Why Phosphorus is Important for Energy & Vitality
Essential for Energy & Vitality
Phosphorus plays a critical role in supporting Energy & Vitality through its effects on metabolism, energy production, and cellular function.
Key Benefits
Builds strong bones and teeth
Additional Support
Supports energy production
Daily Target for Energy & Vitality
700 mg per day
Adjusted based on Energy & Vitality goals
Best Phosphorus-Rich Foods for Energy & Vitality
These foods provide the most Phosphorus while supporting your Energy & Vitality goals:
| Rank | Food | Phosphorus per 100g | % Daily Value | Energy & Vitality Score |
|---|---|---|---|---|
| 0 | Chia Seeds | 860.0 | 123% | |
| 1 | Oats | 523.0 | 75% | |
| 2 | Sardines | 490.0 | 70% | |
| 3 | Hemp Hearts | 405.0 | 58% | |
| 4 | Pumpkin Seeds (Pepitas) | 329.0 | 47% | |
| 5 | Cottage Cheese (Low-Fat) | 303.0 | 43% | |
| 6 | Chickpeas (Garbanzo Beans) | 276.0 | 39% | |
| 7 | Tempeh | 266.0 | 38% | |
| 8 | Black Beans (Cooked) | 241.0 | 34% | |
| 9 | Salmon | 240.0 | 34% | |
| 10 | Tuna (Yellowfin, Fresh) | 239.0 | 34% | |
| 11 | Chicken Breast | 220.0 | 31% | |
| 12 | Mackerel (Atlantic) | 217.0 | 31% | |
| 13 | Turkey Breast (Skinless) | 211.0 | 30% | |
| 14 | Eggs | 198.0 | 28% |
How Much Phosphorus Do You Need?
General Population
700 mg (Men)
700 mg (Women)
Sample Daily Meal Plan
Here's how to reach your Phosphorus target naturally:
Breakfast
- Chia Seeds - 100g (860.0 )
Total: 860
Lunch
- Oats - 100g (523.0 )
Total: 523
Dinner
- Sardines - 100g (490.0 )
Total: 490
Snack
- Hemp Hearts - 50g (202.5 )
Total: 202.5
Daily Total: 2076 mg (297% of target)
✓ Signs of Adequate Phosphorus
- Improved Energy & Vitality performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Phosphorus Deficiency
- Bone pain and weak bones
- Fatigue and weakness
- Loss of appetite
- Anxiety and irritability
- Numbness and tingling
- Weak immunity
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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