Phosphorus
Phosphorus is the second most abundant mineral in the body. It is a fundamental building block of DNA, cell membranes, and ATP—the primary energy currency of all living cells.
Functions and Benefits
Recommended Dietary Allowance (RDA)
| Life Stage | Age Group | Men (mg/day) | Women (mg/day) |
|---|---|---|---|
| Infants | 0 – 12 months | 100 – 275 mg | 100 – 275 mg |
| Children | 1 – 8 years | 460 – 500 mg | 460 – 500 mg |
| Teens | 9 – 18 years | 1,250 mg | 1,250 mg |
| Adults | 19+ years | 700 mg | 700 mg |
| Maternal | Pregnancy / Nursing | – | 700 mg |
*Growing teenagers require the highest intake (1,250mg) to support rapid bone and tissue development.
Top Food Sources (mg)
Proteins: Salmon (315mg), Turkey (217mg), Beef (179mg).
Dairy: Low-fat Yogurt (306mg), Skimmed Milk (247mg).
Nuts & Eggs: Almonds (136mg), Peanuts (108mg), Egg (86mg).
Grains: Whole Grain Bread (68mg), Enriched White Bread.
Risks of Deficiency
Causes muscle weakness, fatigue, and lack of energy due to ATP depletion. May also lead to loss of appetite and anemia.
Results in brittle bones and increased fracture risk. Can also impair memory, concentration, and nerve signal transmission.
Disease Prevention
Kidney Health: Balanced phosphorus levels work with calcium to prevent the formation of calcium oxalate kidney stones.
Immune Support: Phosphorus is vital for cell division, helping the immune system rapidly produce cells to fight off infections and diseases.
Conclusion: Phosphorus is indispensable for every living cell. While a protein-rich diet usually covers daily needs, maintaining a balance with calcium is essential for long-term bone health and metabolic efficiency.