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Vitamin and Mineral Series – A Focus on Phosphorus

Blog, Health & Wellness / By / January 19, 2021

Phosphorus is an essential mineral that is naturally occurring in many foods, added to foods in the United States as a preservative as well as available in a supplement form.  Phosphorus makes up 1% of ones total body weight and is the second most abundant mineral after calcium.  Phosphorus plays an important role in:

  • Bone health
  • Teeth health
  • Cell growth and repair
  • Tissue growth and repair
  • Energy Production
  • Balancing blood pH
  • Normal heart beat regulation
  • Nerve signaling
  • Muscle contractions

The Recommended Dietary Allowances (RDAs) of phosphorus for adults 19 and over is 700 mg daily.

Phosphorus deficiency is rare in the United States as most consume above the recommend dietary allowance.  There are a few at risk adult populations for phosphorus deficiency and they include:

  • Those with severe malnutrition
  • Those with rare genetic disorder of phosphorus metabolism

Symptoms of phosphorus deficiency:

  • Anemia
  • Decreased appetite
  • Muscle weakness
  • Bone pain
  • Rickets
  • Osteomalacia
  • Numbness and tingling
  • Gait disturbance
  • Confusion
  • Increased risk of infection

Phosphorus excess is rare despite the fact that most Americans consume phosphorus much greater than the RDI.   Those with chronic kidney disease may develop elevated phosphorus levels due to the kidneys inability to remove the excess phosphorus that the body is not using. 

The Tolerable Upper Intake Levels for phosphorus varies with age and are as follows:

Adults 19-70 years old- 4000 mg daily

Adults 71 years old and over- 3000 mg daily

Food sources of phosphorus include:

  • Yogurt
  • Milk
  • Salmon
  • Scallops
  • Chicken
  • Cheese
  • Lentils
  • Peas
  • Kidney beans
  • Soybeans
  • Chickpeas
  • Beef
  • Cashews
  • Sesame seeds
  • Peanut butter
  • Sunflower seeds
  • Potatoes
  • Asparagus
  • Eggs
  • Brown rice
  • Whole grain bread
  • Whole grain tortillas

ENJOY!

This article is for information purposes only and is not medical advice. Consult with your medical provider prior to any lab testing, diet changes or new supplement/medication. 

References:

Institute of Functional Medicine Fact Sheet. Micronutrients-Minerals:  Vitamins. Accessed 2020

National Institutes of Health- Office of Dietary Supplements.  Phosporus.  Fact Sheet for Health Professionals. 

https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/

Phosphorus in Your Diet.  WebMD.   https://www.webmd.com/vitamins-and-supplements/what-is-phosphorus#1.  Accessed January 2021

U.S. National Library of Medicine.  MedlinePlus.  Phosphorus in diet.  https://medlineplus.gov/ency/article/002424.htm.  Accessed January 2021

All photos used with permission from Snappa.com

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While Never Say Never Wellness PLLC uses encryption to protect sensitive information transmitted online, we also protect your information offline. Only employees who need the information to perform a specific job (for example, customer service) are granted access to Personal Information. The computers and servers in which we store Personal Information are kept in a secure environment.
However, unfortunately, please note that no data transmission over the Internet or any wireless network can be guaranteed to be 100% secure. As a result, while we strive to protect your Personal Information, you acknowledge that (a) there are security and privacy limitations of the Internet which are beyond our control; (b) the security, integrity, and privacy of any and all information and data exchanged between you and us through this Website cannot be guaranteed; and (c) any such information and data may be viewed or tampered within transit by a third party.
Confidential Information.
All Personal Information collected by Never Say Never Wellness PLLC will be held in confidentiality and will not be disclosed to third parties, except that we may disclose Personal Information: (1) pursuant to the Terms and Conditions and this Privacy Policy, (2) if we are required to do so by law, (3) in the good-faith belief that such action is necessary to conform to the edicts of the law, (4) to comply with legal process served on us, our partners, sponsors, investors, or affiliates, (5) to protect and defend our rights or property or those of our users and/or (6) to act as immediately necessary in order to protect the personal safety of our users or the public. Never Say Never Wellness PLLC will not sell, distribute or lease your Personal Information to third parties unless we have your permission or are required by law to do so.

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

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This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com