The
Benefits of Phosphorus
The Benefits of Phosphorus
By: Dr. George Obikoya
Phosphorus is required by the body for bone and
teeth formation. Calcium alone can't build strong bones and tissues.
New research shows calcium needs phosphorus to maximize its bone-strengthening
benefits, and taking a lot of calcium supplements without enough
phosphorus could be a waste of money.
Phosphorus allows proper digestion of riboflavin and niacin, aids
in transmission of nerve impulses, helps your kidneys effectively
excreting wastes, gives you stable and plentiful energy, forms the
proteins that aid in reproduction, and may help block cancer. Researchers
say it's the first time the two elements have been shown to be co-dependent
for bone health. Both calcium and phosphorus are found naturally
in dairy products, but most calcium supplements and calcium-fortified
foods and beverages don't contain phosphorus.
More than half of all bone is made from phosphate, and small amounts
are also used in the body to maintain tissues and fluids. Taking
large amounts of calcium from supplements can interfere with phosphorus
absorption. Women trying to prevent or treat osteoporosis typically
take 1,000-1,500 mg of calcium a day in the form of supplements.
Researchers found this amount of calcium can bind up to 500 mg of
phosphorus, making it unavailable to the body.
Although this would present no serious problem for many people,
it could impact women over 60 years of age who have diets that contain
less than the National Academy of Sciences recommended daily allowance
of 700 mg of phosphorus.
For these women, the usual calcium supplement, calcium carbonate,
may block most of the absorption of phosphorus. If this happens,
the calcium won't do much good because bone material consists of
both calcium and phosphorus.
Researchers say their study shows both calcium and phosphorus are
needed to support any increase in bone mass, and a calcium supplement
that contains phosphorus would be preferable to one that provides
calcium alone.
Phosphorus is the body's source of phosphate, which helps create
and manage energy, synthesize protein, fat and carbohydrates, contract
muscles, and maintain the body's fluid and electrolyte balance.
It is also essential for stimulating hormone production and helping
the body utilize the B vitamins. It combines with calcium to help
form the latticework for strong bones and teeth. Over 80% of the
body’s phosphorus is located in bone. A proper balance of magnesium,
calcium, and phosphorus should be maintained at all times.
Not getting enough phosphorus can contribute to the following health
problems: anxiety, bone problems, fatigue, irregular breathing,
irritability, numbness, skin sensitivity, stress, teeth weakness,
tremors, weakness, worry, and weight changes. You can also get malaise,
stiff joints, and bone pain. It may also cause glucose intolerance,
irregular heartbeat and difficulty breathing. Phosphorus deficiency
results in bone loss just as calcium deficiency does. Phosphorus
toxicity can result in twitching, jerking, and convulsions.
A diet consisting of junk food can have too much phosphorus and
this effects the body's processing of calcium. It has also been
found that vitamin D boosts the effectiveness of phosphorus. Magnesium
helps in the absorption of phosphorus. Phosphorus speeds up healing,
helps to prevent and treat osteoporosis, helps treat bone diseases
such as rickets and prevents stunted or slow growth in children.
Phosphorus also helps to keep your mind alert and active, helps
stimulate your glands to secrete hormones, and keeps your muscles
and heart contracting regularly and smoothly. The recommended daily
dietary intake of phosphorus set by the FDA is 1000-mg. The Food
and Nutrition Board set the official scientific US RDA at 800-mg
to 1200-mg. The phosphorus RDA is intended to equal the calcium
RDA for any given individual. There are between 500,000- and 650,000-mg
(500–650 g) of phosphorus in the healthy adult human body.
In “normal life”, there is only a very small possibility of a phosphorus
deficiency because phosphorus is both abundant and widely distributed
in most foods. The various food additives in processed foods are
also major sources and may contribute up to 30% of total phosphorus
in a diet based heavily on convenience foods. However, on a diet,
there is a greater chance of phosphorus deficiency because less
total food is eaten and very little of it is the usual type of “processed”
food.
Phosphorus (as phosphate) is more efficiently absorbed in the small
intestine than most other minerals. Between 50% and 90% is absorbed
depending on the need. This is much higher absorption percentage
than for either calcium or magnesium and further reduces the likelihood
of phosphorus deficiency under normal conditions.
The kidneys easily control the blood phosphorus level and efficiently
excrete any excess phosphorus. Therefore, under normal circumstances,
phosphorus toxicity is also unlikely.
A good multivitamin is the foundation of health
and nutrition. Take a look at our scientific reviews of many of
the popular brands for factors such as ingredients, areas of improvement,
quality level, and overall value. If you are looking for a high
quality liquid multivitamin, we suggest that you take a look at
the Multivitamin
Product Comparisons.
VITAPLEN COMPLETE™ contains a patented AquaMin(TM) Trace Minerals Complex and 165 scientifically formulated nutrients--all in a highly absorbable liquid formula.
|
