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3Phosphorus ( P ) - Body & Health Importance + Top 30 Sources
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: eliseeva.t@edaplus.info
Abstract. The article considers the main properties of phosphorus (P) and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The best natural sources of phosphorus are indicated . The use of the mineral in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of phosphorus on the human body under certain medical conditions and diseases are analyzed separately.
Key words: phosphorus , P, phosphorus, benefit, harm, beneficial properties, contraindications
Phosphorus is an important component of the human skeletal structure, without which the full functioning of the body is impossible. It is necessary for teeth and bones, and also plays a big role in the health of the kidneys, muscles, blood vessels. As you read this article, the macronutrient is actively working in each of the 30 trillion cells in your body. It is easily obtained from food without resorting to supplements. Let's see what foods contain the mineral and its recommended intake.
Functions of phosphorus in the body
In organs and tissues, the mineral exists in the form of phosphate - a salt of phosphoric acid. It is 0.5% of an infant's body weight and 1% of an adult's body weight. This is not so little, since phosphorus is the second most abundant mineral in the body after calcium. [one]
About 85% of its total amount is found in the bones and teeth. The remaining 15% is used to generate energy, maintain a balanced pH, help deliver oxygen, and form genetic material - DNA and RNA. In addition, the component is necessary for the formation of cell membranes. [2]
The level of phosphate in the blood can be:
• high - hyperphosphatemia;
• too low - hypophosphatemia. [3]
As studies show, there is an excess of the mineral in the world, and this problem is of more concern than deficiency. The kidneys help remove excess. But, if they do not work well, hyperphosphatemia develops. [4, 5]
What tests to take to find out about the deficiency or excess of phosphorus?
To determine the amount of a substance, venous blood or urine is examined. The analysis is prescribed to evaluate calcium-phosphorus metabolism in various pathologies: problems with bone tissue, disorders in the functioning of the parathyroid glands, diabetes, chronic kidney disease. [6, 7 8]
Dietary phosphorus: what food contains and how to get the right amount
Most organic phosphorus is found in animal products rich in protein and calcium. Of these, it is easier to digest than from plant foods. The mineral is also added to food as a preservative. It is especially abundant in processed foods: fast food, sausages, drinks. To find it in the list of ingredients, you need to look for ingredients with the phrase "phos". Phosphates from dietary supplements are almost 100% absorbed and increase the risk of an excess of the component. [9, 10]
Foods high in phosphorus for detoxification and body strengthening
Finding food with high levels of the mineral is not difficult. There is a lot of it in pork, seafood, cheeses.
Top 15 Animal Foods High in Phosphorus [11]
No. Product mg per 100 g
1 Whey protein powder 1 321
2 Powdered milk 776
3 Swiss cheese 574
4 Mozzarella cheese 548
5 Carp baked 531
6 Caviar red or black, thermally processed 515
7 Sardine in oil, canned 490
8 Fried chicken liver 442
9 Cheeses with mold 387
10 Clams boiled 338
11 Smoked herring 325
12 Pink salmon baked 313
13 Mussels boiled 285
14 Pollack baked 283
15 Crab sticks 282
Plant foods such as garlic, potatoes, whole grains, broccoli, and dried fruits can also be good sources. However, the mineral is less absorbed from vegan foods.
Top 15 plant foods with the highest phosphorus content [11]
No. Food Content per 100 g (mg)
No. Product mg per 100 g
1 Rice bran 1677
2 Soy protein powder 1 272
3 Pumpkin seeds, peeled and raw 1 233
4 Sunflower seeds, peeled and roasted 1 155
5 poppy seeds 870
6 chia seeds 860
7 Roasted sesame 774
8 Oat bran 734
9 cocoa powder 734
10 Brazilian nut 725
11 linseed 642
12 Raw cashew 593
13 roasted almonds 471
14 Crispbread multigrain 374
15 popcorn salty 358
Top 100 Natural Phosphorus Sources
Organic phosphorus is not considered harmful and rarely leads to excess. This is mainly due to processed foods, which disrupt bone and mineral metabolism. [12]
Phosphorus Daily ValueThe need for the mineral depends on age and diseases. It is easy for most people to get enough of it and even more than they need. In the absence of kidney problems, the excess is easily excreted and does no harm. [13]
Daily intake of phosphorus
Life period Age
Men and women (mg/day)
babies
0-12 months undefined
Children
1-8 years 3000
Teenagers and adults 9-70 years old 3,500-4,000
adults over
71 years old 3000
Many nutritionists advise adults not to exceed 3,000-3,500 mg/day to avoid adversely affecting the balance of other compounds. Pregnant and lactating women do not need to increase the intake of the substance, but the dosage changes with certain pathologies.
In rare cases, the daily requirement for phosphorus increases:
• for some diabetics taking insulin;
• with alcoholism - alcohol leaches the mineral from the bones and not only;
• due to anorexia, malnutrition; [fourteen]
• with problems with the absorption of nutrients - Crohn's disease, celiac disease, etc.
Daily macronutrient requirement is reduced in calcium oxalate kidney stones. Reduce consumption is also necessary for other diseases of the kidneys and the cardiovascular system. [fifteen]
Top 7 Health Benefits of Phosphorus
1. Affects the state of the musculoskeletal system and the nervous system. A macronutrient supports muscle contraction, nerve and cell function. It strengthens bones, teeth, muscles, tendons, joints, cartilage, connective tissues. Scientists believe that a high dietary intake of phosphorus, along with calcium, reduces the risk of osteoporosis. [16, 17, 18]
2. Supports tissue and organ health. Phosphorus is an important element in the DNA structure of most cells. It promotes their recovery, allows you to stay active. This is possible due to the creation of protein and the stimulation of certain hormones on which metabolism depends.
3. Improves digestion. The substance stimulates the digestion of niacin and riboflavin. B vitamins are involved in many processes - energy metabolism, emotional response, and the functioning of the neurological system. [19, 20]
4. Promotes detoxification. The mineral increases the amount and frequency of urination to normalize uric acid levels, get rid of excess sodium, water, and even fat, since urine usually contains about 4% fat. In fact, it maintains the balance of fluids and compounds, helps the kidneys to remove toxins and get rid of toxins. [21]
5. Supports cognitive development. Phosphorus is found in brain cells and affects its performance, as well as development, attention, and memory. Research has linked mineral deficiency to an increased risk of cognitive impairment. [22]
6. Provides hormonal balance. Phosphate is an indispensable part of the hormonal system. It interacts directly with the endocrine glands to help regulate hormone production and release. The synthesis of hormones for reproductive health also depends on the substance. [23]
7. Manages and stores energy in the body. Phosphorus helps convert proteins, fats and carbohydrates into energy. With its participation, ATP is produced, a molecule that the body uses to store energy. [24 ]
Interaction and combination of phosphorus with vitamins, minerals
The balance of iodine, magnesium, zinc and other nutrients depends on the amount of the compound in the body:
• Phosphorus and calcium are too interconnected - when there is more phosphate, the body begins to use the calcium stored in the bones. This can cause them to become brittle and lead to problems with the gums and teeth. Therefore, to protect against osteoporosis, you need to take both substances or combine them in food. An excellent example is dairy products, which are rich in two compounds. [25]
• Vitamin D helps the body absorb phosphorus from foods and bind to calcium. Vitamin K is also involved in this process, so the balance of all compounds is so important. [26]
• The component, together with B vitamins, supports kidney function, normal heartbeat, muscle contractions and the transmission of nerve impulses.
There is no need to worry about retaining phosphate in foods during cooking. Cooking affects its concentration in different ways. For example, frying sesame seeds slightly increases the content, while cashews decrease it. Nutritionists advise not to pay attention to this, since there are a lot of sources of the mineral - you need to be afraid not of a deficiency, but of its excess.
Phosphorus in medicine: why drugs are used and to whom they are prescribed
Phosphorus-containing dietary supplements, drugs in the form of tablets or injections are prescribed by doctors in rare cases to protect against urolithiasis, increase the acidity of urine - the treatment of urinary tract infections. [27]
Phosphate and calcium supplements can be taken by older adults at high risk for osteoporosis, a combination that increases bone density. It is also believed to improve athletic performance and strength, although there is not enough clinical data to support this claim.
It is important to take the component under the supervision of a professional, since in excess it affects the body's ability to absorb iron, calcium, magnesium, zinc. To prevent the loss of other beneficial compounds, it is prescribed as part of a multivitamin, mineral complex.
Scientific research and phosphorus: scientists' opinions about the mineral
• Phosphate supplements have long been thought to help treat urinary tract infections. However, a 2015 study shows that doctors were wrong - high pH urine is better at fighting germs than low pH urine. [28]
• Sodium phosphate laxatives are often used to prepare for a colonoscopy. The drug, which was once considered safe, in recent years often causes complications, since when prescribing it, doctors do not take into account all the pathologies of patients. Common side effects are hyperphosphatemia, renal failure. [29, 30]
• Excess phosphorus is associated with tissue damage. Scientists note that adverse effects occur even in people with normal kidney function. One of the reasons is the increase in the diet of products with a high degree of processing (semi-finished products, sausages, etc.). [31]
• Scientists examined more than 2 thousand popular products and found phosphorus-containing additives in 44% of them. Dry food mixes, ready-made frozen food, packaged meat, bread, pastries, and yogurts are leaders in the anti-rating. 100 g of such products contain approximately 67 mg more phosphorus than food without additives. If you want to protect your health and eliminate a dangerous component from your diet, then you will have to spend more on food. On average, meals will cost $2 more each day. [32]
Contraindications to taking phosphorus and possible complications
People with chronic kidney disease should avoid phosphate supplements - the mineral can accumulate and lead to hyperphosphatemia, since it is difficult for the body to remove excess from the body. This also applies to those who have trouble processing calcium.
Phosphorus Deficiency Symptoms
The mineral is rarely lacking, but sometimes it can happen due to starvation, an eating disorder. The problem is occasionally faced by people with chronic obstructive pulmonary disease, severe burns of more than 50%, sepsis, hypothyroidism. People do not notice side effects if the level of the substance is reduced for a short time. With moderate or severe hypophosphatemia, you may experience:
• muscle weakness;
• fast fatiguability;
• bone pain
• numbness or tingling in the arms or legs.
Symptoms are especially pronounced with an additional deficiency of calcium, vitamin D. The main signs of excess phosphorus
At a high concentration of the mineral, the same symptoms appear as at a low one. If its level is not normalized in a timely manner, it can lead to a heart attack, stroke, death. To reduce the burden on the kidneys, doctors may prescribe phosphate binders. [33]
The interaction of phosphorus with drugs
The mineral does not combine well with certain medications. Its level is reduced:
• insulin;
• diuretics;
• ACE inhibitors to lower blood pressure;
• antacids for the treatment of acid-dependent diseases of the gastrointestinal tract -neutralization of hydrochloric acid (especially with aluminum, calcium, magnesium);
• anticonvulsants;
• medicines to lower cholesterol;
• heparins for blood thinning.
Other drugs can cause an excessive increase in phosphorus:
• corticosteroids;
• potassium supplements and potassium-sparing diuretics.
If you are taking any of these medicines, you should not take them with phosphate supplements without your doctor's permission. Only an expert can choose the right dosage and distribute the intake throughout the day to avoid side effects.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
The body needs a mineral to perform many functions, but this is not a reason to take it in the form of supplements. Most people get enough phosphorus in a healthy diet - it is abundant in protein foods, it
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is easily absorbed and supports healthy bones, high energy levels, and hormone production. It is more important to ensure that there is no excess of the macronutrient. Nutritionists, nutritionists advise not to get hung up on it, and take care of a varied, balanced diet.
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An extended HTML version of this article is available on the edaplus.info website . Phosphorus - value for the body and health + 30 best sources
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: eliseeva.t@edaplus.info
Received 19.01.2022
Abstract. The article considers the main properties of phosphorus (P) and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The best natural sources of phosphorus are indicated . The use of the mineral in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of phosphorus on the human body under certain medical conditions and diseases are analyzed separately.
