pork, and beef are all great sources.
• Fish and Seafood: Many types of fish, including salmon, tuna, and sardines, contain high levels of phosphorus.
• Eggs: A simple and effective source.
• Organ Meats: Liver and other organ meats are particularly high in phosphorus.

Plant-Based Sources

While these are great sources, the phosphorus they contain is often in the form of phytic acid, which can be less readily absorbed by the body.

• Legumes: Beans, lentils, and chickpeas are excellent plant-based options.
• Nuts and Seeds: Pumpkin seeds, sunflower seeds, almonds, and Brazil nuts are very high in phosphorus.
• Whole Grains: Oats, quinoa, and whole-wheat bread contains good amounts of this mineral.

Food Additives

Many processed foods contain inorganic phosphorus additives (like phosphoric acid or various phosphates), which are almost completely absorbed by the body. These are often found in:

Processed cheeses and instant puddings

Processed meats (like hot dogs and deli meat)

Sodas and other bottled beverages

RDA, AI and UL

*The UL for pregnant/lactating women 19-50 years is 3,500 mg/day, while those 14-18 years it is 4,000 mg/day.

Key Context

• RDA is the standard: The 700 mg/day RDA is set to meet the needs of nearly all healthy adults.
• AI is rare for adults: Adequate intake (AI) is generally only used when there is insufficient data for RDA (like for infants). Some international bodies may use a different AI for adults (e.g., 550 mg/day in the EU).

Exceeding the Tolerable Upper Intake Level (UL)

The primary concerns from a sustained, excessive intake of phosphorus (especially from highly absorbed inorganic phosphate food additives) are related to the disruption of the body’s mineral and hormone balance.

Cardiovascular Health

Increased risk of cardiovascular disease and mortality.

• High phosphorus can trigger the release of hormone (FGF-23) that is associated with heart issues like ventricular hypertrophy. It may also lead to vascular calcification (hardening of the arteries.)

Bone Health

Potential for bone loss and lower mineral density

• The body attempts to keep the calcium and phosphorus balance in check. Excessive phosphorus can indirectly cause a drop in blood calcium, from the bones to restore balance, weakening them over time.

Kidney Stress

Increases burden on the kidneys.

While healthy kidneys excrete the excess, they have to work harder, which may be a long-term strain. For individuals with already compromised kidney function. (even mild, undiagnosed issues), the risk of severe phosphorus toxicity (hyperphosphatemia) and related bone/cardiovascular damage is significantly higher.

The Role of Phosphorus Source

It’s worth noting a key distinction:

• Natural Phosphorus: Found in whole foods (like meat, dairy, legumes). It is bound to proteins and often less efficiently absorbed (typically 40-70%)
• Inorganic Phosphorus Additives: Found in highly processed foods (e.g., some baked goods, processed meats, cola). This form is absorbed much more efficiently (up to 90-100%), leading to a larger and faster spike in blood phosphorus levels, which is a greater concern for exceeding the UL.