Phosphorus: The Bone Fortifier

Ask someone to name a nutrient that builds strong bones and teeth, and they’ll likely say calcium. While that’s true, it’s 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.

“These two minerals work together to support critical body functions, such as creating strong bones, maintaining muscle function and keeping nerves healthy,” says registered dietitian Kate Patton, RD, LD.

What is phosphorus?

Phosphorus is the second-most plentiful mineral in your body (after calcium). This essential micronutrient is in every cell. Its main job is to build and maintain strong bones and teeth. But it also plays a role in energy production and repairing damaged cells and tissues.

Is phosphorus healthy?

Phosphorus — in the right amounts — is good for you. The mineral offers several health benefits:

1. Prevents osteoporosis

Nearly all the phosphorus in your body — 85% — 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 osteoporosis.

2. Protects your heart

Phosphorus helps your kidneys get rid of excess calcium. If you don’t get enough phosphorus, calcium can build up in your blood vessels, leading to hardening of your arteries (atherosclerosis) and coronary artery disease. Both conditions increase your risk of heart attacks and strokes.

You’re at risk for similar complications if your phosphorus levels get too high. A review of six studies and 120,000 participants found that those with high phosphorus levels were 36% more likely to die from heart disease.

3. Supports nerve function

Phosphorus helps your nervous system function smoothly by triggering the release of neurotransmitters. These chemical messengers carry signals from your nerves to other nerves, muscles and cells. It’s these nerve signals that trigger voluntary and involuntary muscle movements.

4. Promotes a healthier urinary system

Your healthcare provider may recommend taking a phosphate supplement (the salt form of phosphorus) if you have a urinary tract infection (UTI). Phosphate can help get rid of excess calcium in urine where bacteria grow.

Phosphate supplements may also help if you’re prone to developing calcium phosphate kidney stones. Phosphate increases urine acidity, preventing the stones from forming.

How much phosphorus do you need every day?

Your body doesn’t 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’re pregnant or breastfeeding (chestfeeding), or have certain health conditions.

Source: National Institutes of Health

What foods are high in phosphorus?

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

Good sources of phosphorus include:

• Dairy milk and products such as yogurt, cottage cheese and cheese.
• Eggs.
• Fish, like salmon.
• Legumes, such as lentils, kidney beans and peas.
• Nuts and seeds.
• Poultry.
• Red meat, including pork and beef.
• Vegetables, including asparagus and potatoes.
• Whole grains, like brown rice and oatmeal.

Food manufacturers also add phosphorus to processed foods, such as breads. Look for these phosphorus additives on the ingredient list:

• Phosphoric acid.
• Sodium phosphate.
• Sodium polyphosphate.

What is phosphorus deficiency?

Most people in the U.S. get more phosphorus from daily meals and snacks than they need.

That’s why phosphorus deficiency (hypophosphatemia) is rare.

But certain conditions can make it harder for your body to absorb and use phosphorus. These include:

• Alcohol use disorder.
• Hypothyroidism.
• Malnutrition.
• Parathyroid disease.
• Vitamin D deficiency.

What are the signs of phosphorus deficiency?

You may not be getting enough phosphorus if you experience:

• Anemia.
• Bone pain and fractures.
• Muscle weakness.

Can you have too much phosphorus?

Excess phosphorus isn’t a problem for most people. Phosphorus is a water-soluble nutrient, so your kidneys flush out what your body doesn’t need. But people with chronic kidney disease are at risk of developing unusually high phosphorus levels (hyperphosphatemia).

“Kidney damage makes it harder for your kidneys to remove waste,” says Patton. Phosphorus can build up in your blood, increasing your risk of kidney failure, heart disease and other serious complications.

“If you have chronic kidney disease, your provider may recommend a renal diet that’s low in phosphorus, potassium and salt (sodium),” she adds.

Should you take phosphate supplements?

Probably not. “Your body absorbs and uses phosphorus from foods better than supplements,” states Patton. “Of course, in certain situations, your healthcare provider may recommend a phosphate supplement.”

If you’re 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.