Phosphorus is an essential mineral salt for all chemical reactions within the cells. What are the roles of this mineral salt in the body? How much phosphorus should we consume? What are the risks of phosphorus deficiency or excess? And what are the interactions? This article will answer all these questions.
What is phosphorus?
Phosphorus is one of the mineral salts in the human body and is abundant compared to other mineral salts. An adult's body contains 700g of phosphorus, which is found particularly in the form of calcium, sodium or potassium phosphates. In the periodic table of elements, it is symbolised as P.
What are the roles of phosphorus in the human body?
Phosphorus plays several roles in the body:
- Phosphorus, in association with calcium, ensures the solidity of teeth and bones. Bones contain 85% phosphorus.
- Phosphorus also makes up all the cells. It is particularly found in their membranes.
- This mineral salt is involved in the storage and release of energy. It binds with and activates several enzymes.
- The acid-base balance in the blood is ensured by its presence as it helps to maintain this balance.
How much nutritional intake is recommended?
The nutritional reference for phosphorus varies according to age group.
- For children aged 1 to 3 years: the amount is 360 mg per day.
- For children aged 4 to 6 years: the amount is 450 mg per day.
- For children 7-9 years: the amount is 600 mg per day.
- For adolescents 10-14 years: the reference is 830 mg per day.
- For adolescents 15-18 years: the reference is 800 mg per day.
- For adults: the amount is 700 mg per day.
- For pregnant women: the amount is 800 mg per day.
- For breastfeeding women: the amount is 850 mg per day.
- And for people over 75 years old: the amount is 800 mg per day.
What foods are rich in phosphorus?
Phosphorus is present in almost all foods. But the foods richest in phosphorus are cheese, offal, nuts, meat and poultry, eggs and fish. Brewer's yeast and wheat germ are supplementary sources of phosphorus.
As an example: 30g of comté cheese (equivalent to one slice) + 120g of chicken breast (equivalent to one breast) = 100% of the recommended phosphorus intake for an adult.
Below is a list showing other references for nutritional sources of phosphorus:
Phosphorus content in mg per 100 g of food
- Cooked chicken breast 480
- Cooked beef 2
- Cooked cod 240
- Cooked crab or crab cake 345
- Emmental, Comté, Beaufort, Parmesan 625 to 810
- Cooked lamb or heifer liver 425 to 485
- Fourme d'Ambert 1040
- Goat's cheese in crottin 280
- Wheat germ 1030
- Gouda, Mimolette, Morbier 500 to 520
- Sesame seed 605
- White ham 425
- Milk, plain yoghurt or cottage cheese 95 to 115
- Brewer's yeast 13
- Mackerel, tuna or cooked salmon 270
- Müesli with dried fruit 315
- Walnuts, almonds, pistachios, cashews, hazelnuts 385 to 460
- Boiled egg 2
- Wholemeal bread 255
- Cooked pork, veal or lamb 220 to 235
- Wholemeal rice 235
- Canned sardines in oil 530
What happens if there is a lack or excess of phosphorus?
Like all other substances in the human body, a lack or excess of phosphorus can have negative impacts.
Risks and causes of phosphorus deficiency:
Phosphorus deficiency is often found in children in countries where there are problems of malnutrition and undernutrition. For an adult, this deficiency may be caused by a long course of treatment with aluminium-based antacids. It can also be caused by long-term chronic alcohol intoxication.
This deficiency may be manifested by the presence of a loss of appetite. Muscles become weak and there are also coordination problems when walking. It can also cause anaemia and bone disorders including rickets in children and osteomalacia or bone demineralisation in adults.
Risks and causes of phosphorus overdose:
Phosphorus intakes are often above the recommended dietary allowance. The more phosphorus is consumed, the higher the phosphorus level in the blood. This leads to hyperphosphaemia where the level of phosphorus in the blood is overdosed.
This overdose causes a disturbance in calcium metabolism. It also leads to demineralisation of the bones and abnormal calcifications, particularly in the kidneys. However, if the calcium intake is sufficient, the body can tolerate the phosphorus overdose.
The safe limit is 2500mg (2. 5g) of phosphorus per day, according to a French expert's opinion. Researchers are studying the link between phosphorus overdose following the abundant consumption of foods that contain phosphorus additives (especially in the United States, such as fast food and ready-made meals) and the increase in cardiovascular risk.
Overdosage of phosphorus could also lead to the formation of stones in the arteries. Consumption of foods that use phosphorus additives can also cause overdose, such as orthophosphoric acid (E 338), which is used to acidify soft drinks, calcium orthophosphate (E 341), which is used to enrich certain foods with calcium, and di-, tri- and polyphosphates (E 450, E 451, E 452), which are used to make certain processed cheeses or as textural ingredients in certain cold cuts.
What are the interactions with phosphorus?
Phosphorus and magnesium supplements should be taken at intervals from
meals as phosphate salts reduce the uptake of magnesium.
The uptake of
phosphorus is reduced by antacid drugs which are based on aluminium
salts. Phosphorus deficiency can be caused in the long term.
To conclude
In short, phosphorus contributes to the strengthening of bones and teeth and also to the proper functioning of muscles. It is therefore essential to have a sufficient supply of phosphorus.
It is also important to avoid deficiencies and excesses in order to avoid the negative causes of the latter. It is therefore necessary to respect the recommended nutritional intake for each person according to their age.
