Phosphorus: foods, benefits & RDA

Phosphorus is a mineral that your body needs quite a lot of, like calcium. It’s extremely important to your health.

What is phosphorus used for?

Like calcium, phosphorus is essential for strong and healthy bones and teeth. It’s also involved in other areas of your body such as nerve and muscle systems. And as if that weren’t enough it also helps maintain your metabolic process, helping you process fat, carbohydrates and protein into energy.

Most people find they get enough phosphorus from their diet, but if you take a lot of antacids containing aluminium regularly, it may deplete your body’s store of phosphorus. Not eating enough food (fasting or starving yourself) can also result in a deficiency but you won’t see any effects if you fast for a short while, for example. If you are anorexic, however, you may well become deficient.

Phosphorus (called phosphates in this case) is used to treat UTIs (urinary tract infections) and also to help prevent the build-up of calcium stones.

What’s the best way to take phosphorus?

The best sources are dietary, and it’s found in many foods – meat such as beef, pork, chicken, fish and especially liver, eggs, dairy products, beans and legumes, nuts, seeds, and wholegrains such as wheat germ and bran. It’s also added to certain foods such as packaged cereals for example. Look for calcium phosphate, phosphoric acid and sodium acid pyrophosphate on the label – these are all forms of phosphorus.

If you are found to be deficient by your GP, a supplement is helpful. You need around 700mg per day to be healthy.

Does phosphorus really work?

Unless you are deficient in phosphorus taking a supplement or increasing your dosage via your diet is unlikely to have a dramatic effect.

Where can I get phosphorus?

As phosphorus is added to many foods and is contained in so many foods naturally, you likely don’t need a supplement. But to ensure you are getting enough eat meat, seeds, nuts and dairy. And, if unsure, take a supplement, which you can get at healthfood shops or online.

What are the side effects or contraindications of taking phosphorus?

If you have any form of kidney problems see your GP before taking phosphorus supplements as the kidneys have to work to control any excess. If you take too much phosphorus you might also suffer with diarrhoea or stomach cramps.

Need more time to talk to a doctor? Saga's GP phone service offers unlimited access 24 hours a day, every day of the year. Find out more about our GP phone service.