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Phosphorus Daily Intake

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.

Useful Properties

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.

Phosphorus Deficiency

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.

Phosphorus Side Effects

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.

Phosphorus Absorption

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.

Recommendations

Pregnant and nursing women who are under eighteen need more phosphorus – about 1250 mg per day.


Phosphorus Uses

Effective for
Hypophosphatemia, Blood acid condition, called diabetic ketoacidosis

Top 9 Foods Highest in Phosphorus

  • Pumpkin seeds
  • Romano cheese
  • Salmon
  • Scallops
  • Brazil nuts
  • Sirloin
  • Beef
  • Tofu
  • Lentils