N U T R I T I O N
Minerals
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P H O S P H O R U S
Adults should consume 700mg daily; with UL of 4000mg 20-70, and 70+ 3000mg. Most phosphorus in the body is in bones and teeth; with smaller amounts in our blood and soft tissue.
Your body needs phosphorus to perform many important chemical processes, and make energy.
It also facilitates: regulation of gene transcription, activating enzymes, keeping normal pH in extracellular fluid, and intracellular storage of energy.
Phosphorus is in processed foods in the form of: phosphoric acid, sodium phosphate, and sodium polyphosphate.
Lots of foods also contain phosphorus mostly in the form of phosphates and phosphate esters.
Foods with Phosphorus
Dairy products, such as yogurt, milk, and cheese.
Grain products, such as bread, tortillas, brown rice, and oatmeal.
Meats, poultry, fish, and eggs.
Nuts and seeds, such as cashews and sesame seeds.
Legumes, such as lentils, kidney beans, and peas.
Vegetables, such as potatoes and asparagus.
Phosphorus Levels
Antacids containing aluminum hydroxide or calcium carbonate can reduce the amount of phosphorus your body absorbs. Brands like Maalox, Rulox, Rolaids, and Tums. Also, some laxatives, and sodium phosphate, can increase phosphorus levels.
Research
Phosphorus and calcium make up hydroxyapatite, the structural component in bones and tooth enamel. The combination of high phosphorus intakes with low calcium intakes increases serum PTH levels. Whether this affects bone mineral density has not been conclusively confirmed in research.
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