Phosphorus – The “Other” Bone Building Mineral

Everyone knows about calcium and its role in building strong bones, but phosphorus is equally important in building strong bones.  In fact, it is one of the most important minerals to a healthy body and a common sense weight loss plan. Men looking to lose weight and gain muscle mass should be careful to maintain a proper phosphorus level while dieting and working out since it has been shown to increase levels of energy and endurance.

Like calcium, phosphorus is essential for the building of strong bones, and consequently it combines perfectly with calcium in the diet to build strong, healthy bones and helps prevent osteoporosis. In addition, phosphorus is important for energy production and for the proper absorption of other vitamins, particularly B-complex vitamins.
 

Food Sources
Milk and dairy products, meat, fish, nuts, beans and grains. Interestingly enough, carbonated soft drinks have an especially high content of phosphorus.

Recommended Dosage
The Reference Daily Intake (RDI) is 1,000 mg for men.

Supplements
Most people need to reduce their intake of this mineral. Practitioners traditionally recommend a calcium-to-phosphorus intake in a ratio of 1 to 1. Most individuals have a much higher intake of phosphorus given our diets that contain a lot of soft drinks and meats – throwing this ratio out of whack – something closer to 1 to 2.

Most individuals should be able to meet the RDI through their diet so supplements are usually not necessary.

Many of the B-complex vitamins are effective only when combined with this mineral in the body.

Side Effects & Toxicity
Symptoms of toxicity include arthritis, osteoporosis, gout, dental problems such as loose teeth, skin problems and kidney stones.

Symptoms of Deficiency
Signs of deficiency can include such things as general weakness, fatigue, loss of appetite, irritability and bone pain. A low resistance to infection is often seen as well in those suffering from a phosphorus deficiency.