Dietary Phosphorus: Key Contributor to Health and Wellness
Phosphorus, a mineral found naturally in many foods, plays a crucial role in our bodies. It is an essential component of every cell, contributing to various bodily functions such as building bones and teeth, making proteins for cell growth and repair, and performing tasks like carbohydrate processing, nervous system function, kidney function, muscle contraction, heartbeat regulation, and energy usage and storage.
Common dietary sources of phosphorus include dairy products like milk, cheese, and yogurt, meat and poultry, fish and seafood, eggs, nuts and seeds, legumes (beans and lentils), and whole grains. Phosphorus is also abundant in processed foods and soft drinks due to added phosphate additives, which can contribute to excess intake.
While phosphorus deficiency is rare, it can lead to muscle weakness, bone pain, impaired growth in children, and metabolic disturbances. On the other hand, excessive phosphorus intake, especially from supplements or processed foods, can cause hyperphosphatemia — high phosphate levels in the blood. This condition is linked to several health risks, including cardiovascular disease due to vascular calcification, bone mineral disorders including osteoporosis and fractures, and increased mortality risk in patients with chronic kidney disease (CKD).
Dietary requirements for phosphorus vary by age, with infants (0-6 months) needing 100 milligrams (mg), infants (7-12 months) needing 275 mg, children (1-3 years) needing 460 mg, children (4-8 years) needing 500 mg, children (9-18 years) needing 1,250 mg, adults (19 years and older) needing approximately 700 mg/day, and pregnant and breastfeeding women not requiring extra phosphorus.
For individuals with kidney disease or diabetes-related kidney complications, managing phosphorus intake is crucial. People with CKD are highly susceptible to hyperphosphatemia due to impaired phosphorus excretion, making careful monitoring and limiting phosphorus intake essential to prevent complications related to bone and cardiovascular health. Similarly, in the case of diabetes, excess phosphorus can exacerbate kidney damage and cardiovascular risks.
In conclusion, maintaining a balanced phosphorus intake is essential for optimal health. Adequate phosphorus intake ensures strong bones and healthy cells, while minimizing risks associated with excess intake, particularly in vulnerable populations. It is always advisable to consult a healthcare professional for personalised dietary advice, especially for individuals with specific health conditions.
[1] National Institutes of Health, Office of Dietary Supplements. (2021). Phosphorus. Retrieved March 10, 2023, from [2] National Kidney Foundation. (2021). Phosphorus. Retrieved March 10, 2023, from
- Calcium, like phosphorus, is another essential mineral for maintaining bone health and overall well-being, often found in the same food sources such as dairy products and certain fruits and vegetables.
- Pursuing a balanced diet that focuses on nutrition, while also prioritizing mental health, fitness, and exercise, can contribute to overall wellness by increasing intake of minerals like phosphorus that are vital for numerous bodily functions.
- Consuming a diet rich in phosphorus, combined with a regimen of regular exercise and proper nutrition, may support various aspects of health, including the promotion of bone health, improved cell function, and disease prevention, such as reducing the risk of cardiovascular disease in individuals without chronic kidney disease (CKD).
