Phosphorus The Nutrients Source: Health Benefits And More

What is Phosphorus?

Phosphorus The Nutrients Source: Phosphorus is a mineral and an essential nutrient that is critical for many bodily functions. It is the second most abundant mineral in the human body, after calcium, and it is found in every cell in the body. Phosphorus is involved in a number of important processes, including the formation of DNA, the production of energy, and the growth and maintenance of healthy bones and teeth.

Functions in the Body

Phosphorus plays a number of important roles in the body.

  • It is involved in the formation of DNA, the genetic material that contains the instructions for the growth and development of cells.
  • Phosphorus is also involved in the production of energy, as well as in the growth and maintenance of healthy bones and teeth.
  • Additionally, phosphorus is involved in the regulation of pH levels in the body, which helps to keep the body’s pH level within a healthy range.

Health Benefits

Nerve and Musculoskeletal Health

The musculoskeletal system is made up of your bones, teeth, muscles, tendons, joints, cartilage, and connective tissues; phosphorus is required for the proper operation of these structures. Phosphorus supports muscle contraction, maintains neurons and cells, and aids in bone and tooth repair and sturdiness.

Blood Health

Iron and phosphorus are both necessary for hemoglobin to function properly in transferring oxygen from the lungs to the blood. Your blood is kept oxygenated by the phosphorus-containing molecule 2,3-diphosphoglycerate and iron.

  • maintaining healthy teeth and bones
  • facilitating muscular contraction;
  • facilitating muscle recovery following exercise;
  • filtering and eliminating waste from the kidneys;
  • enhancing the body’s overall healthy nerve conduction
  • synthesis of DNA and RNA
  • controlling the body’s energy storage and use

Food Sources

Most people consume enough amounts of phosphorus, especially if they consume a variety of foods high in calcium and protein.

The majority of protein-rich foods are top-notch phosphorus suppliers. Among these foods are:

  • chicken
  • turkey
  • pork
  • seafood
  • seeds
  • low-fat dairy products, such as yogurt and cottage cheese
  • nuts

The body does not as readily absorb the phosphorus in other meals that are lower in protein, even if they may be rich suppliers of phosphorus. These comprise:

  • garlic
  • potatoes
  • whole grains
  • broccoli
  • dried fruit


Phosphorus deficiency is rare, but it can occur in individuals who have poor diets or medical conditions that affect their ability to absorb phosphorus. Symptoms of phosphorus deficiency can include fatigue, muscle weakness, and osteoporosis. Additionally, phosphorus deficiency can lead to an increased risk of developing certain medical conditions, including heart disease and kidney disease.

Toxicity and Dosage Recommendations

While phosphorus is an essential nutrient, it is also possible to get too much phosphorus. High doses of phosphorus can lead to toxicity, which can cause a number of symptoms, including nausea, vomiting, and constipation. It is important to talk to your doctor about the best dosage of phosphorus for you, based on your age, gender, and overall health.


Phosphorus is an essential nutrient that is critical for many bodily functions. From building and maintaining healthy bones and teeth to regulating pH levels and producing energy, phosphorus is a vital component of good health. To ensure that you are getting enough phosphorus, be sure to eat a balanced diet that includes a variety of phosphorus-rich foods, and talk to your doctor about the best dosage of phosphorus for you.