Phosphorus

One of the functions of phosphorus (P) is to create the bone structure. It is important that calcium and phosphorus are in balance for this process to occur effectively. Phosphorus is commonly found in soft drinks and fast foods so a poor diet can result in an extremely high intake of phosphorus leading to a calcium imbalance.

What are the functions of phosphorus?

Phosphorus:

forms the structure of teeth, bones and cell membranes,
acts as a cofactor for many enzymes and activates the vitamin B complex,
forms RNA and DNA, and
increases endurance.

What are the symptoms of phosphorus deficiency?

Phosphorus appears in many common foods and deficiencies are rare. Some chronic conditions can lead to low levels of phosphorus in the body and symptoms of this type of deficiency include:

debility,
mental confusion,
weakness,
loss of appetite,
irritability,
speech problems,
anemia,
lowered resistance to infection, and
osteomalacia.

Food sources of phosphorus

The following foods are good sources of phosphorus: meat, fish, wholegrains, cheese, soy products and nuts.

Dosage

A phosphorus deficiency usually is associated with deficiencies in potassium, manganese and zinc. It should be taken in a good multivitamin and multimineral supplement that has all four elements.

Special notes

Adequate amounts are usually contained in the diet and should only be supplemented under the supervision of your health professional.
Toxicity may occur with dosages or food intakes above 1g per day. It may cause diarrhea, calcification of the organs and soft tissues and prevent the absorption of calcium and magnesium.
Long term imbalances between calcium and phosphorus can cause osteoporosis.

References

Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.

Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Asrolog Publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot's Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.

Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.