Phosphorus
Phosphorus helps build strong bones and teeth and plays a central role in energy metabolism and cellular repair.
Phosphorus is the second most abundant mineral in the human body, and it's essential for building and maintaining healthy bones and teeth. It also plays a crucial role in energy production (ATP), cell repair, and pH balance — making it a vital nutrient for active individuals and those focused on recovery.
Deficiency is rare but can occur in people with malnutrition or certain medical conditions. Symptoms may include muscle weakness, bone pain, fatigue, or confusion. On the flip side, excessive phosphorus — especially from food additives in processed products — may contribute to imbalances that affect bone health over time.
Good sources of phosphorus include dairy products, meat, fish, legumes, and whole grains. Processed foods can contain inorganic phosphorus additives, which are absorbed more efficiently but may be overconsumed unintentionally.
Recommended Daily Intake
- Women: 700 milligrams
- Men: 700 milligrams
- Upper Limit: Ages 19-70: 4,000 milligrams Ages 71+: 3,000 milligrams
Deficiency Symptoms
- Poor appetite
- Anemia
- Muscle weakness
- Bone pain
- Bone disease (osteomalacia, rickets)
- Confusion
- Increased susceptibility to infections
Common Food Sources
- Dairy - milk, yogurt, cheese
- Salmon
- Beef
- Poultry
- Pork
- Legumes
- Nuts, seeds
- Whole wheat breads and cereals
- Some vegetables - asparagus, tomatoes, cauliflower
- Processed foods (as inorganic phosphorus), especially deli meats, bacon, sausage, sodas , sports drinks , and other bottled beverages