Phosphorus is vital for numerous functions, but in excess it harms us. A diet rich in plant and natural foods is key to achieving balance.
- Phosphorus, essential for bones
- Differences between natural and added phosphorus
- What functions does phosphorus play in the body?
- What are the healthiest sources of phosphorus?
- What is the recommended daily amount of phosphorus?
- What is hidden phosphorus and where is it?
- Is phosphorus deficiency common?
- How does phosphorus help the athlete?
- When is it necessary to supplement with phosphorus?
- Can phosphorus interact with medications?
Phosphorus constitutes about 1% of our weight, about 700 g. It is one of the most abundant minerals in the body. 85% is found in bone tissue and teeth, while the rest is distributed in fluid and cell membranes, soft tissues and as part of phospholipids or phosphoproteins.
PHOSPHORUS, ESSENTIAL FOR BONES
Phosphorus protects bones along with calcium when both are in balance, and they are regulated by the same hormones. Magnesium acts as a mediator between the two. It is part of the energy generation and the ATP molecule, as well as its transfer. In children and adolescents, the concentration of phosphorus is higher.
The diet is the main source of phosphorus, since it can provide up to 2,000 mg. Its bioavailability, very effective, increases in the presence of proteins and vitamins D and C: it is 65% with animal protein and 50% if it is vegetable.
DIFFERENCES BETWEEN NATURAL AND ADDED PHOSPHORUS
The phosphorus that foods naturally possess rarely causes alterations due to excess.
The kidneys reabsorb most of it if their proportion is adequate. But if phosphorus intake is excessive, the renal reabsorption capacity is saturated.
The problem is that phosphorus is used as an additive in numerous processed foods to enhance their flavor, improve their texture and extend their shelf life. Also in conventional soft drinks, such as cola or energy drinks. It is recognized in the list of ingredients because phosphorus additives contain the prefix “fosf-“.
These additives harm health, because this type of phosphates are assimilated to a greater extent than phosphorus in food and produce an excess in the body.
WHAT FUNCTIONS DOES PHOSPHORUS PLAY IN THE BODY?
Phosphorus helps the formation of bones and teeth and prevents bone loss and cavities. It participates in energy synthesis, oxygen transport and enzyme activation. It is found in DNA and RNA.
It is part of the cell walls, in the form of phospholipids, and helps the acid-base balance of the blood. It is in vitamin B6 and prevents protein degradation.
WHAT ARE THE HEALTHIEST SOURCES OF PHOSPHORUS?
A balanced, varied and natural diet ensures phosphorus needs.
In addition to animal sources, such as eggs, yogurt, and cheese, it’s easy to get from high-protein vegetables. In seeds such as sesame, hemp and pipes, in nuts such as cashews, in legumes such as soybeans and beans and in whole grains such as rice, oats and quinoa.
WHAT IS THE RECOMMENDED DAILY AMOUNT OF PHOSPHORUS?
The recommended daily amount of phosphorus varies by age:
- Up to 6 months 100 mg of phosphorus per day is required, and then, until the year, 275 mg.
- Then it goes up and in adolescence is when you need more: 1,250 mg.
- From the age of 19, in adulthood, the daily amount of phosphorus stabilizes at 700 mg.
WHAT IS HIDDEN PHOSPHORUS AND WHERE IS IT?
Hidden phosphorus are phosphates that are used as additives in many processed foods: meats, sausages, sauces, bread, pastries, desserts, gelatins and, above all, in carbonated soft drinks, including low-calorie and energy drinks.
The habitual consumption of processed products provides an excess of phosphorus and the balance with calcium is broken. This can lead to bone demineralization, cramps, gastrointestinal or child developmental disorders, and nervousness. It can lead to cardiovascular and kidney problems.
To prevent an excess of phosphorus from unbalancing calcium, you should combine the most protein foods with salads, vegetables and fruit, and avoid processed foods, carbonated soft drinks and alcohol. Vitamin D and magnesium also help balance.
IS PHOSPHORUS DEFICIENCY COMMON?
Phosphorus deficiency is unlikely, except in cases of severe malnutrition, in premature babies or a rare disorder.
A phosphorus deficiency can cause anemia, fatigue, muscle weakness, loss of appetite, bone disorders, pain, irritability, confusion, lack of coordination, kidney disorders and itchy skin.
HOW DOES PHOSPHORUS HELP THE ATHLETE?
Sport produces a great energy drain. Phosphorus is involved in the synthesis of ATP and cellular energy, reduces the production of lactic acid and improves muscle contraction and development. In high-intensity sport it favors endurance and performance.
WHEN IS IT NECESSARY TO SUPPLEMENT WITH PHOSPHORUS?
It is not advisable to supplement with phosphorus if there is not a great physical activity, because enough is usually taken.
In high-endurance sports, up to 4 g of sodium phosphate per day is used, in four doses and with food, the three days prior to competition. In strength athletics, only 2 g.
CAN PHOSPHORUS INTERACT WITH MEDICATIONS?
Some antacids, taken more than three months, reduce phosphorus absorption, as does alcohol.
On the contrary, laxatives with sodium phosphate increase it excessively. Supplementation should be avoided in case of kidney, cardiovascular or hepatic disease.
