Health Benefits of Phosphorus
Builds strong bones and teeth
Supports energy production
Aids in protein synthesis
Supports kidney function
Helps maintain pH balance
Supports muscle recovery
Best Food Sources of Phosphorus
Get your daily Phosphorus from these nutrient-dense whole foods:
| Food | Phosphorus Content | % Daily Value |
|---|---|---|
| chicken | 200 mg per 100g | 29% DV |
| pork | 270 mg per 100g | 39% DV |
| salmon | 240 mg per 100g | 34% DV |
| milk | 232 mg per cup | 33% DV |
| lentils | 356 mg per cup cooked | 51% DV |
Signs of Phosphorus Deficiency
Watch for these symptoms that may indicate low Phosphorus levels:
Bone pain and weak bones
Fatigue and weakness
Loss of appetite
Anxiety and irritability
Numbness and tingling
Weak immunity
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Phosphorus Absorption
✓ Absorption Enhancers
Combine Phosphorus-rich foods with:
- Vitamin D
- Calcium (in balance)
✗ Absorption Inhibitors
Avoid consuming these with Phosphorus:
- Excessive aluminum
- Magnesium (in very high amounts)
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 700 mg |
| Adult Women | 700 mg |
| Pregnancy | 700 mg |
Daily recommended intake
Track Your Phosphorus Intake
Monitor your daily Phosphorus consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
