We rely on certain vitamins and minerals to stay strong and healthy. And while most of us are aware of the importance of nutrients like vitamin C and calcium, others, like phosphorus, remain more under the radar. However, phosphorus is the second most abundant mineral in the body and plays an essential role in our health.
But what exactly does phosphorus do? And how can you make sure you’re getting enough?
Here’s everything you need to know about phosphorus.
What is phosphorous?
Phosphorus is an essential mineral found in every one of our cells. After calcium, it’s the second most abundant mineral in the body and we rely on it for several aspects of health.
Around 85% of phosphorus is found in the teeth and bones, and the remainder distributed between soft tissues and extracellular fluid.
Among other things, phosphorus is key for bone health and energy production. It’s also involved in DNA production; tissue growth, and maintenance and repair. Plus, it helps to maintain a healthy balance of other vitamins and minerals like zinc, iodine, vitamin D, and magnesium.
Balancing phosphorus levels in the body is important, as having either too much or too little can negatively affect health.
Phosphorus exists in the body as phosphate – a compound that contains phosphorus and other substances. This is why phosphorus and phosphate are often used interchangeably, but they refer to the same mineral.
What are the health benefits of phosphorus?
We’ll cover some of the main health benefits of phosphorus below.
Phosphorus helps to maintain healthy teeth and bones
Along with calcium, phosphorus is needed to create hydroxyapatite, which is the main structural component of our teeth and bones. For this reason, it’s essential for maintaining strong bones and teeth.
Studies suggest that getting enough phosphorus is linked with better bone density and mineral content, and a reduced risk of osteoporosis. Phosphorus also acts as a natural protectant for teeth, with studies finding that it helps to rebuild tooth enamel.
However, getting the right amount of phosphorus is important, as research shows that too much can increase the risk of osteoporosis. This is because it causes the body to draw calcium stored in bones, leading to bone breakdown.
According to experts, in many Western diets, phosphorus intake is often too high and calcium too low.
Phosphorus is needed for energy production
Phosphorus is key for energy production. It helps muscles contract, plays an important role in metabolism, and influences how the body distributes energy. Phosphorus allows for a transfer of energy across cell membranes and helps the body produce adenosine triphosphate (ATP) – the molecule responsible for storing and producing energy for cells.
Because all areas of the body rely on ATP to function properly – including the heart, brain, gut, and nervous system – research has found that phosphorus deficiency can increase the risk of health complications. This includes breathing problems, brain fog, and weak reflexes. More generally, low phosphate levels may cause you to feel tired or weak.
Phosphorus may improve muscle function and athletic performance
Phosphorus is important for muscle function for several reasons, and some research suggests that it may improve athletic performance.
As we know, phosphorus helps the body make ATP, a molecule that stores energy and is essential for general body function and muscle activity. Our muscles rely on phosphorus to contract, and studies have found that low levels can lead to muscular pain, weakness, and fatigue. On the other hand, research suggests that healthy phosphorus levels may reduce muscle pain and fatigue after exercise.
In line with these findings, there’s evidence that short-term phosphorus supplementation may improve athletic performance in endurance athletes by improving ATP availability, power output, and aerobic capacity. For example, in this study, when athletes took phosphate supplements for six days and did an exercise test in a low-oxygen environment, their heart rate decreased, stroke volume (the amount of blood pumped out of the left ventricle of the heart per beat) increased, and oxygen consumption per heart beat improved.
Other studies have found that short-term phosphate supplementation may improve exercise performance in runners and cyclists.
However, experts remain split as other research has found little to no benefits. For this reason, further research is needed to confirm whether phosphate supplements offer any benefits for athletic performance.
Note: It’s important to speak to your GP before adding new supplements to your diet as they won’t be suitable for everyone.
How much phosphorus do I need to stay healthy and what are the best sources?
According to the NHS, adults need 550mg of phosphorus a day to stay healthy.
Most people are able to get enough phosphorus from their diets, as it’s found in a large number of foods. According to experts, if your diet contains enough protein and calcium, it’s likely that you’ll be getting enough phosphorus too.
Some of the best sources of phosphorus include…
- Chicken
- Seafood
- Organ meats
- Dairy products
- Wholegrains
- Eggs
- Beans and lentils
- Soy
- Nuts and seeds
The phosphorus in these foods is called organic phosphorus. However, there’s also inorganic phosphorus, which is a processed form of the mineral added to foods to preserve colour, texture, and moisture. Sources of inorganic phosphorus include fast foods, deli meats, canned drinks, and many other processed foods.
These phosphate additives and preservatives are a significant contributor to phosphorus intake – particularly in Western diets – as, beyond the fact that we generally overeat processed foods, inorganic phosphorus is also easily absorbed by the gut (around 90% compared with 40-60% from organic sources). If left unchecked, this can raise phosphorus intake above healthy levels.
For this reason, it’s best to focus on getting the majority of your phosphorus intake from organic sources. To learn more, have a read of Healthline’s guide to foods high in phosphorus, which also covers how cooking methods can affect the phosphorus content of food.
What are the symptoms of phosphorus deficiency and toxicity, and who’s at risk?
Having the right amount of phosphorus in your body is important because too much or too little can negatively affect health.
Below, we’ll cover symptoms and risk factors of phosphorus deficiency and toxicity. If you’re concerned about your phosphorus levels, it’s important to speak to your GP.
Phosphorus deficiency
Phosphorus deficiency, also known as hypophosphatemia, can increase the risk of several health issues including muscle weakness, impaired heart function, and a higher risk of osteoporosis. This can manifest in symptoms such as anxiety, fatigue, loss of appetite, stiff joints, bone pain, and irregular breathing.
Most people are able to get enough phosphorus from their diet. However, certain medications, like diuretics, and health conditions, such as diabetes, alcoholism, eating disorders, and kidney problems can cause phosphorus levels to fall. This is also true of health conditions that make it more difficult for the body to absorb nutrients – for example, ulcerative colitis and coeliac disease.
In some cases, phosphorus supplements may be recommended to help boost levels. However, it’s important to only take supplements under the guidance and advice of your GP, as they won’t be suitable for everyone.
Phosphorus toxicity
Research shows that phosphorus toxicity, also known as hyperphosphatemia, is rare in healthy individuals because the body can naturally regulate any excess.
However, factors like chronic kidney disease, kidney failure, diabetes, and high blood pressure can increase your risk. According to experts, most cases of hyperphosphatemia are caused by kidney disease or by having too much phosphorus in your diet and not enough calcium.
For example, while hyperphosphatemia is generally rare, it’s a common complication of chronic kidney disease – with around 70% of people developing it. This is because your kidneys normally excrete 90% of your daily phosphate intake, but kidney disease can disrupt this process.
Studies have found that hyperphosphatemia is linked with a greater risk of heart disease and osteoporosis. This is because as the amount of phosphorus in your body rises, so does your need for calcium. If levels of phosphorus are too high, the body will begin removing calcium from your bones; and it can also cause calcium deposits to form in your lungs, heart, and blood vessels – hardening arteries and increasing the risk of heart attack, stroke, or heart disease.
This study of over 120,000 healthy adults found that those with the highest phosphorus levels had a 36% increased risk of death from heart disease and all causes, compared with the lowest levels.
Hyperphosphatemia doesn’t typically have symptoms so it’s important to speak to your GP if you’re concerned.
Final thoughts…
After calcium, phosphorus is the second most abundant mineral in the body. Among other things, we rely on it to produce energy and maintain healthy teeth and bones. Luckily, it’s found naturally in a variety of foods and most people are able to get enough by eating a healthy, balanced diet.
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find other vitamin and mineral guides, as well as diet tips and healthy lifestyle swaps.
Do you pay attention to your phosphorus levels? Have you learnt anything new from this article that you’ll be taking forward? We’d be interested to hear from you in the comments below.
