Used to regulate muscle contraction & blood clotting
Phosphorus: A Mineral For Bone & Muscle Health
Updated Nov. 11th, 2024 | Read Time: 2 Minutes | What You Will Learn:
- Key Benefits of Phosphorus
- What To Look For In A Phosphorus Supplement
- Phosphorus Supplement Varieties
- Potential Side Effects & Cautions
- Nutritional Information
- Reader Comments (2)
Phosphorus is used for more biological processes than any other mineral. It is required for the production of ATP, the molecule which stores and transports energy in the cell. In the bloodstream, it is used as a buffer to maintain the body’s acid/base balance. This mineral makes up the backbone of DNA and RNA, our genetic material.
Key Benefits of Phosphorus
This mineral is used to make bones, and teeth and regulate muscle contraction and blood clotting. It performs these functions with other minerals including calcium and magnesium.
What To Look For In A Phosphorus Supplement
It is important for this mineral to be in proper balance with the minerals calcium and magnesium. The optimal ratio is 2 calcium:1 magnesium: 1 phosphorus. With all of these important functions, it is hard to believe that phosphorus rarely requires supplementation.
Phosphorus Supplement Varieties
These supplements are usually taken in the4=rough the use of bone meal. Available as a powder, tablet or capsule. Bone meal supplements with added vitamin D, for absorption, are superior. Ensure that the bone meal has been tested and is free of heavy metals, like lead, which tend to accumulate in the bones.
Small amounts of phosphorus may be added to calcium/magnesium complexes. This mineral is also contained in supplements of phosphatidyl choline and serine. These supplements are used because they build cell membranes and metabolize fats.
Potential Side Effects & Cautions
Deficiency of this mineral is rare because most foods contain it.
Excessive intake of phosphorus, most often from junk foods and carbonated drinks, is more of a concern because it interferes with calcium and magnesium absorption. It is a causative factor in calcium deficiency.
Individuals who are over forty have a decreased ability to excrete this mineral from the kidneys and are especially susceptible to calcium deficiency. Phosphorus is depleted by digoxin, antacids containing magnesium and aluminium, diuretics, mineral oil and colchicine.
Yikes! I didn't know that phosphorus was most commonly supplemented through bone meal-is there a reason for this such as easier absorption? Ideally, the bones are an animal waste product so that it is sustainable....? Just wondering what a vegetarian supplementation option would be. Though, that said, I can imagine just whole plant based foods such as nuts and beans eliminating te need for supplementation all together because as you mention, these foods are great sources of phorphorus!
Hello Rachel,
Glad our article could provoke these insights for you and thank you for your comments. Indeed, phosphorus can be obtained through diet; however, sometimes not enough the nutrients are absorbed through food alone (due to soil nutrient depletion).
Stay healthy & well