Phosphorus

mineral
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Phosphorus is an essential mineral primarily found in bones and teeth, which contain about 85% of the body's supply. It combines with calcium to form hydroxyapatite, a structure that provides skeletal strength and density. Maintaining adequate levels is important for supporting overall bone health. This mineral is also necessary for various metabolic processes, including the production of adenosine triphosphate (ATP), the primary energy source for cells. It is a component of phospholipids in cell membranes and serves as a building block for DNA and RNA, which are necessary for genetic function and protein synthesis. Phosphorus supports the healthy function of the kidneys, muscles, and nerves by aiding waste filtration, muscle contraction, and nerve signal transmission. It also acts as a buffer to help regulate the body's pH balance, which is important for physiological stability.

Natural sources
Milk and dairy products (yogurt, cheese)Meat (beef, chicken, pork)Fish (salmon, tuna, cod)PoultryNuts (almonds, peanuts)Legumes (lentils, beans)Whole grains (oats, whole wheat bread)Eggs

Ingredient forms

No public comparison lists found.

Timing & Intake
AnytimeWith foodTake with It is generally recommended to take Phosphorus with food to minimize potential digestive upset.
Absorption of this mineral does not usually depend on specific timing, though taking it with meals may improve personal tolerance.
Daily Intake
RDA (Men)700 mg
RDA (Women)700 mg
RDI700 mg
Optimal Dosage
Minimum700 mg
Maximum1200 mg
Safety & Toxicity
Upper Limit (UL)4000 mg
Toxicity Threshold5000 mg
Toxicity EffectImpaired calcium absorption
4 safety notes
  • Individuals with kidney disease should use phosphorus supplements only under medical supervision, as they are at higher risk of hyperphosphatemia.
  • Those with hyperparathyroidism or other conditions affecting mineral metabolism should consult a healthcare professional.
  • Avoid excessive intake, as high phosphorus levels can disrupt the calcium-phosphorus balance and potentially lead to adverse effects.
  • Pregnant or breastfeeding women should consult a doctor before taking phosphorus supplements.
Goals
Bone Health
Bone Health
Impact
Highest effect
Typical dose:500–1000 mg
Phosphorus works with calcium to form the mineral structure of bone. Dietary deficiency is rare, and excess intake can disrupt calcium balance, so supplementation is generally less relevant than maintaining an adequate dietary intake.

Study evidence

44 studies

Phosphorus is essential for bone mineralization, but extra supplementation has not been shown to strengthen bones generally. Its effects depend on calcium intake, kidney function, and phosphorus status; both inadequate availability and excessive phosphorus exposure can be relevant to bone problems.

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Studies

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Sources

Up to five highest-ranked published examples per goal. Study counts and charts include all published studies for the connection.

  1. Dairy product consumption, eating habits, sedentary behaviour and physical activity association with bone mineral density among adolescent boys: a cross-sectional observational study.
    Kopiczko A; Czapla M; Juárez-Vela R; Ross C; Uchmanowicz B · BMC pediatrics · 2024
    Cross-sectional study115 participantsBone Health
  2. Burosumab Improved Histomorphometric Measures of Osteomalacia in Adults with X-Linked Hypophosphatemia: A Phase 3, Single-Arm, International Trial.
    Insogna KL; Rauch F; Kamenický P; Ito N; Kubota T; Nakamura A; Zhang L; Mealiffe M; San Martin J; Portale AA · Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research · 2020
    Single-arm trial14 participantsBone Health
  3. Early high calcium and phosphorus intake by parenteral nutrition prevents short-term bone strength decline in preterm infants.
    Pereira-da-Silva L; Costa A; Pereira L; Filipe A; Virella D; Leal E; Moreira A; Rosa M; Mendes L; Serelha M · Journal of pediatric gastroenterology and nutrition · 2011
    Randomized trialBone Health
  4. Phosphate Metabolism in Health and Disease.
    Peacock M · Calcified tissue international · 2021
    Narrative reviewBone Health
  5. Expert consensus on clinical management of metabolic bone disease of prematurity (2021).
    Yan-Mei C; Xin-Zhu L; Rong Z; Xi-Hong L; Xiao-Mei T; Ping-Yang C; Zhi-Chun F; Nutritional Committee of Neonatology Branch of Chinese Medical Doctor Association; Neonatal Nutrition and Health Management Group, Professional Committee of Child Health, Chinese Medical Doctor Association; Editorial Committee of Chinese Journal of Contemporary Pediatrics. · Zhongguo dang dai er ke za zhi = Chinese journal of contemporary pediatrics · 2021
    Guideline / consensusBone Health