What is it?

Phosphorus is an essential mineral that works with calcium and vitamin D. It is mainly combined with oxygen to form phosphate which is needed for bone structure, teeth, muscle tissue, energy production, lactic acid control and the formation of phospholipids.

Function How it helps
Energy metabolism

Phosphorus is needed for the metabolism of carbohydrates, fats and proteins into energy. It is also needed for the activation of B vitamins, several of which are critical to cellular metabolism and energy release from foods.

Cell membrane structure Phosphorus binds to phospholipids which form a major part of cell membranes and are needed for the transport of nutrients into the cells.
Bone health When phosphorus and calcium bind to one another, calcium phosphate is formed, which maintains the hardness, strength and structural integrity of skeletal tissue.


What is it used for?

Proper cellular function

Phospholipid formation

Optimising metabolism

Transport of nutrients into cells.
Proper calcium balance Cellular integrity


Best food sources
Meat Poultry Fish
Eggs Dairy products Nuts and seeds
Soybeans Whole grains Beans
and in all foods


Deficiency Symptoms – extremely unlikely

Physical fatigue

Mental fatigue

Neurological dysfunction

Loss of appetite



Supplementation dosage range

Supplementation is not required as phosphorus is found in all foods and is normally taken in excess, compared to calcium intake.


Other information

Phosphoric acid is used as an additive in fizzy drinks and various processed foods, contributing to excessive intake levels.



  • Excessive phosphorus intake can adversely affect calcium balance and utilization, thereby increasing the risk of developing calcium deficiency signs and symptoms.

  • Excessive phosphorus intake over an extended period may lead to a reduction in bone density and possibly increase one’s risk of developing osteoporosis.


Factors which deplete levels, impair absorption and/or inhibit activity:
Calcium (very high intakes)



Leave a Reply