Phosphorus
Phosphorus (phosphate) is an essential mineral found in a variety of foods. The mineral contributes, among other things, to normal energy metabolism and the maintenance of healthy teeth and bones. You can find phosphorus in many foods (IVG). Below you can read more about the function of the mineral, the foods that contain phosphorus and supplementing phosphorus with supplements.
What does phosphorus do?
The following health claims may be made about phosphorus:
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal function of cell membranes
- Phosphorus contributes to normal energy-yielding metabolism
- Phosphorus contributes to the maintenance of normal teeth
(Keuringsraad)
Am I getting enough phosphorus?
No recommended daily intake has yet been established for phosphorus, because there has not been much research. An adequate intake of phosphorus (not a target value, but a general guideline) depends on several factors:
- Children: 420–540 milligrams (depending on age)
- Teenagers (10–17): 700 milligrams
- Adults (18+): 550 milligrams
- Pregnant: 550 milligrams
- Breastfeeding: 550 milligrams
(Voedingscentrum)
Phosphorus in food
You can find phosphorus (in the form of phosphate) in various food products:
- Milk and dairy products
- Fish
- Meat
- Legumes
- Whole grain products
(Voedingscentrum, IVG)
Symptoms of phosphorus deficiency
The following symptoms are associated with a phosphorus deficiency:
- Muscle pain
- Bone pain
- Loss of appetite
- Kidney stones
A phosphorus deficiency is rare in the Netherlands, except when using medications such as acid suppressants. If your kidneys are not functioning optimally, you actually excrete little phosphorus. That can also have adverse effects on your health (Voedingscentrum).
Disclaimers
Consult a doctor if you want to start using a supplement while pregnant, breastfeeding, taking medication, or under medical supervision. Some minerals can affect how medicines work. Also follow the recommended dosage on the packaging. Supplements are intended to complement a varied diet and a healthy lifestyle. Always keep supplements out of reach of children.