Phosphorus is the second most abundant mineral in the body next to calcium. The functions of phosphorus include: building strong bones and teeth, assisting in filtering out waste in the kidneys, managing how our body stores and uses energy, and reducing muscle soreness after strenuous exercise. This mineral is also needed to balance and metabolize other vitamins and minerals such as calcium, Vitamin D, iodine, zinc, and magnesium.


  • Meat, Fish, Poultry
  • Eggs
  • Milk
  • Nuts & Seeds
  • Beans
  • Whole grains
  • Potatoes
  • Dried Fruit
  • Garlic


A phosphorus deficiency is almost unheard of in the United States. It is actually more common to have excess phosphorus in your body than not enough. However, health conditions like diabetes, starvation, and alcoholism can cause phosphorus levels to decrease. Symptoms of phosphorus deficiency include loss of appetite, anxiety, bone pain, stiff joints, fatigue, irregular breathing, numbness, weakness, and weight change.

Over Consumption

Excess phosphorus can affect your body’s ability to effectively use other minerals such as calcium, iron, magnesium, and zinc. Although it is rare to have too much phosphorus in your blood, symptoms of this includes diarrhea and hardening of organs and soft tissue.

Daily Recommended Intake

The daily recommended amount of phosphorus for both men and women is 700 milligrams.