Phosphorus (P)


Daily dose 

Recommended daily dose: 800 mg (=0.8 g).

Properties

  • Bone mineral density: Combined with calcium, phosphorus is largely stored in bone tissue. It ensures good bone mineral density, helping to maintain the strength of bones and teeth.
  • Component of cells: The membranes of the body's cells are made up of bilayers of phospholipids and therefore phosphorus.
  • Maintains blood pH: Phosphorus helps to maintain a stable blood pH by neutralising excess acid or alkaline. In this sense, it is essential for the body's equilibrium.
  • DNA and RNA synthesis: Phosphorus is present in DNA and RNA molecules, making it essential for growth.

Indications

Deficiency of phosphorus

Phosphorus deficiency is very rare. In some cases (diabetic ketoacidosis, acute alcohol poisoning, severe malnutrition) hypophosphatemia can occur.

Signs of phosphorus deficiency include fatigue, muscle weakness, loss of appetite, decreased bone mineralisation, bone pain, confusion, tingling and numbness.

Excess phosphorus in the blood

Excessive intake of phosphorus can cause hyperphosphatemia.

In humans, this only occurs in people with end-stage chronic renal failure or vitamin D intoxication.

The effects are reduced calcium absorption and calcification of soft tissues, especially the kidneys.

Observations

Phosphorus is an element that is very present in the body's main molecules, such as DNA and ATP, a real energy "fuel" for the body.

It is found in all the body's cells, but the levels of phosphorus are highest in the bones and blood.

In general, you get enough phosphorus from food, because when you eat meat and vegetables, they are naturally rich in DNA (the nucleus of each cell), which contains phosphorus.

Phosphorus is absorbed by the body in the intestines.

Interactions with other nutrients

Plant foods, such as cereals, legumes and nuts, contain phytic acid, a storage form of phosphorus that is not available to the body.

The phosphorus in these foods is therefore less available than in animal foods.

High doses of calcium in the form of calcium carbonate supplements can interfere with phosphorus absorption, as can excessive use of aluminium-containing antacids.

Chemical properties

The atomic symbol for phosphorus is P and its atomic number is 15.

Phosphorus has an atomic mass of 30.973761998 u.

Phosphorus belongs to the group of pnictogens.

It comes in different forms and colours: white, yellow, red or dark purple.

In the earth and in organisms, phosphorus is mainly found in the form of phosphates.

This means that it is surrounded by four oxygen atoms.

The phosphorus cycle is unique; it does not affect the atmosphere because it has no gaseous component.

Phosphoric acid is a mineral acid obtained by burning phosphorus and is used as a raw material for the production of phosphates.

It is also used as a pH regulator additive (E338), particularly in soft drinks and other industrially carbonated beverages.

Phosphorus food supplements

There are many phosphorus-based supplements available.

They are particularly effective in maintaining bone mass and vitality.

They can also help the body cope during periods of growth or general fatigue.

Supplementation with 250 mg per day is generally recommended.

However, consult your doctor before taking a phosphorus supplement.

Side effects of phosphorus supplements

Taking phosphorus supplements, such as effervescent tablets, can cause diarrhoea.

It is therefore advisable to divide the daily dose into 3 or 4 doses.

Phosphorus nutrients

20 foods rich in phosphorus

Food - Portions - mg

  • Pumpkin seeds - 1/4 cup = 676mg
  • Beef liver, fried or stewed - 100g = 485-497mg
  • Tinned sardines - 100g = 490mg
  • Cooked soya beans - 1 cup = 445mg
  • Sunflower seeds, roasted, oiled or dried - 1/4 cup = 375-393mg
  • Cooked lentils - 1 cup = 377mg
  • Canned or grilled salmon - 100g = 256-354mg
  • Tinned or steamed clams - 100g = 338mg
  • Grilled swordfish - 100g = 337mg
  • Grilled red tuna - 100g = 326mg
  • Grilled poultry giblets - 100g = 223-289mg
  • Grilled fillet of flounder or sole - 100g = 289mg
  • Grilled fillet of halibut, coalfish or pike - 100g = 268-285mg
  • Ham - 100g = 281mg
  • Blue or Alaskan king crab, canned or cooked - 100g = 206-280mg
  • Plain yoghurt, 0% to 4% fat - 125g = 242-265mg
  • Cow's milk, 0% to 3.25% fat - 250ml = 217-261mg
  • Grilled haddock - 100g = 241mg
  • Ricotta cheese, made from semi-skimmed or whole milk - 125ml = 205-240mg
  • Roast turkey, with or without skin - 100g = 198-207mg