Gender | Age | Intake |
---|---|---|
0-6 months | Male | 300 mg/day |
0-6 months | Female | 300 mg/day |
7-12 months | Male | 500 mg/day |
7-12 months | Female | 500 mg/day |
1-3 years | Male | 700 mg/day |
1-3 years | Female | 700 mg/day |
3-7 years | Male | 800 mg/day |
3-7 years | Female | 800 mg/day |
7-11 years | Male | 1100 mg/day |
7-11 years | Female | 1100 mg/day |
11-18 years | Male | 1200 mg/day |
11-18 years | Female | 1200 mg/day |
18–49 years | Male | 800 mg/day |
18–49 years | Female | 800 mg/day |
Pregnant or lactating women younger than 18 | Female | 1250 mg/day |
Pregnant or lactating women older than 18 | Female | 800 mg/day |
Phosphorus makes up about one percent of the human body and is found in all its cells. Most of this essential mineral is contained in teeth and bones.
Phosphorus is required for teeth and bones formation, normal functioning of cells, making adenosine triphosphate (ATP), and regulation of calcium in the body. It takes part in the utilization of fats and carbs, work of the kidneys, contraction of muscles, nerve conduction, and heartbeat.
This mineral is found in most foods, so its deficiency is very rare. Lack of phosphorus can lead to muscle pain, numbness, lowered appetite, improper functioning of immune system, anemia, and rickets.
Too much phosphorus in the blood happens in people suffering from kidney disease and problems with calcium regulation. It can cause formation of deposits in muscles and other soft tissues. The body sends calcium to the blood in order to re-establish the balance, thus weakening the bones and increasing risk of various vascular diseases.
As a rule, a diet providing necessary amounts of protein and calcium also includes enough phosphorus.
Some dietitians say that meat and milk are better sources of the mineral as it is better absorbed from these products. From plants one absorbs no more than half of its amount. If you are going to get phosphorus from lentils, soak them before cooking. It will make them easier of digestion.
Pregnant and nursing women who are under eighteen need more phosphorus – about 1250 mg per day.