Supplements

Phosphorus

Next to calcium, phosphorus is the most abundant mineral in the body, making up about 1% of total body weight. Most of it is found in bones and teeth. Phosphorus is present in the body as phosphates and, in addition to its role in bone formation, it is vital to energy production and exchange. Phosphorus helps in muscle contraction and nerve conduction. It aids kidney function and helps maintain the body's pH balance.

Niacin cannot be assimilated without phosphorus. Phosphorus is present in every cell in the body and is needed for the transference of nerve impulses.

Phosphorus is needed for blood clotting, contraction of the heart muscle and normal heart rhythm and kidney function.

It is also necessary for the absorption of many vitamins and minerals, including vitamin D, calcium, iodine, magnesium, and zinc. A proper balance of magnesium, calcium, and phosphorus should be maintained at all times. If one of these minerals is present in either excessive or insufficient amounts, this will have adverse effects on the body.

Deficiency: Deficiencies are rare because this mineral is found in most foods, especially processed cooked foods and carbonated soft drinks.

Phosphorus deficiency, or hypophosphatemia, is rare except in people affected by certain diseases, in those receiving parenteral nutrition, or in those who have received phosphate-binding agents that contain aluminum for extended periods. It has been associated with anorexia, anxiety, apprehension, bone pain, bone fragility, stiffness in the joints, fatigue, irregular breathing, irritability, numbness, paresthesias, weakness, and weight change. In children, decreased growth, poor bone and tooth development, and symptoms of rickets may be signs of phosphorus deficiency.

Depleting Agents: Ricketts and Pyorrhea are phosphorus deficient diseases.

Sources: Phosphorus is found in most foods, especially processed cooked foods and carbonated soft drinks. Significant amounts of phosphorus are contained in asparagus, bran, brewer's' yeast, corn, dairy products, eggs, fish, dried fruit, garlic, legumes, nuts, sesame, sunflower and pumpkin seeds, meats, poultry, salmon, and whole grains.

Precautions: A greater concern for physicians is hyperphosphatemia, or an excess of phosphorus. This is most often the result of dietary imbalance. This has a negative result in terms of bone density and is of particular concern to women. Acute or chronic renal failure may also lead to hyperphosphatemia; in these cases restricting phosphorus intake to 800 to 1,000 mg is indicated.

Dosage Ranges and Duration of Administration: Phosphorus is available over the counter in capsules. Because it is readily available in a variety of foods, phosphorus supplementation is usually confined to athletes who take it to reduce muscle pain and fatigue.

The U.S. RDA for phosphorus is 800 to 1,200 mg daily. The RDA for those up to age 24 and during pregnancy and lactation is 1,200 mg daily.