Phosphorus: Health benefits, best sources and daily intake

Phosphorus is an essential mineral that plays a vital role in many bodily functions.

Health benefits of phosphorus

Phosphorus helps to maintain strong bones and teeth, filtering waste from the kidneys, and helping cells to produce energy. It is also a component of DNA and RNA, the genetic material that controls the growth, development, and repair of all cells in the body.

One of the most important health benefits of dietary phosphorus is its role in maintaining strong and healthy bones. Phosphorus works with calcium to form hydroxyapatite, the mineral that gives bones their strength. Adequate intake of phosphorus is essential for proper bone growth and development, especially during childhood and adolescence.

Best sources of phosphorus

The best dietary sources of phosphorus include meat, fish, poultry, dairy products, and eggs. Whole grains, nuts, and seeds also contain phosphorus, but it is often in a less bioavailable form. Processed foods, such as soda and packaged snacks, also contain high levels of added phosphorus in the form of phosphoric acid.

See our detailed list: best sources of phosphorus

Phosphorus daily intake

The recommended daily intake of phosphorus varies depending on age and sex. The Institute of Medicine recommends that adults aged 19 to 70 consume at least 700 milligrams of phosphorus per day. Pregnant and lactating women have higher phosphorus requirements, and should consume at least 700 milligrams per day.

While phosphorus is an essential nutrient, it is possible to consume too much. High levels of phosphorus in the blood, known as hyperphosphatemia, can lead to health problems such as kidney damage, osteoporosis, and heart disease. It is important to consume a balanced diet that includes a variety of phosphorus-rich foods, and to speak with a healthcare professional if you have any concerns about your phosphorus intake.