Daijiworld Media Network – New Delhi

New Delhi, Jun 3: When people think of essential minerals, calcium and iron often grab the headlines. But silently supporting your body every single day is phosphorus—the second most abundant mineral in the human body, and a key player in everything from energy production to bone strength.

Roughly 85% of the phosphorus in your body resides in your bones and teeth, working hand-in-hand with calcium to keep them sturdy and resilient. But its role doesn’t stop there. Phosphorus is a major contributor to ATP formation—basically the energy currency your cells rely on to function. Without it, your body would quite literally feel drained.

At the cellular level, phosphorus is vital for forming and maintaining DNA and RNA—the genetic blueprints of life. It also helps regulate your body's pH balance, making sure your internal environment remains stable and healthy.

For most adults, the Recommended Dietary Allowance (RDA) of phosphorus is 700 mg per day. However, teenagers aged 9–18 need more—1,250 mg daily—to support growth, while pregnant and lactating women over 18 still require 700 mg/day.

It’s important to note: while phosphorus is essential, too much can be harmful, particularly for individuals with kidney issues. The tolerable upper intake level is 4,000 mg/day for healthy adults.

Luckily, phosphorus is found in a wide variety of everyday foods. Here are some top sources:

• Animal-based foods (highly absorbable): Chicken, turkey, beef, pork, salmon, tuna, mackerel

• Dairy: Milk, cheese, yogurt

• Plant-based options: Almonds, pumpkin seeds, sunflower seeds, lentils, chickpeas, beans

• Whole grains: Brown rice, oats, whole wheat bread

• Vegetables: Potatoes, peas

While animal-based phosphorus is easier for the body to absorb, plant-based sources are still effective—especially when consumed in a varied, balanced diet.

Though rare, phosphorus deficiency can occur, especially in people with chronic conditions or those taking certain medications. Warning signs include:

• Bone pain or increased fracture risk

• Muscle weakness or fatigue

• Numbness or tingling in the limbs

• Loss of appetite

• Mental fog or irritability

If you experience these symptoms, it’s essential to consult a healthcare provider for proper evaluation.

In most cases, diet alone covers phosphorus needs. However, supplements may be necessary for:

• People with diabetes, alcoholism, or digestive disorders

• Individuals taking medications that interfere with phosphorus absorption

• Cases of malnutrition or inadequate dietary intake

Important: Never start a phosphorus supplement without medical guidance. Too much can lead to calcium imbalances, soft tissue calcification, and even cardiovascular issues.
Modern diets high in processed foods and soft drinks often include hidden phosphates. Overconsumption can cause:

• Calcium leaching from bones, leading to weaker bones

• Dangerous calcium deposits in soft tissues

• Elevated risk of heart disease

Phosphorus may not be trending on social media, but it’s absolutely vital for everyday health. From fortifying bones to fueling energy and supporting genetic material, it quietly holds your body together. With a balanced diet and mindful consumption, you can harness this underrated mineral’s full power—without tipping the scale toward excess.