The Handy-Dandy, Exhaustive Guide To Vitamins & Minerals; Complete From Vitamin A to Zinc [Part 2]

What is Phosphorus (P)

Phosphorus predominantly works hand-in-hand with calcium to construct powerful bones and teeth, where 85%-ish of it sits.

Beyond bone health, phosphorus supports energy metabolism (from carbs/protein/fats), regular tissue growth/repair, and waste filtering in the kidneys.

It’s also a component used to form ATP (adenosine triphosphate) — a high-energy molecule that stores the energy for everything we do, especially during high-intensity exercise and workouts.¹²

• Best Sources of Phosphorus — Think DAIRY & SEEDS. Milk, cheese, yogurt, chicken, pumpkin seeds, sesame seeds, flax seeds, eggs, nuts, oat bran, and beans are all high in phosphorus.³
• Recommended Daily Intake — Men = 700 mg/day; women = 700 mg/day.⁴
• Phosphorus Deficiency — Deficiency is rare because phosphorus is so abundant, but it can lead to weak bones, anxiety, appetite loss, stiff joints, and irritability.

Minerals: 

Calcium | Potassium | Iron | Zinc | Magnesium | Phosphorus | Sodium | The Rest

References, Notes, Links

1. Medline - Phosphorus [↩]
2. UMD - Phosphorus [↩]
3. NutritionData - Phosphorus [↩]
4. Medline - Phosphorus [↩]

• About
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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).

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