Phosphorus

Function of Phosphorus:
Phosphorus is required for the normal function of cells and tissues. Phosphorus is the
second most abundant mineral in the body, with calcium being the most abundant.
The two minerals work together to build strong bones and teeth. Phosphorous also
helps to filter out waste in the kidneys and contributes to energy production by
helping to breakdown carbohydrates, protein, and fats. Phosphorus also helps to
reduce muscle pain after a hard workout. It is essential for the growth, maintenance,
and repair of all tissues and cells. It is required for the production of the genetic
building blocks (DNA and RNA). Phosphorus is needed to balance and metabolize
other vitamins and minerals, including calcium, vitamin D, iodine, zinc, and
magnesium.

Deficiency of Phosphorus:
Several conditions can lead to phosphorus deficiency including excessive intake of
aluminum containing agents (such as certain antacids), diabetes, alcoholism,
starvation, and illnesses that can cause abnormal absorption of nutrients (such as
Crohn's disease, celiac disease, and radiation damage).

Symptoms of phosphorus deficiency include anxiety, irritability, loss of appetite,
fragile bones, bone pain, stiffness in the joints, fatigue, irregular breathing, numbness,
weakness, and weight change

Note: A variety of medical conditions can lead to the symptoms mentioned above. Therefore, it is
important to have a physician evaluate them so that appropriate medical care can be given.

Toxicity (Phosphorus Overdose):
Taking high doses of phosphorus can cause diarrhea and calcification (hardening) of
organs and soft tissue, and can interfere with the body's ability to use iron, zinc,
calcium, and magnesium.

Caution: Eating natural foods that are high in phosphorus is the safest and healthiest
way to get an adequate supply of the nutrient. Due to risk of toxicity, individuals
should always consult with a knowledgeable health care provider before starting
doses of supplements. Before giving supplements to children, it is recommended that
you first consult with their pediatrician. Also, some supplements may interfere with
medications. If you are taking medication, it is recommended that you consult with
your physician before taking any supplements. All supplements should be kept in
childproof bottles and out of children's reach.

Phosphorus Food Chart (List of Foods High in Phosphorus):

Yogurt, plain, nonfat, 8 ounces - (385 mg)
Fish, salmon, cooked, 3 ounces - (252 mg)
Milk, skim, 8 ounces - (247 mg)
Fish, halibut, cooked, 3 ounces - (242 mg)
Lentils, cooked, 1/2 cup - (178 mg)
Turkey, cooked, 3 ounces - (173 mg)
Beef, cooked, 3 ounces - (173 mg)
Chicken, cooked, 3 ounces - (155 mg)
Almonds, 1 ounce - (134 mg)
Cheese, mozzarella, part skim, 1 ounce - (131 mg)
Peanuts, 1 ounce - (107 mg)
Egg, cooked, 1 large - (104 mg)
Bread, whole wheat, 1 slice - (57 mg)

Sources:

American Dietetic Association: Complete Food And Nutrition Guide (2nd Edition)
Roberta Larson Duyff, MS, RD, FADA, CFCS

Vitamins, Minerals, Herbs and More
Pamela Wartian Smith, MD, MPH

University of Maryland Medical Center - umm.edu

Linus Pauling Institute - oregonstate.edu

Wikipedia The Free Encyclopedia

Eating foods that are high in
phosphorus can help to prevent
impaired energy production
which can lead to irritability and
fatigue. Foods high in
phosphorus include dairy
products, meat, and fish. Other
good sources of phosphorus
include: almonds, peanuts,
lentils, and whole grains.

What is Phosphorus?
Phosphorus, an essential mineral,
is required by every cell in the
body.

These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only. Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise program.