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Phosphorous: Health benefits, Sources, Side effects

in All , Health Care , Nutrition

In any human body cell phosphorus is found and it is an important mineral. Next to calcium, it is the second richest mineral, represent approximately 1% of the body weight. Out of the sixteen basic minerals, phosphorus is one of them.

These are minerals that are usually needed by the body to function. While Phosphorus mainly constructs and maintains bones and teeth, it also plays a key role in DNA and RNA formation (the genetic building blocks of the body).

Phosphorus assists in ensuring the proper maintenance, repairment, and replacement of cells and tissues as they mature.

Phosphorus also plays a major role in metabolism (changing calories and oxygen into energy), muscular contraction, the rhythm of the heart, and nerve signal transmission.


Phosphorus is known to be a macro-mineral (alongside calcium, sodium, magnesium, potassium, chloride, and sodium) which is needed more than the trace minerals such as iron and zinc.

Deficiency of Phosphorous

Phosphorus deficiency is normally caused by hypophosphatemia or low levels of blood phosphate, which can affect any organ in the body and contribute to muscle weakness, bone pain, fractures, respiratory failure, and seizures.

The body cannot produce phosphorus alone, unlike some micronutrients. You can increase the intake of phosphorus through food or can take a dietary supplement if necessary (drug form of phosphorus is phosphate).

For intake of phosphorus meat, dairy, oily fish and seeds are the best food sources.

Dosage of Phosphorous

The recommended intake of phosphorous is 50 mg to 100 mg.

Foods rich in phosphorous

The food sources of phosphorous are;

  • Turkey
  • Seafood and chicken
  • Dairy products with low fat such as cheese or yogurt
  • Nuts and seeds
  • Garlic and potatoes
  • Broccoli
  • Whole grains and dried fruits

Health Benefits of Phosphorous

1.     Osteoporosis

Around 85% of phosphorus is contained in the bone of the human body. To facilitate the rest of the biological function the phosphorus is freely circulating in the bloodstream of the human body.

Phosphorus is used to help in developing healthy bones and teeth with calcium. These minerals are converted into calcium phosphate salts in the body, which reinforce and strengthen the bones.

2.     Urinary Tract Infections

Supplements of phosphate are occasionally utilized in making the urine more acidic. It has been assumed for a long time that certain urinary tract infections can be treated, or kidney stone formation prevented with the help of supplements.

However, recent studies show that this is maybe not the case. Research has shown that urine with a high pH (i.e., less acidic) has greater antimicrobial effects compared with urine with low pH/high acidity.

3.     Boosts Digestion

To make successful digestion in the human body phosphorus plays a key role. This is done by encouraging effective absorption of riboflavin and niacin. These two types of vitamin B range from energy metabolism to neurologic and emotional response systems.

4.     Reduces Weakness

Phosphorus is capable of eliminating minor issues of health, such as muscle weakness, tiredness, numbness, or similar sickness.

Normal phosphorus levels in the body are a great source to stay fit and active.

5.     Cognitive Development

As phosphorus is an essential element found both in the cells of the brain and within it, it is accountable for important functions in the body.

Balanced phosphorus levels ensure the proper functioning of the brain along with cognitive growth and development.

Side effects of Phosphorous

If you take high doses of any supplements, it can cause serious side effects. In the same way, high doses of phosphorous have side effects such as;

  • Headache
  • Dizziness
  • Nausea
  • Vomiting
  • Diarrhea

Call your doctor if you are suffering serious side effects such as rashes, shortness of breath, hives, swelling of the face, or irregular heartbeat.

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