A ubiquitous mineral in nature and the second most abundant mineral in the human body, phosphorus accounts for ~1% of total body weight. But how and from whom can we absorb this mineral?
Do you know that phosphorus has not only health benefits but also disadvantages. Phosphorus must be used responsibly so as not to harm your health.
Phosphorus - what is it?
You may have heard the words "phosphorus" and "phosphate". But you may be wondering what these terms mean and what they have to do with your diet.
Phosphorus is a mineral that occurs naturally in many foods and is also available as an additive. It performs many functions in the body. It is the main element of bones, teeth and cell membranes. Helps activate enzymes and maintains a normal blood pH level.
It plays an important role in the health of every cell in the body, including our:
- for the kidneys
- for the bones
- for the muscles
- blood vessels
What are phosphates?
Phosphates are a form of phosphorus. Most phosphates are widely used in household and industrial chemistry, fertilizer production. You can find phosphates in:
- in dishwashing detergents
- in baking ingredients
- in processed cheese
Phosphate is also a medicinal form of phosphorus, and you can take it as a dietary supplement if you can't get enough phosphorus naturally. Certain diseases can prevent you from getting enough phosphorus.
Phosphate is an electrically charged particle that contains the mineral phosphorus. Phosphorus, together with the mineral calcium, forms strong bones and teeth.
How does phosphorus work in the body?
Phosphorus works with calcium to help strengthen bones. Bone health requires proper calcium and phosphorus content.
Phosphorus is a mineral that makes up 1% of the total human body weight. It is the second most abundant mineral in the body. It is present in every cell of the body. Most of the phosphorus in the body is found in bones and teeth.
The body absorbs less phosphorus when calcium levels are too high, and vice versa. For proper absorption of phosphorus, you also need optimal vitamin D quantity.
Lack of phosphorus in the body
Phosphorus deficiency is called hypophosphatemia. Hypophosphatemia occurs when the amount of phosphorus in the blood becomes too low (about 2.7 mg). This lowers your energy levels. It can also cause:
- muscle weakness
- fatigue
- inability to exercise
Inadequate levels of phosphorus, low levels of calcium and vitamin D can lead to weaker, softer bones over the long term. This causes joint and muscle pain.
The amount of phosphorus in your body is tightly controlled. Kidneys, bones and intestines strictly regulate the amount of phosphorus in the body. A low level can be a sign of a disorder.
Symptoms of excess phosphorus
A high level of phosphorus in the blood is called hyperphosphatemia. Some of the symptoms of these conditions overlap with low phosphorus events. These symptoms include:
- joint pain
- muscle pain
- muscle weakness
People with high levels of phosphorus may also experience itching and red eyes. Symptoms of high phosphorus cases can be severe:
- constipation
- nausea
- vomiting
- diarrhea
Your doctor can help determine the cause of high or low phosphorus in your body and the best way to treat it.
The amount of phosphorus in the body
If you have a phosphorus deficiency, you may experience a number of bone-related symptoms. For example, you may have bone pain or brittle bones that break more easily. Loss of appetite is another symptom that can make it difficult to increase phosphorus levels through a healthy diet.
Other symptoms include:
In addition, children who do not have enough phosphorus in their bodies may have poor growth or problems with bone and tooth development.
Reasons why there may be too little phosphorus in the body
We get phosphorus through the food we eat. If we don't have adequate nutrition or have conditions that affect our ability to use this mineral, we can develop a phosphorus deficiency (hypophosphatemia).
Starvation
Phosphorus deficiency is rare. Even when people don't get enough of this mineral in their diet, the body can compensate by reabsorbing what's already in the blood. In addition, severe cases of starvation can cause hypophosphatemia.
If you are deficient in other vitamins such as vitamin D, the way they work together can make it harder for you to absorb phosphorus and other minerals like calcium.
Diabetes
Diabetes can also cause deficiency, especially in people recovering from an episode of diabetic ketoacidosis. This means that the body does not produce enough insulin and cannot break down fat. As a result, acids build up in the blood, which can lead to phosphorus deficiency.
Alcoholism
Alcoholism can also lead to poor nutrition. As a result, people with alcoholism can develop nutritional deficiencies, including hypophosphatemia. Deficiency may be especially likely in people who are diagnosed with alcohol abuse.
Anorexia
Individuals who are being treated for eating disorders such as anorexia may be treated with nutrition. If these procedures contain a lot of calories, but too little phosphorus, a deficiency may occur.
Hereditary disorders
There are also certain genetic disorders that affect the body's ability to store phosphorus. These disorders often occur because too much phosphorus is excreted in the urine or because the mineral is not absorbed from food.
Reasons why there may be too much phosphorus in the body
Hyperphosphatemia usually has no immediate symptoms. However, hyperphosphatemia can remove calcium from your bones and blood, which can lead to hypocalcemia.
Symptoms of hypocalcemia include:
- Cramps.
- Brittle nails.
- Dry skin.
- Coarser hair than you are used to.
- Memory problems.
- Irritability.
- Tingling in the lips, tongue, fingers and/or feet.
- Seizures.
Most people get about 800 to 1,200 milligrams (mg) of phosphorus each day from foods such as red meat, dairy products, chicken, fish, and fortified grains. In the body, phosphate is found in bones and teeth, inside cells, and in much smaller amounts in the blood.
Your kidneys help remove extra phosphorus from your body to maintain balance. When your kidneys are damaged, your body can't remove phosphorus from the blood fast enough. This can lead to chronically elevated phosphorus levels.
Other possible causes of hyperphosphatemia include:
- low levels of parathyroid hormone (hypoparathyroidism)
- cell damage
- high vitamin D content
- diabetic ketoacidosis – high levels of acids called ketones in the blood of people with diabetes
- injuries, including those that cause muscle damage
- serious infections throughout the body
How to get the right amount of phosphorus
Recommended daily doses are:
| Year | Quantity per day |
| 0 to 12 months | 275 mg |
| 1 to 3 years | 460 mg |
| 4 years and older | 1,250 mg |
| Pregnant or nursing mothers | 1,250 mg |
Doctors may prescribe phosphate binders to balance phosphorus levels. They are taken with meals and snacks and limit the amount of phosphorus that the body can absorb.
Lifestyle choices can help balance high phosphorus levels. You can try:
- get enough exercise
- stay well hydrated
- eat a balanced diet low in phosphorus
This can help you get the right amount of phosphorus for your body.
Foods high in phosphorus
Finding foods rich in phosphorus is not difficult. Examples:
- pork (333.00 mg phosphorus)
- cod (220.00 mg phosphorus)
- salmon (342.00 mg phosphorus)
- tuna (278.00 mg phosphorus)
Good sources of phosphorus include:
- milk
- milk chocolate
- yogurt
- scrambled eggs
Whole grains, egg yolks are also high in phosphorus. Although phosphorus is naturally present in many foods, processed foods can contain many phosphorus additives that help the body.
Foods that are low in phosphorus
Almost all fresh fruits and vegetables are low in phosphorus. These foods are also an important part of your daily diet. Other foods that are very low in phosphorus include:
- popcorn
- corn flakes
- bread
- egg white
These foods can help your body maintain normal levels of phosphorus in the body simply because they contain small amounts of phosphorus.
How does phosphorus affect the kidneys?
Your kidneys help remove excess phosphorus from your blood, keeping it in balance. Phosphorus levels can be too high if the kidneys are not working as expected. It can also cause an increase in calcium levels.
Dangerous calcium deposits can form in your:
- in the heart
- in blood vessels
- in the eyes
- in the lungs
People with kidney disease may need dialysis (kidney replacement therapy, which is used when the kidneys are no longer able to rid the body of waste products) to allow their kidneys to clear excess phosphorus.
Medicines from excess phosphorus
Phosphorus drugs can be used in a variety of ways. They have been proven to:
- acts as a laxative
- to treat urinary tract infections and urinary stones
- treat low mineral levels
Phosphorus supplements can also help rebuild bones and reduce excess calcium in the body due to an overactive parathyroid gland (a small endocrine gland located in the neck in humans and vertebrates (except fish).
Phosphorus - help for your health
Phosphorus is an integral part of healthy bones and a healthy body. Sometimes medical conditions, such as kidney disease, can affect the amount of phosphorus in your body.
Consult your health care professional if you experience any symptoms of high or low phosphorus levels.
