Phosphorus (PO4)

Functions

  • formation of bones and teeth
  • collagen formation
  • helps form membranes and genetic materials
  • activation of enzymes that convert food to energy
  • maintenance of body's proper acid/base balance
  • ATP (energy) production, nerve and muscle function

Deficiency

Rare

  • muscular weakness
  • irritability
  • bone pain
  • skin sensitivity
  • loss of appetite

Characteristic

  • Mineral

Good Sources

Phosphorus

Natural

  • milk and dairy products
  • egg yolks
  • meat, poultry, and fish
  • whole grains
  • beans, peas, soybeans
  • nuts and seeds
  • green and root vegetables
  • fruits
  • nearly all foods
Food Quantity mg
Scallops 6 medium 200
Milk, non-fat 1 cup 250
Trout, broiled 3 oz 260
Cottage cheese, low fat 1 cup 340
Sunflower seeds, hulled 1 oz 240

Artificial

  • brewer's yeast
  • wheat bran
  • wheat germ
  • highly carbonated beverages

Recommended Daily Allowances (RDA)

  • Males and Females
    • Adults
      • 700 mg
    • 25-51 yrs.
      • 800 mg
    • 11-24 yrs.
      • 1,200 mg
  • Pregnant/Lactating females
    • 1,200 g
  • Children (1-10 yrs)
    • 800 mg
  • Infants
    • 7 mths-1 yr
      • 500 mg
    • birth-6 mths
      • 300 mg
  • Varied values reflect different references

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • 4,000 mg
  • Generally considered nontoxic
  • Intakes above UL may lead to negative health consequences.
    • Excessive intake may lower blood calcium level
    • osteoporosis (rare)

Supplementation

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