Phosphorus
Topics covered:
- What is phosphorus?
- What does phosphorus do for us?
- What types of foods contain phosphorus?
- What is the Recommended Daily Allowance (RDA)?
- Are there health risks associated with phosphorus?
- References
___________________________________________________________________________________________________
Phosphorus is an essential micronutrient (macro-mineral).
What does phosphorus do for us?
Phosphorus binds with calcium to build and maintain healthy teeth and bones. Although calcium and phosphate work together, they also mimic each other; the higher the calcium levels in our blood the lower the phosphate, and vise versa. Phosphorus is also apart of our RNA, DNA, and phospholipids, and helps our cells create ATP (see below). In addition, Phosphorus is needed for cell growth and repairs, helps regulate pH levels in the bloodstream, maintains the kidneys, and assists our bodies in absorbing Vitamin B complex. Lastly, phosphorus may help reduce the effects of multiple sclerosis.
- RNA (ribonucleic acid) – a nucleic acid that carries instructions from DNA on how to conduct certain process in the cell.
- DNA (deoxyribonucleic acid) – a nucleic acid that contains genetic instructions and information, is self-replicating, and is present in almost all living organisms
- Phospholipids – a type of lipid that forms lipid bilayers for all cell membranes. Lipid bilayers are basically the borders of a cell that keeps all the molecules where they need to be.
- ATP (adenosine triphosphate) – energy created by the cell in a process call glycolysis. Glycolysis is the process that begins the conversion of glucose (sugar) into ATP.
What types of foods contain phosphorus?
Phosphorus can naturally be found in foods such as meat, fish, poultry, eggs, dairy products, nuts, peas, and beans.
What is the minimum Recommended Daily Allowance (RDA)?
Ages 0-6 months: 100 mg
Ages 7-12 months: 275 mg
Ages 1-3 years: 460 mg
Ages 4-8 years: 500 mg
Ages 9-18 years: 1,250 mg
Ages 19+ years: 700 mg
*If you are pregnant or breast feeding, consult with a dietitian for your RDA.
Are there health risks associated with phosphorus?
Phosphorus deficiency leads to rickets (soft and distorted boned development in children), osteoporosis (bone density loss), muscle weakness, and anemia,
- Boyle, Marie A., and Sara Long. Personal Nutrition, Seventh Edition California, Wadsworth College Learning, 2010.
- “Minerals.” U.S. National Library of Medicine. March 9, 2009. Retrieved May 31, 2011 <http://www.nlm.nih.gov/medlineplus>
- Vorvick, Linda MD. “Phosphorus in diet.” U.S. National Library of Medicine. March 9, 2009. Retrieved May 31, 2011 <http://www.nlm.nih.gov/medlineplus>
- “Phosphorus.” Health Supplements Nutritional Guide. 2008. Retrieved April 15, 2011 <http://www.healthsupplementsnutritionalguide.com>
- Healthwise Staff “Phosphate in blood.” WebMD. Caroline Rhoads, MD. October 21, 2009. Retrieved April 21, 2011 <http://www.WebMD.com>
Disclaimer
Reasonable care has been taken in preparing this document, and the information provided herein is believed to be accurate. However, this information is not intended to constitute an “authoritative statement” under Food and Drug Administration rules and regulations.
General Safety Advisory
This information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.