{"id":2016,"date":"2026-07-28T06:09:18","date_gmt":"2026-07-28T06:09:18","guid":{"rendered":"https:\/\/ywk2.julongguang.com\/?p=2016"},"modified":"2026-07-28T06:09:19","modified_gmt":"2026-07-28T06:09:19","slug":"phosphorus-the-bone-fortifier","status":"publish","type":"post","link":"https:\/\/ywk2.julongguang.com\/?p=2016","title":{"rendered":"Phosphorus: The Bone Fortifier"},"content":{"rendered":"\n

Phosphorus works with calcium to build strong bones and teeth, plus other important roles.<\/a><\/p>\n\n\n\n

Ask someone to name a nutrient that builds\u00a0strong bones\u00a0and teeth, and they\u2019ll likely say calcium. While that\u2019s true, it\u2019s not the whole answer. Calcium, the most plentiful mineral in your body, is critical to skeletal and dental health. But calcium without phosphorus is like Batman without Robin.<\/p>\n\n\n\n

\u201cThese two minerals work together to support critical body functions, such as creating strong bones, maintaining muscle function and keeping nerves healthy,\u201d says registered dietitian Kate Patton, RD, LD.<\/p>\n\n\n\n

What is phosphorus?<\/h2>\n\n\n\n

Phosphorus is the second-most plentiful mineral in your body (after\u00a0calcium). This essential\u00a0micronutrient\u00a0is in every cell. Its main job is to build and maintain strong\u00a0bones\u00a0and\u00a0teeth. But it also plays a role in energy production and repairing damaged cells and tissues.<\/p>\n\n\n\n

Is phosphorus healthy?<\/h3>\n\n\n\n

Phosphorus \u2014 in the right amounts \u2014 is good for you. The mineral offers several health benefits:<\/p>\n\n\n\n

1. Prevents osteoporosis<\/h4>\n\n\n\n

Nearly all the phosphorus in your body \u2014 85% \u2014 is in your bones and teeth. (The rest is in your blood and soft tissue cells.) Your body turns phosphorus and calcium into calcium phosphate salts. These salts strengthen your bones, helping prevent\u00a0osteoporosis.<\/p>\n\n\n\n

2. Protects your heart<\/h4>\n\n\n\n

Phosphorus helps your\u00a0kidneys\u00a0get rid of excess calcium. If you don\u2019t get enough phosphorus, calcium can build up in your blood vessels, leading to hardening of your arteries (atherosclerosis) and\u00a0coronary artery disease. Both conditions increase your risk of\u00a0heart attacks\u00a0and\u00a0strokes.<\/p>\n\n\n\n

You\u2019re at risk for similar complications if your phosphorus levels get too high. A\u00a0review\u00a0of six studies and 120,000 participants found that those with high phosphorus levels were 36% more likely to die from\u00a0heart disease.<\/p>\n\n\n\n

3. Supports nerve function<\/h4>\n\n\n\n

Phosphorus helps your nervous system function smoothly by triggering the release of\u00a0neurotransmitters. These chemical messengers carry signals from your nerves to other nerves, muscles and cells. It\u2019s these nerve signals that trigger voluntary and involuntary\u00a0muscle\u00a0movements.<\/p>\n\n\n\n

4. Promotes a healthier urinary system<\/h4>\n\n\n\n

Your healthcare provider may recommend taking a phosphate\u00a0supplement\u00a0(the salt form of phosphorus) if you have a\u00a0urinary tract infection\u00a0(UTI). Phosphate can help get rid of excess calcium in urine where bacteria grow.<\/p>\n\n\n\n

Phosphate supplements may also help if you\u2019re prone to developing calcium phosphate\u00a0kidney stones. Phosphate increases urine acidity, preventing the stones from forming.<\/p>\n\n\n\n

How much phosphorus do you need every day?<\/h3>\n\n\n\n

Your body doesn\u2019t make phosphorus, so you must get the mineral from foods or supplements. The amount of phosphorus (measured in milligrams or mg) you need each day depends on your age, whether you\u2019re\u00a0pregnant\u00a0or\u00a0breastfeeding, or have certain health conditions.<\/p>\n\n\n\n

Age<\/th>Recommended Dietary Allowance (RDA)<\/th><\/tr><\/thead>
Birth to 6 months<\/td>100 mg<\/td><\/tr>
Infants 7 to 12 months<\/td>275 mg<\/td><\/tr>
Children 1 to 3 years<\/td>460 mg<\/td><\/tr>
Children 4 to 8 years<\/td>500 mg<\/td><\/tr>
Children 9 to 19 years<\/td>1,250 mg<\/td><\/tr>
Adults 19 years and older<\/td>700 mg<\/td><\/tr>
Pregnant and breastfeeding teens<\/td>1,250 mg<\/td><\/tr>
Pregnant and breastfeeding adults<\/td>700 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Source: National Institutes of Health<\/em><\/p>\n\n\n\n

What foods are high in phosphorus?<\/h4>\n\n\n\n

Protein-rich foods, such as meats and dairy products, are naturally high in phosphorus. You can also get phosphorus from certain\u00a0vegan protein sources. But your body absorbs more phosphorus from animal products than plants.<\/p>\n\n\n\n

Good sources of phosphorus include:<\/p>\n\n\n\n

    \n
  • Dairy milk\u00a0and products such as\u00a0yogurt,\u00a0cottage cheese\u00a0and\u00a0cheese.<\/li>\n\n\n\n
  • Eggs.<\/li>\n\n\n\n
  • Fish, like\u00a0salmon.<\/li>\n\n\n\n
  • Legumes, such as\u00a0lentils,\u00a0kidney beans\u00a0and peas.<\/li>\n\n\n\n
  • Nuts\u00a0and\u00a0seeds.<\/li>\n\n\n\n
  • Poultry.<\/li>\n\n\n\n
  • Red meat, including\u00a0pork\u00a0and\u00a0beef.<\/li>\n\n\n\n
  • Vegetables, including\u00a0asparagus\u00a0and\u00a0potatoes.<\/li>\n\n\n\n
  • Whole grains, like\u00a0brown rice\u00a0and\u00a0oatmeal.<\/li>\n<\/ul>\n\n\n\n

    Food manufacturers also add phosphorus to processed foods, such as\u00a0breads. Look for these phosphorus additives on the ingredient list:<\/p>\n\n\n\n

      \n
    • Phosphoric acid.<\/li>\n\n\n\n
    • Sodium phosphate.<\/li>\n\n\n\n
    • Sodium polyphosphate.<\/li>\n<\/ul>\n\n\n\n

      What is phosphorus deficiency?<\/h3>\n\n\n\n

      Most people in the U.S. get more phosphorus from daily meals and snacks than they need.<\/p>\n\n\n\n

      That\u2019s why phosphorus deficiency (hypophosphatemia) is rare.<\/p>\n\n\n\n

      But certain conditions can make it harder for your body to absorb and use phosphorus. These include:<\/p>\n\n\n\n

        \n
      • Alcohol use disorder.<\/li>\n\n\n\n
      • Hypothyroidism.<\/li>\n\n\n\n
      • Malnutrition.<\/li>\n\n\n\n
      • Parathyroid disease.<\/li>\n\n\n\n
      • Vitamin D deficiency.<\/li>\n<\/ul>\n\n\n\n

        What are the signs of phosphorus deficiency?<\/h4>\n\n\n\n

        You may not be getting enough phosphorus if you experience:<\/p>\n\n\n\n

          \n
        • Anemia.<\/li>\n\n\n\n
        • Bone pain and\u00a0fractures.<\/li>\n\n\n\n
        • Muscle weakness.<\/li>\n<\/ul>\n\n\n\n

          Can you have too much phosphorus?<\/h3>\n\n\n\n

          Excess phosphorus isn\u2019t a problem for most people. Phosphorus is a\u00a0water-soluble nutrient, so your kidneys flush out what your body doesn\u2019t need. But people with\u00a0chronic kidney disease\u00a0are at risk of developing unusually high phosphorus levels (hyperphosphatemia).<\/p>\n\n\n\n

          \u201cKidney damage makes it harder for your kidneys to remove waste,\u201d says Patton. Phosphorus can build up in your blood, increasing your risk of\u00a0kidney failure, heart disease and other serious complications.<\/p>\n\n\n\n

          \u201cIf you have chronic kidney disease, your provider may recommend a\u00a0renal diet\u00a0that\u2019s low in phosphorus,\u00a0potassium\u00a0and\u00a0salt\u00a0(sodium),\u201d she adds.<\/p>\n\n\n\n

          Should you take phosphate supplements?<\/h4>\n\n\n\n

          Probably not. \u201cYour body absorbs and uses phosphorus from foods better than supplements,\u201d states Patton. \u201cOf course, in certain situations, your healthcare provider may recommend a phosphate supplement.\u201d<\/p>\n\n\n\n

          If you\u2019re concerned about too much or too little phosphorus, a healthcare provider can order a blood test to check your mineral levels. If tests show you need more phosphorus, head to the store and stock up on lean meats, dairy products and other phosphorus-rich foods.<\/p>\n","protected":false},"excerpt":{"rendered":"

          Phosphorus works with calcium to build strong bones and teeth, plus other important roles. Ask someone to name a nutrient that builds\u00a0strong bones\u00a0and teeth, and they\u2019ll likely say calcium. While that\u2019s true, it\u2019s not the whole answer. Calcium, the most plentiful mineral in your body, is critical to skeletal and dental health. But calcium without…<\/p>\n","protected":false},"author":1,"featured_media":2017,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_bst_post_transparent":"","_bst_post_title":"","_bst_post_layout":"","_bst_post_sidebar_id":"","_bst_post_content_style":"","_bst_post_vertical_padding":"","_bst_post_feature":"","_bst_post_feature_position":"","_bst_post_header":false,"_bst_post_footer":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-2016","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t