Phosphorus

What is Phosphorus?

Phosphorus is one of the various macro minerals required by the body in larger amounts. It is an important electrolyte involved in many of the bodily functions which includes hydration, rebuilding tissue, bone strength, regulating blood pH and many more.

The name Phosphorus is derived from the Latin word phosphorus meaning “the morning star” and from Ancient Greek defined as “the bearer of light” or “light bringing”. This is more due to the fact that phosphorus glows in the dark.

Phosphorus is needed in the body for bone formation and healthy strong teeth. Phosphorus obtained from food by the body reacts with oxygen to form phosphate. It also has an important function in utilizing carbohydrates, fats and maintaining growth by assisting the body in the production of protein.

Phosphorus is converted into useful phosphate compounds and the two terms can be confusing. They are different, phosphorus being the mineral and phosphate as an organic or inorganic compound.

Phosphorus and phosphate can often be confused. Organic or inorganic phosphate is a derivative of phosphoric acid. Within the body phosphorus combines with oxygen to form phosphate.

Phosphate can be found in abundance in the bone structure and is excreted through urine and faeces. The bones have a calcium to phosphorus ratio of 2:1, in other parts of the body phosphorus is found to be higher than calcium. Normal range for phosphorus levels is 2.5 to 4.5 mg/dL.

Health Benefits of Phosphorus

Maintain bone health

In the body bones are the most abundant storage site for phosphorus (in the form of phosphate) containing some 85% of this mineral. Phosphorus main benefits is for bone formation and healthy teeth. Phosphorus is works synergistically with other minerals associated with bone health such as calcium.

It helps the body to maintain healthy strong bones and prevent bone related disorders such as osteoporosis and arthritis.

Energy production

Much of the body’s phosphorus levels can also be found in the cells where it is utilized for producing energy. Some of the B vitamins require phosphorus for their process within the body. Vitamin B2, vitamin B6 and vitamin B3 are some of the main vitamins from the B complex family that help with energy production and other essential functions within the body.

Protein synthesis

Phosphorus plays an important role in protein synthesis as it is an essential part of DNA and RNA. The functions of DNA and RNA are important for the body to make the vast amount of chemicals as well as proteins, hormones, and enzymes. Phosphorus is a vital component of cellular growth and a deficiency will contribute to poor health.

Growth and development

As well as playing an important role in the DNA and RNA process which is the building block for all life phosphorus is also essential during pregnancy and for the growth and development of infants and children. There is an abundance of this mineral in milk, from both nursing mothers and milk from animals. A deficiency of phosphorus can lead to poor absorption of various nutrients required for bone, growth and development in children. This can lead to stunted or delayed growth. [1] [2]

Detoxification

Phosphorus is involved in keeping fluid levels in the body balanced. Phosphorus plays an important part in removing toxins from the body by helping the kidneys effectively filter toxins, waste and regulate levels of uric acid which is done through regulating urine volume and frequency.

Regulates hormones

Phosphorus is involved in balancing hormones and works with the endocrine glands to regulate levels of hormones in the blood. Excessive levels of phosphorus is linked to hypoparathyroidism, where a low level of parathyroid hormone is released by the parathyroid glands. A low level of phosphorus has been linked to hyperparathyroidism where the parathyroid glands release high levels of parathyroid hormone.

Improves brain function and prevents cognitive decline

Many of the phosphorous compounds are neuro-protective. Several disorders and health conditions such as seizures, multiple sclerosis, Alzheimer’s and dementia may be related to low and high levels of phosphorus.

[3]

Phosphorus works with many other key nutrients within the body to maintain healthy nuerological functions. These include vitamin b3 and vitamin b6. Omega 3 fatty acids, important for proper brain function, are made more bioavailable through a phosphate compound. [4]

Buffering blood pH and Improve digestion

A group of phosphate contained in lipids know as phospholipids can help balance the body’s blood pH level. Various phosphate compounds help to buffer acids within the body.  This is done through regulating acid and alkaline compounds which can help balance blood acidity.

A balanced blood pH helps healthy gut bacteria and improves digestion as well as maintaining overall health and wellbeing.

Agonist / Synergist

Vitamins: B complex, D
Minerals: Ca, Fe, K, Mg, Na, Zn

Vitamin D helps absorption of phosphorus contributing to bone health.
Most of the trace minerals work synergistically with phosphorus utilization.

Calcium works synergistically with phosphorus for bone health however high calcium amounts have antagonistic effects.

Many of the B vitamins found in vitamin B complex group need phosphorus for their process within the body.

Vitamin B2 (Riboflavin) and vitamin B3 requires phosphorus for their activity.

There are many reactions within the body between phosphorus and other nutrients to form phosphate compounds.

Example of this can be seen in Pyridoxal 5 Phosphate (P5P), which is a highly bioavailable form of vitamin B6 derived from a reaction between phosphoric acid and the primary hydroxy group of pyridoxal. [5]

Riboflavin 5 Phosphate is another bioavailable form of the B vitamins. Niacin lowers phosphate levels and has been used in patients with Hyperphosphatemia (high phosphate levels in blood serum).

Antagonist

Vitamins: D

Minerals: Ca, Cu, Fe, Mn, Mg, Zn

Metals: Aluminium, mercury, lead

Other: Certain medications (cortisone, steroid drugs, nasal sprays, pain remedies), antacids, diuretics

High levels of phosphorus and calcium has been linked to decreased absorption of magnesium [6]

High intake of calcium supplements has antagonistic effects reducing phosphorus absorption [7]

Low phosphorus has been associated with increased urinary excretion of magnesium and calcium. [8]

Food Sources of Phosphorus

Phosphorus can be found in foods such as meats, poultry, fish, milk, cheese, yoghurt, lentils, beans, nuts and whole grains. Although phosphorus can be found in plant-based foods the mineral is better utilized by the body from animal food sources. [9]

Phosphorus can be found in high amounts in soda drinks but due to the unhealthy nature of these drinks this is a poor source of phosphorus.

Recommended Dietary Allowance

Age

Phosphorus: Recommended Dietary Allowance (RDA) in milligrams (mg/d)

CHILDREN

0-6 months

100 mg

7-12 months

275 mg

1-3 years

460 mg

4-8 years

500 mg

 

 

 

Age

Phosphorus: Recommended Dietary Allowance (RDA) in milligrams (mg/d)

MALES

9-13 years

1,250 mg

 

 

14-18 years

1,250 mg

 

 

19-30 years

700 mg

 

 

31-50 years

700 mg

 

 

51+ years

700 mg

 

 

 

 

 

 

FEMALES

 

 

Pregnancy

Lactation

9-13 years

1,250 mg

 

 

14-18 years

1,250 mg

1,250 mg

1,250 mg

19-30 years

700 mg

700 mg

700 mg

31-50 years

700 mg

700 mg

700 mg

51+ years

700 mg

 

 

 

The upper limit (UL) for phosphorus intake is set at 4000 mg per day for adults, 3000 mg per day for children and 3500 mg per day for pregnant women. [10] [11]

Phosphorus Supplementation

Phosphorus is available in tablet and capsule form. It is also available in multi formula supplement such as those formulated for bone strength and health. Phosphorus is quite abundant in most diets’ and supplements may be unnecessary.

Phosphorus is also available as homeopathic remedies in the form of dissolvable pellets.

Deficiency Symptoms of Phosphorus


Low levels of phosphorus in blood serum is also known as hypophosphatemia which is an electrolyte disorder defined by less than 2.5 mg/dL (0.8 mmol/L) serum phosphate level.

Due to phosphorus being readily available in the diet most people are unlikely to suffer from a deficiency.

The following are signs and symptoms of a phosphorus deficiency:

  • Delayed / stunted growth
  • Bone pain
  • Weakness (muscles)
  • Numbness and tingling
  • Tremors
  • Rickets in children
  • Osteomalacia
  • Osteoporosis
  • Stiff joints
  • Loss of appetite
  • Weight loss or weight gain
  • Tooth decay
  • Anxiety
  • Fatigue
  • Irregular Breathing
  • Irritability
  • Confusion Delirium
  • Coma

Causes of deficiency include:

  • Low intake through diet
  • Excessive alcohol consumption
  • Deficiency of nutrients that work synergistically to utilize phosphorus such as vitamin D.
  • Malabsorption due to impaired gut health or disorders of the digestive system
  • Certain medications
  • Antacids and diuretics

Health conditions that have been linked to phosphorus deficiency include:

  • Diabetes or diabetic ketacidosis
  • Hyperparathyroidism
  • Hypothryoidism
  • Cushing syndrome
  • Burns [12]
  • Hyperventilation
  • Alcoholism

Toxicity Symptoms of Phosphorus

Although it is uncommon to have too much phosphorus it is most likely that most people get more than is required by the body. This can cause an imbalance in various other minerals causing other related deficiency symptoms manifesting.

High levels of phosphorus in blood serum is also known as hyperphosphatemia which is an electrolyte disorder defined by phosphate blood serum of more than 4.5 mg/dl (1.46 mmol/l).

The following are symptoms of phosphorus toxicity:

  • Diarrhea
  • Nausea
  • Vomiting
  • Stomach pain
  • Bone pain
  • Joint pain
  • Muscle pain
  • Weakness
  • Fatigue
  • Itchy and red eyes
  • Headache
  • Dizziness
  • Increased thirst
  • Numbness or tingling
  • Hardening of arteries
  • Hardening / damage to organs and tissues
  • Imbalance of other mineral (iron, calcium, magnesium and zinc)

Causes of toxic amounts of phosphorus include:

  • High intake of phosphorus or phosphate supplements
  • Excessive phosphate in diet
  • Chronic Kidney Disease (CKD)

The phosphorus in soda drinks is in the form of phosphoric acid which should be avoided due to its acidic nature. Chronic consumption of soda drinks can damage skeletal, oral and gut health.

Precautions and Warnings

Phosphorus may interact with certain medications. It is important to seek medical guidance from a health physician before supplementing with phosphorus.