Phosphorus
Phosphorus works together with calcium to build and maintain strong bones and teeth, which contain 85% of the phosphorus in our bodies.
Other names
- Phosphate
Sources
Phosphorus is found in many foods, particularly those high in protein, such as:
- Meat and poultry
- Dairy products
- Fish, crustaceans (e.g., crab, shrimp, lobster), and mollusks (e.g., mussels, scallops, clams)
- Legumes
- Nuts and seeds
Cereal products, especially whole grains, are also a good source of phosphorus. Phosphorus from animal sources is generally more easily absorbed than phosphorus from plant sources.
Phosphorus additives are found in many foods, including bread, pasta, cereals, dairy products, meat, and canned fruits and vegetables. These additives are designed to extend the shelf life of foods and enhance their appearance and texture.
Approximate phosphorus content
| Food | Portion | Content |
|---|---|---|
| Carp, cooked | 75 g | 400 mg |
| Sunflower seeds, dry roasted | 60 mL | 375 mg |
| Veal liver, cooked | 75 g | 370 mg |
| Cottage cheese, 2% milk fat | 250 mL | 360 mg |
| Wheat germ, toasted | 30 g | 340 mg |
| Scallops, cooked | 75 g | 320 mg |
| Chocolate, 70% to 85% cocoa | 100 g | 310 mg |
| Lentils, boiled | 175 mL | 260 mg |
| Food | Portion | Content |
|---|---|---|
| Brazil nuts | 60 mL | 255 mg |
| Cow's milk | 250 mL | 235 mg |
| Cheddar cheese | 50 g | 235 mg |
| Plain yogurt, 1% to 2% milk fat | 175 g | 220 mg |
| Veal shank, braised | 75 g | 205 mg |
| Pine nuts | 60 mL | 200 mg |
| Oat bran cereal, cooked | 175 mL | 190 mg |
Recommended Daily Allowance (RDA)
The RDA for phosphorus is the daily phosphorus intake required to meet the needs of most healthy individuals.
Phosphorus requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 460 mg | 460 mg |
| 4-8 years old | 500 mg | 500 mg |
| 9-13 years old | 1250 mg | 1250 mg |
| 14-18 years old | 1250 mg | 1250 mg |
| 19-50 years old | 700 mg | 700 mg |
| > 50 years old | 700 mg | 700 mg |
| Age | ||
|---|---|---|
| Pregnancy | ||
| ≤ 18 years old | 1250 mg | |
| > 18 years old | 700 mg | |
| Breastfeeding | ||
| ≤ 18 years old | 1250 mg | |
| > 18 years old | 700 mg |
A balanced diet provides the body with plenty of phosphorus.
Deficiency
Deficiencies are uncommon in individuals who eat a balanced diet. They mainly occur in people with specific health problems and people taking medications such as certain antacids or diuretics.
A phosphorus deficiency is characterized by a loss of appetite, reduced bone mass, brittle bones, muscle weakness and back pain.
Toxicity
Toxicity generally occurs in the presence of kidney failure as the body is unable to eliminate the excess phosphorus. Excess phosphorus accumulates in the blood, leading to bone demineralization and phosphorus deposits in the heart, blood vessels, lungs, skin, and joints. Data show that high levels of phosphorus in the blood are associated with a risk of cardiovascular disease.
Excessive phosphorus intake in healthy adults can disrupt certain regulatory processes and lead to health problems such as kidney failure and loss of bone mass. High phosphorus often does not cause symptoms.
Supplements
Since phosphorus is commonly found in the food we eat, supplements are not necessary.
Always watch your diet:
it has a strong impact on your health!© Copyright Vigilance Santé
The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.