Including phosphorus-rich foods in your diet is essential for functions like waste filtration, tissue repair, and cellular health. Both excess and deficiency of phosphorus can contribute to health issues such as fatigue, joint discomfort, and heart problems.

Phosphorus is the second most abundant mineral in the human body after calcium. Most people meet their phosphorus needs through regular eating habits.

In fact, having too much phosphorus is more typical than having too little. Conditions like kidney disease or an imbalance of phosphorus and calcium intake can lead to elevated phosphorus levels.

That said, certain medications or health conditions may lower phosphorus in the body. Let’s take a closer look at the importance of phosphorus and which foods provide it.

What Does Phosphorus Do in the Body?

Phosphorus is a key mineral, making up about 1–1.4% of your lean body mass. It’s vital for the structure of bones and teeth, and is a component of DNA, RNA, fats, proteins, and certain carbohydrates.

Phosphorus also plays a major role in producing adenosine triphosphate (ATP)—your cells’ energy source. Additionally, it’s involved in:

• Activating enzymes

• Regulating acid-base (pH) balance

• Storing and using energy

Most phosphorus in your body is stored in bones, teeth, blood, and soft tissues. To maintain healthy levels, you must regularly consume phosphorus through food.

Health Benefits of Phosphorus

Phosphorus is essential for several important body functions, including:

• Supporting strong bones and teeth

• Generating energy

• Facilitating muscle movement

It also helps:

• Filter waste through the kidneys

• Maintain and repair tissues and cells

• Regulate how your body stores and uses energy

• Produce DNA and RNA, your body’s genetic material

• Utilize vitamins like B-complex and D, and minerals like iodine, magnesium, and zinc

• Keep your heartbeat steady

Which Foods Are High in Phosphorus?

Phosphorus is found in many foods, particularly those rich in protein. Top dietary sources include:

• Meat and poultry

• Fish and seafood

• Dairy products (like milk, cheese, and yogurt)

• Eggs

• Legumes (especially lentils)

• Nuts (especially cashews)

Diets that are adequate in calcium and protein typically also provide sufficient phosphorus, since many calcium-rich foods are also high in phosphorus.

Some non-protein foods contain phosphorus too, such as:

• Whole grains

• Potatoes

• Soft drinks (due to phosphoric acid used in carbonation)

Whole grain versions of breads and cereals offer more phosphorus than those made with refined flour.

However, phosphorus in plant-based sources like nuts, beans, seeds, and grains is bound to a substance called phytate, which makes it harder for the body to absorb. Additionally, calcium can interfere with phosphorus absorption when consumed in large amounts.

How Much Phosphorus Do You Need?

A healthy blood phosphorus level typically ranges from 2.5 to 4.5 mg/dL. Your daily phosphorus needs vary by age group.

Here are the recommended dietary allowances (RDA) for phosphorus:

• Adults (19+ years): 700 mg/day

• Teens (9–18 years): 1,250 mg/day

• Children (4–8 years): 500 mg/day

• Children (1–3 years): 460 mg/day

• Infants (7–12 months): 275 mg/day

• Infants (0–6 months): 100 mg/day

Most individuals don’t require phosphorus supplements, as it’s readily available in a typical diet.

What Causes High Phosphorus Levels?

Having too much phosphorus in the blood is uncommon, but when it does occur, it’s usually linked to kidney disease.

Other potential causes include:

• Consuming excessive phosphorus from food

• Overusing phosphorus-based enemas or laxatives

• Excessive vitamin D intake

• Low parathyroid hormone levels

• Certain genetic conditions

Excess phosphorus can be harmful. It may lead to:

• Diarrhea

• Hardening of soft tissues and organs

• Poor absorption of other minerals like calcium, iron, magnesium, and zinc

• Calcium-phosphorus buildup in muscles

What Happens If You Don’t Get Enough Phosphorus?

Phosphorus deficiency is less common but can occur due to:

• Some medications (e.g., insulin, corticosteroids, antacids)

• Chronic conditions like diabetes or alcohol use disorder

• Eating disorders such as anorexia

• Severe malnutrition or starvation

• Certain inherited disorders

Signs of low phosphorus levels may include:

• Bone or joint pain

• Loss of appetite

• Mood changes like anxiety or irritability

• Feeling tired or weak

• Impaired bone development in children

If you’re on any of the above medications or have related health concerns, talk to your doctor about adjusting your phosphorus intake or considering supplementation.

Key Takeaways

Most people meet their phosphorus needs through a diet that includes dairy, meats, poultry, seafood, and plant-based sources like legumes and whole grains.

However, health issues, malnutrition, or certain medications can lead to imbalances—either too much or too little phosphorus. This can result in problems like fatigue, bone pain, or increased risk of heart disease.

If you notice symptoms of phosphorus imbalance, consult your healthcare provider for evaluation and possible dietary adjustments.