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When most of us think about getting enough vitamins and minerals, we usually think of the ones that get the most attention like vitamins A, C and D and minerals like magnesium, calcium, iron and zinc. Sometimes these nutrients get so much recognition that many people also start supplementing them by taking pills, powders and/or liquids.
But one of the minerals we don’t hear about nearly as often is also one of the most important. Here’s why phosphorus is so vital to overall health and how you can increase your intake of it naturally or, when recommended by your doctor, in supplemental form.
What is phosphorus?
Phosphorus is an essential mineral, which means it’s critical for maintaining certain bodily functions but your body can’t produce it naturally. Despite not being produced in the body, “phosphorus is a mineral that is incredibly abundant in the body,” says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind “Calm Your Mind with Food.” In fact, research shows that phosphorus is the second most abundant mineral in the body after calcium.
The reason for this abundance is that the mineral is quite common in many of the foods we eat every day. “Phosphorus tends to be found in most protein-dense foods like beef, poultry, pork, seafood, eggs, dairy, nuts, seeds and legumes,” says Naidoo. Other foods that contain phosphorus include whole grains, bran cereals, pizza, chocolate, bananas, kiwis, prunes, potatoes, avocados and artichokes.
Sometimes the mineral is also added to foods as an additive or preservative and will show up on the food’s Nutrition Facts Label when that’s the case.
In short, “we can meet our daily phosphorus needs of 700 milligrams from a variety of food sources,” says Leslie Bonci, a registered sports dietitian and founder of Active Eating Advice. As examples, she notes that one cup of milk contains 226 milligrams of phosphorus, 16 ounces of yogurt has 245 milligrams, three ounces of salmon contain 214 milligrams, three ounces of chicken breast contain 182 milligrams and 1/2 cup of lentils is loaded with 178 milligrams of the mineral.
What does phosphorus do for the body? Is phosphorus good for you?
No matter which food sources you’re getting the nutrient from, “phosphorus plays a key role in many health functions,” says Lisa Young, a registered dietitian nutritionist, author of “Finally Full, Finally Slim” and an adjunct professor of nutrition at New York University.
For one, “phosphorus keeps the blood pH within a normal range,” says Bonci. This is a measure of how acidic or alkaline something is, and maintaining a normal blood pH is important for overall health. “Phosphorus also plays a role in muscle and nerve function,” Bonci adds. It does this by aiding muscle contraction and by helping form DNA, RNA and cellular membranes throughout the body.
In similar fashion, phosphorus also “works to form adenosine triphosphate (ATP), the key molecule that our cells use for energy,” says Young.
Most importantly, she says, the mineral works with calcium to build and maintain strong bones and teeth. It does this by the two minerals forming hydroxyapatite, the main structural component of bone and tooth enamel.
Should you take phosphorus as a supplement?
Because phosphorus is such a common mineral, most people do not need to take it as a supplement. But there are exceptions.
“Supplementation tends to be recommended to those with a generally unhealthy diet, those who do not consume animal products or those who are nutrient-deficient,” says Naidoo. Sometimes people with certain medical conditions like diabetic ketoacidosis or those recovering from surgery or burns may also need supplementation. “And individuals with certain genetic disorders or (who are) taking medications that deplete phosphorus may also require supplements,” says Young.
Excessive amounts of phosphorus may negatively impact calcium levels in the body, “which can be detrimental to bones and the cardiovascular system,” says Naidoo. “And people with kidney disease sometimes need (to) watch the amount of phosphorus they consume,” adds Young.
Because of such factors, Naidoo says that “phosphorus supplementation should only be done under the supervision of a physician.”
