Dietary Phosphorus (represented by the letter “P” in the periodic table of elements) can be found in all of the body’s cells and fluids. Â Second to calcium, phosphorus is the most abundant mineral in our bodies, present in approximately 650 mg. Â It can also be easily found in foods. Â This important element fulfills fundamental bodily functions like those mentioned below: Â 
- Participates in cellular division and growth.
- Participates in bone maintenance and formation, along with good tooth development.
- Nourishes the brain, improving memory (phosphorus is known as “brain food“).
- Takes part in almost all metabolic and energetic processes in the body.
- Helps maintain blood PH slightly alkaline.
- A very important component of DNA, forms part of all cell membranes, especially brain tissue.
- Increases endurance for people who work physically demanding jobs and athletes, providing a more competitive physical condition.
- Helps normal milk secretion in mothers.
- Participates in the formation of muscle tissue and cellular metabolism.
Good amounts of phosphorus can fortunately be found in almost all foods. Â Below, we will give you a few options:
- Seafood: fish, salmon, tuna, etc.
- Seaweed
- Pollen, honey, royal jelly, and their derivatives
- Dried fruit: sunflower, sesame, pistachio, almonds, walnuts, granola, etc.
- Legumes: soy, broccoli, carrots, alfalfa, and other legumes in varying percentages.
- Grains: oats, spelt, amaranth, whole grain rice, yeast, wheat bran
- Eggs
- Dairy
- Tofu and soy derivatives
- Dried fruit
- Whole grains and legumes
Since phosphorus can be found in the majority of foods, this deficiency is very rare, although symptoms can be present with a deficiency:
Symptoms of dietary phosphorus deficiency:
- Weakness
- Lack of energy
- Hyperthyroidism
- Kidney disease
- Poor memory
- Shakes and dysarthria
- In some cases, anorexia and respiratory problems
- Vitamin D deficiency
Recommended dosage:
Between approximately 800 and 1200 mg, especially in people younger than 24 years of age.
Calcium-phosphorus relation
These two must be balanced in the body, as either an abundance of lack of either of these minerals affects the body’s ability to absorb the other. Â An excess of phosphorus, for example, reduces calcium absorption. Â It has been proven today that frequent ingestion of antacids causes decreased phosphorus levels in the body.
The body naturally releases phosphorus through the urine.
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