Next to calcium, phosphorus is the most abundant mineral, found in every cell of the body. Calcium and phosphorus work closely together to build strong bones and teeth. Phosphorus also helps filter out waste in the kidneys, plays an essential role in how the body stores and uses energy, and 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.
Plant: Nuts, legumes, whole grains, hard potatoes, dried fruit, and garlic cloves. Fruits & vegetables contain only small amounts of phosphorus
Animal: Meat, poultry, fish, eggs, dairy products, and other animal protein products are the best sources.
« 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. Too much 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.