Phosphorus

Phosphorus

Phosphorus is the second most abundant mineral in your body, and most of it (around 80%) sits in your bones and teeth, working with calcium as an “inseparable couple” to keep them strong. But it’s also at the heart of how your cells store and use energy.

What does phosphorus do?

• Builds strong bones and teeth, together with calcium

• Helps store and release energy — it’s part of ATP, your cells’ energy currency, and of phosphocreatine, which helps regenerate that energy (especially useful for muscles)

• Builds DNA and cell membranes

• Helps maintain the body’s acid-base balance

Which foods are rich in phosphorus?

Phosphorus is found in most protein-rich foods: meat, fish, dairy, eggs, nuts, legumes and whole grains. Because it’s so widespread, getting enough is rarely a challenge.

Can you have too little — or too much?

A shortage is uncommon, precisely because phosphorus is in so many foods. The more modern issue is getting too much — often from phosphoric acid in colas and phosphate additives in processed foods — which matters most for people with kidney concerns. For most people, eating mostly whole foods and going easy on sugary sodas keeps it nicely in balance.

Common questions

What does phosphorus do? It builds bones and teeth with calcium and helps your cells store and use energy.

Which foods have phosphorus? Meat, fish, dairy, eggs, nuts, legumes and whole grains.

This is general information to help you eat well, not medical advice. If you have a specific concern, your doctor is the best person to help.