Phosphorus : Helps in Forming Bone Mineral Density

Phosphorus

(An important compound responsible for synthesizing the major macro-nutrients from our food i.e. proteins, fats and carbohydrates)

Overview

Phosphorus is the most plentiful mineral found in our body after calcium. It makes up about 0.5 percent of an infant’s body weight and 1 percent of an adult body weight. About 85% of our body's phosphorus is found in bones and teeth, 14% in soft tissues and the remaining 1% in body fluids. It is also present in smaller amounts in our cells and tissues throughout the body. Phosphorus is the source of phosphate (Phosphorus+Oxygen) in our body. Phosphate present within our body, is a type of salt that is made up of phosphoric acid. Phosphorus is also makes up part of the phospholipids that surround cells. Phospholipids help protect and regulate what goes in and out of each cell.

Functions

Along with Calcium, Phosphorus builds strong bones and teeth in our body as the two minerals work closely together. Other functions of Phosphorus are:

• It plays an important role in the absorption of carbohydrates and fats in our body. It helps our body in storing and using energy by producing adenosine triphosphate (ATP). 
• It also helps in protein formation.
• It is required for the growth, maintenance and repair of all cells and tissues.
• It is required for the production of our genetic building blocks i.e. DNA and RNA. 
• It is needed to use other vitamins and minerals, including vitamin B, D, iodine, magnesium, and zinc.
• It improves digestion by stimulating the digestion of riboflavin and niacin in an efficient way.

  

  Functions

• It aid in hormonal balance and optimized chemical reactions.
• It helps in filtering out waste materials in the kidneys.
• It helps in reducing muscle pain after a workout.
• It acts as an electrolyte within our body that maintains heart beat rhythms and balancing the body’s fluid levels.
• It helps in proper brain function and cognitive growth and development. It helps in Nerve signaling.
• It improves sexual weakness like loss of libido, frigidity, impotence and sperm motility.

RDAs

Phosphorus in the form of phosphate is absorbed well in our small intestine compared to other minerals for example calcium, iron and magnesium. Due to this effective absorption, healthy people generally don’t have phosphorus deficiency. Older women most likely to experience phosphorus deficiency if they are on a high dose calcium supplements. Recommended dietary allowance for phosphorus is given below

• Infants 0 to 6 months : 100 mg/day
• 7 to 12 months : 275 mg/day
• Children 1 to 3 years : 460 mg/day
• 4 to 8 years : 500 mg/day
• Adolescents 9 to 18 years : 1,250 mg/day
• Adults : 700 mg/day
• Pregnant or lactating women below 18 : 1,250 mg/day
• Older than 18 : 700 mg/day

Food Sources

Phosphorus is found in almost all animal and vegetable foods and is often found in foods that contain calcium. The good better and best sources of Phosphorus are given below.

1. Protein-rich foods such as meat, poultry, fish, eggs, dairy products, nuts, and legumes are best sources of Phosphorus.
2. Other good sources are whole grains, rice, white bread, dry fruits, garlic cloves, sunflower seeds, and carbonated beverages.
3. Fruits, vegetables and water contain only small amounts of phosphorus but hard potatoes, broccoli and peas are a good source.
4. It is also synthetically added to many packaged foods, used in baking powder and processed food products like meat-marinating ingredients, ice cream, bread and rolls, processed cheeses etc.

Deficiency

Health conditions like diabetes, starvation, and alcoholism can drop the levels of phosphorus in our body. Some medications including some antacids and diuretics i.e. water pills can drop the phosphorus levels.

Symptoms of phosphorus deficiency

1. With phosphorus deficiency, fragile or broken bone, bone fractures, bone pain, joint pain/stiff joints, muscle ache, loss of appetite, anxiety, trouble exercising, fatigue, irregular breathing, irritability, numbness, weakness, tooth decay, and weight change occur in adults. 
2. In children, trouble concentration, decreased growth and poor bone & tooth development may occur.

Supplements

Phosphates are sometimes used as laxatives in severe constipation known as ‘enema’. People generally take Phosphorus Supplements who are suffering from: 

1. Hypophosphatemia i.e. low levels of phosphorus in the body, 
2. Hypercalcemia i.e. high blood calcium levels, and 
3. Calcium-based kidney stones.

Phosphorus For Athletes

It is seen that athletes use phosphate supplements before competitions or heavy workouts to help in reducing muscle pain and fatigue.

Overages

Too much phosphorus in human body is common. But it is not a problem because our kidney easily control the blood phosphorus level and efficiently excrete any excess amount through urine. It rises only in case of kidney disease or by consuming too much dietary phosphorus and not enough dietary calcium. 

• Very high doses of phosphorus can impair synthesis of vitamin D and disrupt calcium absorption.
• Excessively high levels of phosphorus in the blood can combine with calcium to form deposits in soft tissues such as muscle. But it is rare.
• Too much phosphorus can also be toxic. It can cause diarrhea and can interfere with the body's ability to use iron, calcium, magnesium, and zinc.

Scientific Studies

• Several studies suggest that higher intakes of phosphorus are associated with an increased risk of cardiovascular disease.
• Studies have linked a phosphorus deficiency to an increased risk of cognitive malfunction, and the early onset of neurological conditions like Alzheimer’s disease and dementia.
• A recent study of phosphorous suggest that it maintains heart health and free from a range of cardiovascular diseases.
• A study published by the Society of Nephrology revealed that there is a link between high phosphorus levels and coronary artery calcification (CAC) in healthy adults.

Suggestion from the Author

When the amount of phosphorus rises in our body, the need for calcium also rises. So, when this happens, our body can use calcium stored in bones. This can cause osteoporosis or brittle bones and lead to gum and teeth problems. A balance of dietary calcium and phosphorus can lower the risk of osteoporosis and develop proper bone density. 

• So always prefer protein rich and calcium rich foods in order to get balanced calcium and phosphorus. 
• One can take Vitamin D supplements as it can improve phosphorus absorption. 
• If one go for phosphorus supplement, then he/she can take any of the multivitamins & minerals tablets. That will fill his/her nutritional gap.