NUTRIENT LIBRARY

Nutrient Library - Phosphorus

Phosphorus

What does it do?
How much do you need?
What are the best food sources?
What happens if you don’t get enough?
What happens if you get too much?
What are some recipes that are good sources of phosphorus?
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What does it do?

The mineral phosphorus is a major component of bones and teeth, second only to calcium. Phosphorus helps to maintain a normal pH (acid-base balance) in the body and generates and utilizes energy.

How much do you need?

The following table lists the recommended intake for healthy people based on current scientific information.

Life Stage Group	Recommended Dietary Allowance / Adequate Intake (see note below)	Tolerable Upper Intake Level (UL)
Infants	(milligrams/day)	(milligrams/day)
0-6 mo. 7-12 mo.	100* 275*	Not determinable for infants due to lack of data on adverse effects in this age group and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Children
1-3 yr. 4-8 yr.	460 500	3,000 3,000
Males
9-13 yr. 14-18 yr. 19-30 yr. 31-50 yr. 51-70 yr. > 70 yr.	1,250 1,250 700 700 700 700	4,000 4,000 4,000 4,000 4,000 3,000
Females
9-13 yr. 14-18 yr. 19-30 yr. 31-50 yr. 51-70 yr. > 70 yr.	1,250 1,250 700 700 700 700	4,000 4,000 4,000 4,000 4,000 3,000
Pregnancy
< 18 yr. 19-30 yr. 31-50 yr.	1,250 700 700	3,500 3,500 3,500
Lactation
< 18 yr. 19-30 yr. 31-50 yr.	1,250 700 700	4,000 4,000 4,000

NOTE: The table is adapted from the Dietary Reference Intakes reports. Recommended Dietary Allowances (RDAs), when available, are in bold type; Adequate Intakes (AIs) are followed by an asterisk(*). RDAs and AIs may both be used as goals for individual intake. RDAs are set to meet the needs of almost all individuals (97 to 98 percent) in a group. For healthy breastfed infants, the AI is the mean intake. The AI for other life stage and gender groups is believed to cover the needs of all individuals in the group, but lack of data means the percentage of individuals covered by this intake cannot be specified with confidence.
UL = The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. Unless otherwise specified, the UL represents total intake from food, water and supplements.

What are the best food sources?

Almost all foods contain phosphorus. Particularly rich sources include dairy products (milk, yogurt, ice cream, cheese), meat, poultry, fish, tofu and eggs. Food additives added during food processing can also contribute to phosphorus intake, such as the phosphoric acid found in soft drinks. See more food sources and calculate your daily intake.

What happens if you don’t get enough?

Phosphorus deficiency is quite rare in healthy individuals. Dietary phosphorus deficiency is usually only seen in those near total starvation, chronic users of aluminum-containing antacids, alcoholics and diabetics recovering from ketoacidosis (a condition in which the blood becomes acidic). Deficiency results in low blood levels of phosphorus, which is characterized by anorexia, anemia, muscle weakness, bone pain, confusion, increased susceptibility to infection, difficulty walking and, in severe cases, death.

Consuming high doses of aluminum-containing antacids can result in abnormally low blood phosphate levels. The aluminum in these antacids can bind with phosphorus, making it unavailable to the body. Individuals consuming chronically high doses of aluminum-containing antacids should consult with a physician.

What happens if you get too much?

Excess phosphorus intake from any source results in elevated blood phosphate levels. This condition is rare in healthy individuals and is observed mainly in people with end-stage renal disease and hypervitaminosis D. The adverse effects of this condition include reduced calcium absorption and calcification of tissues, particularly the kidneys.