Phosphorus

Phosphorus, commonly misspelled as phosphorous, is an essential component of living systems and is found in nervous tissue, bones and cell protoplasm. Phosphorus makes up about 1% of a person's total body weight and is the most abundant mineral in the body next to calcium. It is present in every cell of the body, but most of the phosphorus in the body (about 85%) is found in the bones and teeth.

Phosphorus is found with calcium in bones and teeth, and cells and tissues. It is essential, along with calcium, for building teeth and bones, and strengthening the functioning of the brain and nerves. Moreover, it is required for the proper utilization of iron, sodium, potassium and magnesium. Therefore, it is important to consume food articles like some fruits, vegetables and grains that contain phosphorus. Deficiency occurs due to certain factors, and results in serious conditions.

Phosphorus helps filter out waste in the kidneys and plays an essential role in how the body stores and uses energy. It also helps reduce muscle pain after a hard workout. Phosphorus is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.

Forms of Phosphorus

Phosphorus exists in several allotropic forms including white (or yellow), red, and black (or violet). White phosphorus has two modifications. Ordinary phosphorus is a waxy white solid. When pure, it is colorless and transparent. It is insoluble in water, but soluble in carbon disulphide. It glows in the dark, it catches fire spontaneously in air and is deadly poison. When exposed to sunlight, or when heated in its own vapor to 250°C, it is converted to the red variety. This form does not ignite spontaneously and it is a little less dangerous than white phosphorus. The red modification is fairly stable and sublimes with a vapor pressure of 1 atmosphere at 417°C.

The majority of phosphorus-containing compounds are produced for use as fertilisers. For this purpose, phosphate-containing minerals are converted to phosphoric acid. Two distinct routes are employed, the main one being treatment of phosphate minerals with sulfuric acid. The other process utilises white phosphorus, which may be produced by reaction and distillation from very low grade phosphate sources. The white phosphorus is then oxidised to phosphoric acid and subsequently neutralised with base to give phosphate salts. Phosphoric acid obtained via white phosphorus is relatively pure and is the main source of phosphates used in detergents and other non-fertiliser applications.

Functions of Phosphorus

Phosphorus performs a number of important functions in the body. It is needed for the development and repair of all active tissues and nerves, and along with calcium, boosts nervous health and functioning of the heart. Moreover, it is important for all the body cells, and metabolic processes in the body. Phosphorus aids the formation of lecithin and phospholipids that are essential for cell structure. In addition, it helps to produce DNA and RNA, the genetic building blocks. It works with vitamin B to ensure proper contraction of muscles, regular heartbeat and kidney function.

Phosphorus maintains the acid-alkaline balance of the body, and is thus vital for all round good health. It plays a role in kidney function, and helps to excrete waste products from the body. Phosphorus fights fatigue and reduces muscle pain after exercise. It also hastens the healing of fractures and promotes hair growth. Finally, phosphorus is required to balance minerals and vitamins like zinc, magnesium, iodine and vitamin D.

Phosphorus Benefits and Uses

The health benefits of phosphorous include bone formation, digestion, excretion, protein formation, hormone balance, energy extraction, cell repair, chemical reactions, and nutrient utilization. The health benefits of phosphorous make it an important constituent of one's diet.

Phosphorus is an important constituent of human bones and thus, one can't imagine making a move without the adequate amount of this mineral in the body. In fact, phosphorus is considered as the second most profuse mineral in human body. Apart from providing strength to bones and teeth, other health benefits of phosphorus are potent in performing essential activities for different body parts like brain, kidney, heart and also, blood. Thus, it is not in the favor of good health to exclude phosphorus from the list of most admired nutrients.

The health benefits of phosphorus are not restricted to one category, as it has a number of critical functions for other body parts as well:

• Bone Formation: Phosphorus is a vital part of the process related to growth and maintenance of bones and teeth. It works in association with calcium to provide strong bones, which can withstand normal wear and tear in human life. It also helps in achieving healthy gums and tooth enamel. It also helps in relieving the serious problems like loss of bones, also known as osteoporosis. This mineral lays the foundation of a strong skeletal structure to ensure healthy living.

• Digestion: Phosphorus plays an important role in facilitating effective digestion in human body. It does so by fueling the digestion of riboflavin and niacin in a proficient manner.

• Excretion: Phosphorus has an important aspect of keeping the kidneys in a normal condition. It does so by ensuring proper release of wastes from kidneys by the process of excretion.

• Weakness: Phosphorous has the ability to remove minor health problems like weakness, numbness, fatigue and similar ailments. Right level of phosphorous in the body is responsible for its cure. This can be approximately 1200 mg for adults normally as per expert suggestions of various health practitioners.

• Brain function: Since, phosphorous is an essential element found around as well as inside the cells of brain, it is responsible for various important functions. Proper level of phosphorous helps maintain proper brain functions.

• Protein Formation: Phosphorus is the cradle for sufficient formation of proteins, which further helps in the process of reproduction. It also facilitates the maximum utilization of protein in human body to ensure proper growth of cells, along with their repair from time to time. In the same manner, it also helps to utilize carbohydrates as well as fats.

• Hormone Balance: Health benefits of phosphorus may also be considered as vital for regulating the balance of hormones in human body. It ensures that hormones, especially those required for good reproductive health, are always present in balanced form.

• Energy Extraction: Phosphorus aids the process of energy extraction by stimulating the process of metabolism of different nutrients. More than that, it helps in flow of energy and its efficient usage by different body parts.

• Cell Repair: Phosphorus also contributes in repair and maintenance of various body cells, which are prone to daily wear and tear. It ensures that body cells are developed properly and remain active for admirable health conditions.

• Chemical Reactions: Phosphorus acts as a participant in number of chemical reactions taking place inside body. Also, it lends a helping hand in proper utilization of various nutrients entering the body.

Other Benefits:

• Speeds up the healing process and puts a stop to calcium loss from injury.

• Helps treat or forestall bone diseases like rickets.

• Prevents stunted growth in children.

• Helps break up and carry away fats and fatty acids in your blood, as well as keeping your blood balanced.

• Works to keep your nerves from feeling frazzled, and your mind alert and sharp.

• Helps stimulate your glands to secrete hormones.

• Keeps your muscles, including your heart, contracting regularly and smoothly.

• Lets you digest two members of the B-vitamin family, riboflavin and niacin.

• Assures transmission of impulses from one nerve to another.

• Gives you stable and plentiful energy.

• Forms the proteins that help all of us reproduce.

• May help block cancer.

Phosphorus Deficiency - Symptoms

Though it is rare, deficiency can occur even if the intake of phosphorus is sufficient. Retention of phosphorus by the body depends on factors like the quantity and form of phosphorus consumed and the amounts of calcium and vitamin D in the body. The storage of phosphorus is affected by excess iron and magnesium.

Most people get plenty of phosphorus in their diets. The mineral is found in milk, grains, and protein rich foods. Some health conditions such as diabetes, starvation, and alcoholism can cause levels of phosphorus in the body to fall. The same is true of conditions that make it hard for people to absorb nutrients, such as Crohn's disease and celiac disease. Some medications can cause phosphorus levels to drop, including some antacids and diuretics (water pills). Symptoms of phosphorus deficiency include loss of appetite, anxiety, bone pain, fragile bones, stiff joints, fatigue, irregular breathing, irritability, numbness, weakness, weight change, and sluggish brain and nerve functions. In children, decreased growth and poor bone and tooth development may occur.

Since there is poor mineralization of bones, some symptoms are similar to those of calcium deficiency, such as lack of appetite and pain in bones and joints. Therefore, it is commonly recommended that the intake of phosphorus be equal to that of calcium. Phosphorus is required in conjunction with calcium for healthy teeth, bones, nerves and tissues, proper metabolism and utilization of other nutrients. It is found mainly in protein rich food items like grains and animal food.

Having too much phosphorus in the body is actually more common and more worrisome than having too little. Too much phosphorus is generally caused by kidney disease or by consuming too much dietary phosphorus and not enough dietary calcium. Several studies suggest that higher intakes of phosphorus are associated with an increased risk of cardiovascular disease. As the amount of phosphorus you eat rises, so does the need for calcium. The delicate balance between calcium and phosphorus is necessary for proper bone density and prevention of osteoporosis.

The Recommended Dietary Allowance (RDA)

The recommended dietary allowance (RDA) for phosphorus was based on the maintenance of normal serum phosphate levels in adults, which was believed to represent adequate phosphorus intake to meet cellular and bone formation needs. Most people do not need to take phosphorus supplements.

*Source of intake should be from food and formula only.

Food Sources of Phosphorus

Some food items contain phosphorus. Whole grain cereals, wheat germ, almonds, soy beans, legumes, pulses and lentils are rich sources of phosphorus. It is better absorbed in animal foods, fish, eggs and milk. Food like meat and milk that provide enough protein and calcium also provides phosphorus.

Though fruits and vegetables do not contain large amounts, some phosphorus is found in green leafy vegetables, carrots, tomatoes and cucumbers. Fruit sources include raspberries, apricots, watermelons, raisins, black currants, cranberries and blackberries.

Phosphorus Supplements

Elemental phosphorus is a white or yellow waxy substance that burns on contact with air. It is highly toxic and is only used in medicine as a homeopathic treatment. You should only take elemental phosphorus only under the guidance of a qualified professional. Instead, health care providers may use one or more of the following inorganic phosphates, which are not toxic at typical doses:

• Dibasic potassium phosphate

• Monobasic potassium phosphate

• Dibasic sodium phosphate

• Monobasic sodium phosphate

• Tribasic sodium phosphate

• Phosphatidyl choline

• Phosphatidyl serine

Phosphorus Side Effects and Precautions

There is generally no deficiency of phosphorus because it is so readily available in the food supply.

Excessively high levels of phosphorus in the blood, although rare, can combine with calcium to form deposits in soft tissues such as muscle. High levels of phosphorus in blood only occur in people with severe kidney disease or severe dysfunction of their calcium regulation.

Too much phosphate can be toxic. It can cause diarrhea and calcification (hardening) of organs and soft tissue, and can interfere with the body's ability to use iron, calcium, magnesium, and zinc. People who exercise and others taking supplements that contain phosphate should only do so occasionally and with the guidance and direction of a health care provider.

Gastrointestinal Effects

Some side effects may occur that generally do not require medical intervention. For example, if you take this supplementation, you may initially experience stomach problems such as abdominal pain, nausea or vomiting. Additionally, you may have some diarrhea. These are considered mild side effects that are temporary and will subside as your body adjusts to the supplement. Contact your doctor if such symptoms persist or become worrisome.

Hyperphosphatemia

The most serious side effects involving phosphorus are toxicity consequences from abnormally elevated blood levels of phosphate or hyperphosphatemia. Specifically, calcification of non-skeletal tissues or hardening of organs can occur with the most common site being the kidneys. Hyperphosphatemia also may interfere with the body's ability to use iron, calcium, magnesium, and zinc. Thus, if you have a history of kidney disease or problems, it is imperative that you speak with your doctor before trying any phosphorus supplementation.

Uptake of Calcium

Another potential side effect of this mineral involves its close relationship with calcium. Continued high supplementation can interfere with the uptake of calcium by the body for essential maintenance functions and bodily processes.

Interaction Effects

Phosphorus supplementation can lead to problems if you are on certain medication regimens Specifically, phosphorus can interact with antacids, anti-convulsants, corticosteroids, insulin, potassium supplements and ACE inhibitors or blood pressure medications. Consequently, if you are taking any of these medications, do not take phosphorus supplements without first talking with your health care provider.

Precautions

Nutritionists recommend a balance of calcium and phosphorus in the diet. The typical Western diet, however, contains roughly 2 - 4 times more phosphorus than calcium. Meat and poultry contain 10 - 20 times as much phosphorus as calcium, and carbonated beverages such as colas have as much as 500 mg of phosphorus in one serving. When there is more phosphorus than calcium in the body, the body will use calcium stored in bones. This can cause osteoporosis (brittle bones) and lead to gum and teeth problems. A balance of dietary calcium and phosphorus can lower the risk of osteoporosis.

A word need also to be said about phosphorus deficiency or hypophosphatemia, which typically is asymptomatic, however can produce major adverse effects. Chronic hypophosphatemia may lead to anorexia, muscle weakness and osteomalacia. Additionally, alcoholism, diabetes, or starvation diets can disturb normal absorption of this mineral and cause leaching effects to where phosphorus becomes depleted from the body. If these conditions relate to you, then you need to be aware of some symptoms of phosphate deficiency like anxiety, appetite changes, bone pain and fragility, stiffness in the joints, and fatigue and weakness.