But this is a highly unstable element, and so it is not how it appears in food. This is how phosphorus appears in food:
P hosphorus in food
Image: Phosphorus in food:7(A) adenosine 5 0 -triphosphate; (meat) (B) fructose 1,6-bisphosphate;(dairy products) (C) cytidine triphosphate; ( beer, tomatoes, broccoli, and oats.8 ) (D) riboflavin-5 0 -phosphate; (Vitamin B2, for food sources see chapter 7.6.B.2.)(E) creatine phosphate; (meat and fish9) (F) pyridoxal-5 0 -phosphate. (Vitamin B6 pyridoxine.10 For food sources see Chapter 7.6.B6)
Revici classified Phosphorus as theoretically anabolic.
Image: Phosphorus theoretically anabolic on Revici’s chart11
“Phosphorus” comes from the Greek word phosphorous, which means “bringer of light.” In drug or supplement form, it’s called phosphate12. Phosphorus plays an important role in keeping you healthy, so it’s an important part of your diet13.
This mineral is hard at work in every one of the trillions of cells in your body right now14.
Function and Health Benefits Phosphorus
Phosphorus is an essential mineral that your body uses to build healthy bones, create energy and make new cells15.You have more of this mineral in your body than any other except calcium. Sulfur, calcium 16 and phosphorus are the three most abundant minerals in the human body17.
One of its main tasks is to serve as a building block for healthy teeth and bones18.You may think that’s calcium’s job. But calcium needs phosphorus to make your teeth and bones strong19 and create healthy bones20 create energy and make new cells21.Phosphorus is a building block for healthy teeth and bones22.
Phosphorus also helps your nerves and muscles do their jobs23.
Phosphorus also helps you turn fat, carbs, and protein 24into energy.
Phosphorus aids in weight loss
Phosphorus and Calcium work together maintain a healthy blood PH.25. More Phosphorus means more alkaline blood, More Calcium means more acidic blood. The ideal calcium to phosphorus ratio is 1-2:126Phosphorus is a a buffer that keeps the pH level in your blood balanced27.
According to the American Association for Clinical Chemistry, normal blood pH levels are between 7.35 and 7.45.
A blood pH above 7.45 indicate alkalosis, or too much phosphorus
A blood pH below 7.35 indicates acidosis.28, or too much calcium.
Acidosis reduces, and alkalosis increases the binding of calcium to albumin, causing increased or decreased levels of ionized calcium, respectively29.
So acidosis reduces the binding of calcium to albumin, causing increased levels of ionized calcium,
and alkalosis increases the binding of calcium to albumin, causing decreased levels of ionized calcium.
High pH levels cause low calcium levels.
Deficiency Symptoms Phosphorus : Metabolic acidosis too low blood pH
Low phosphorus status has been positively associated with increased body weight33.
Low phosphorus may cause kidney stones:
Nerve disorders
Osteomalacia , which is a marked softening of your bones.
Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from the death of muscle fibers and release of their contents into the bloodstream. This can lead to serious complications such as renal (kidney) failure. This means the kidneys cannot remove waste and concentrated urine. In rare cases, Rhabdomyolysis can even cause death. However, prompt treatment often brings a good outcome. Here’s what you need to know about Rhabdomyolysis.
The “classic triad” of Rhabdomyolysis symptoms are:
muscle pain in the shoulders, thighs, or lower back;
muscle weakness or trouble moving arms and legs. Half of people with the condition may have no muscle-related symptoms.
dark red or brown urine or decreased urination. Other common signs of Rhabdomyolysis include:
Peripheral neuropathy, a result of damage to the nerves located outside of the brain and spinal cord (peripheral nerves), often causes weakness, numbness and pain, usually in the hands and feet. It can also affect other areas and body functions including digestion, urination and circulation35
Some of the common symptoms of metabolic acidosis, when there is too little phosphorus and too much calcium, and the blood pH is too low, include the following:
rapid and shallow breathing
confusion
fatigue
headache
sleepiness
lack of appetite
jaundice
increased heart rate
breath that smells fruity, which is a sign of diabetic acidosis (ketoacidosis)
Without prompt treatment, acidosis may lead to the following health complications:
When blood pH levels become too high, and thus the blood too alkaline it is called Alkalosis. Metabolic Alkalosis. can have central nervous system manifestations ranging from confusion to coma, peripheral neuropathic symptoms of tremor, tingling and numbness, muscle weakness and twitching, and arrhythmia’s, particularly when associated with hypokalemia and hypocalcemia.
Deficiency Causes Phosphorus
Calcium overload causes Phosphorus deficiency
Calcium overload can be caused by oral vitamin D,
Phosphorus deficiency, also called hypophosphatemia, can happen
The recommended daily intake (RDI) for adults is 700 mg, but growing teens and pregnant women need more. The daily value (DV) was estimated to be 1,000 mg, but was recently updated to 1,250 mg to cover the needs of these groups52.
How much phosphorus you need depends on your age. (Women who are pregnant or breastfeeding need the same amount as other adults.)
If you have a health issue that keeps you from getting enough phosphorus from food, your doctor can prescribe a supplement. Phosphate also treats some types of urinary tract infections and prevents calcium stones in the urinary tract54.
The stability of phosphorus depends on the form it is in. As riboflavin Vitamin B2, (dairy products, nuts, seeds, mushrooms) Riboflavin it is heat stable but light sensitive. Thermal decomposition of Vitamin B2 in air atmosphere occurs at 296 °C. 72If Vitamin B2 is exposed to too much light it can be deactivated from its usable form. UV light can destroy a percentage73 of Vitamin B2, Riboflavin74So heat it any way you like, but store it in the dark. And if you heat it, use the fluids you used to cook or fry it in for soups or sauce, since the vitamins and minerals leech into them. As Vitamin B6 (nuts, seeds, vegetables) Thermal decomposition in air atmosphere occurs at 212 °C. 75 As with all B Vitamins, use the fluids you boiled, cooked or fried them in, because the Vitamins leech in them.
Relationships Phosphorus: Seesaw with Calcium to regulate blood pH: Low Phosphorus, low pH Acidosis, High Phosphorus, high pH, Alkalosis
Alkalosis(Too much phosphorus, too little calcium) and Acidosis (too little phosphorus, too much calcium)
1What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/
3What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/
4SARS-CoV-2: influence of phosphate and magnesium, moderated by vitamin D, on energy (ATP) metabolism and on severity of COVID-19, PubMed,January 1, 2021, van Kempen TATG, Deixler E. SARS-CoV-2: influence of phosphate and magnesium, moderated by vitamin D, on energy (ATP) metabolism and on severity of COVID-19. Am J Physiol Endocrinol Metab. 2021 Jan 1;320(1):E2-E6. doi: 10.1152/ajpendo.00474.2020. Epub 2020 Nov 11. PMID: 33174766; PMCID: PMC7816430.Theo A T G van Kempen 1, Elisabeth Deixler 2,1North Carolina State University, Raleigh, North Carolina.2München, Germany., https://pubmed.ncbi.nlm.nih.gov/33174766/
7Phosphorus in food,ResearchGate, May 2019, Biomolecule-assisted green synthesis of nanostructured calcium phosphates and their biomedical applications, Chao Qi, Sara Musetti, Lian-Hua Fu[…], Leaf Huanghttps://www.researchgate.net/figure/Chemical-structures-of-typical-phosphorus-containing-biomolecules-A-adenosine-5-0_fig18_333053839
8Potential SARS-CoV-2 RdRp inhibitors of cytidine derivatives: NIH, November 28, 2022, M A Kawsar S, Hosen MA, Ahmad S, El Bakri Y, Laaroussi H, Ben Hadda T, Almalki FA, Ozeki Y, Goumri-Said S. Potential SARS-CoV-2 RdRp inhibitors of cytidine derivatives: Molecular docking, molecular dynamic simulations, ADMET, and POM analyses for the identification of pharmacophore sites. PLoS One. 2022 Nov 28;17(11):e0273256. doi: 10.1371/journal.pone.0273256. PMID: 36441684; PMCID: PMC9704642., Molecular docking, molecular dynamic simulations, ADMET, and POM analyses for the identification of pharmacophore sites, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9704642
17Are we getting enough sulfur in our diet? PubMed, November 6, 2007, Nimni ME, Han B, Cordoba F. Are we getting enough sulfur in our diet? Nutr Metab (Lond). 2007 Nov 6;4:24. doi: 10.1186/1743-7075-4-24 PMID: 17986345 PMCID: PMC2198910, Marcel E Nimni, 1 Bo Han,1 and Fabiola Cordoba2 , 1Departments of Surgery and Biochemistry and Molecular Biology, Keck School of Medicine, University of Southern California, Los Angeles, CA. 90032, USA2Pediatrics Medical Group, San Juan, 00907, Puerto Rico,corresponding authorCorresponding author.,Marcel E Nimni: moc.loa@700inmin; Bo Han: ude.csu@nahob; Fabiola Cordoba: moc.loa@abodrocaloibaf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2198910/
20What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/
21What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/
26Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health, PMC, July 13, 2017, Loughrill E, Wray D, Christides T, Zand N. Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health. Matern Child Nutr. 2017 Jul;13(3):e12368. doi: 10.1111/mcn.12368, Epub 2016 Sep 9. PMID: 27612307; PMCID: PMC6865864, Emma Loughrill 1, David Wray 1, Tatiana Christides 1, Nazanin Zand 1 , Faculty of Engineering and Science, University of Greenwich, Medway Campus, Chatham Maritime, Kent, ME4 4TB, UK., https://pubmed.ncbi.nlm.nih.gov/27612307/
29Hypocalcemia, NIH, August 8, 2021. Abhinav Goyal; Catherine Anastasopoulou; Michael Ngu; Shikha Singh. 1 Einstein Medical Center, 2 Einstein Medical Center, 3 University of Heidelberg Medical School Germany, 4 Wyckoff Heights Medical Center https://www.ncbi.nlm.nih.gov/books/NBK430912/
32Dangers of very low blood pH,PMC, July, 2011, Rosival V. Dangers of very low blood pH. Indian J Crit Care Med. 2011 Jul;15(3):194. doi: 10.4103/0972-5229.84887 ,PMID: 22013317; PMCID: PMC3190476. Viktor Rosival, Department of Laboratory Medicine, SYNLAB, Dérer’s Hospital, Bratislava, Slovakia, Correspondence: Dr. Viktor Rosival, Department of Laboratory Medicine, SYNLAB, Dérer’s Hospital, Limbová 5, SK-833 05 Bratislava, Slovakia, Europe. E-mail: moc.liamtoh@vlavisor https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3190476/
33Effect of phosphorus supplementation on weight gain and waist circumference of overweight/obese adults: a randomized clinical trial,PMC, December 21, 2015, Ayoub JJ, Samra MJ, Hlais SA, Bassil MS, Obeid OA. Effect of phosphorus supplementation on weight gain and waist circumference of overweight/obese adults: a randomized clinical trial. Nutr Diabetes. 2015 Dec 21;5(12):e189. doi: 10.1038/nutd.2015.38 PMID: 26690287 PMCID: PMC4735052, J J Ayoub,1,4 M J A Samra,1,4 S A Hlais,2 M S Bassil,3 and O A Obeid1,* 1Department of Nutrition and Food Science, Faculty of Agricultural and Food Sciences, American University of Beirut, Beirut, Lebanon 2Department of Family Medicine, Faculty of Medicine, American University of Beirut Medical Center, Beirut, Lebanon 3Department of Natural Sciences, Faculty of Arts and Sciences, Lebanese American University, Beirut, Lebanon *Department of Nutrition and Food Science, Faculty of Agricultural and Food Sciences, American University of Beirut, PO Box 11-0236, Beirut 1107 2020, Lebanon. E-mail: bl.ude.bua@diebo.ramohttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4735052/
49Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health, PMC, July 13, 2017, Loughrill E, Wray D, Christides T, Zand N. Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health. Matern Child Nutr. 2017 Jul;13(3):e12368. doi: 10.1111/mcn.12368, Epub 2016 Sep 9. PMID: 27612307; PMCID: PMC6865864, Emma Loughrill 1, David Wray 1, Tatiana Christides 1, Nazanin Zand 1 , Faculty of Engineering and Science, University of Greenwich, Medway Campus, Chatham Maritime, Kent, ME4 4TB, UK., https://pubmed.ncbi.nlm.nih.gov/27612307/
51Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health, PMC, July 13, 2017, Loughrill E, Wray D, Christides T, Zand N. Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health. Matern Child Nutr. 2017 Jul;13(3):e12368. doi: 10.1111/mcn.12368, Epub 2016 Sep 9. PMID: 27612307; PMCID: PMC6865864, Emma Loughrill 1, David Wray 1, Tatiana Christides 1, Nazanin Zand 1 , Faculty of Engineering and Science, University of Greenwich, Medway Campus, Chatham Maritime, Kent, ME4 4TB, UK., https://pubmed.ncbi.nlm.nih.gov/27612307/
52Food Labeling: Revision of the Nutrition and Supplement Facts Labels. Final rule,Food and Drug Administration, HHS. Food Labeling: Revision of the Nutrition and Supplement Facts Labels. Final rule. Fed Regist. 2016 May 27;81(103):33741-999. PMID: 27236870.https://pubmed.ncbi.nlm.nih.gov/27236870/
68Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis,PubMed, September 2009, Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective roleand analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75. doi: 10.1002/mnfr.200900099, PMID: 19774556, Ulrich Schlemmer 1, Wenche Frølich, Rafel M Prieto, Felix Grases https://pubmed.ncbi.nlm.nih.gov/19774556/
69Changes in phytates and HCl extractability of calcium, phosphorus, and iron of soaked, dehulled, cooked, and sprouted pigeon pea cultivar (UPAS-120), PubMed, September 2009, Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75. doi: 10.1002/mnfr.200900099, PMID: 19774556, Ulrich Schlemmer 1, Wenche Frølich, Rafel M Prieto, Felix Grases , Department of Physiology and Biochemistry of Nutrition, Max Rubner-Institut, Federal Research Instituteof Nutrition and Food, Karlsruhe, Germany, ulrich.schlemmer@mri.bund.de, https://pubmed.ncbi.nlm.nih.gov/19774556/
N-t-k: Sulfur, Calcium 1 and Phosphorus are the three most abundant minerals in the human body2.
“Phosphorus” comes from the Greek word phosphorous which means “bringer of light.”
Anti-Covid Properties Phosphorus
A study published January 1 of 2021 stated:
“Available data show that phosphate and Mg are deficient in COVID-19, with phosphate showing a remarkable correlation with its severity.” 3
Facts Phosphorus
“Phosphorus” comes from the Greek word phosphorous, which means “bringer of light.” In drug or supplement form, it’s called phosphate4. Phosphorus plays an important role in keeping you healthy, so it’s an important part of your diet5.
This mineral is hard at work in every one of the trillions of cells in your body right now6.
Function and Health Benefits Phosphorus
Phosphorus is an essential mineral that your body uses to build healthy bones, create energy and make new cells7.You have more of this mineral in your body than any other except calcium. Sulfur, calcium 8 and phosphorus are the three most abundant minerals in the human body9.
One of its main tasks is to serve as a building block for healthy teeth and bones10.You may think that’s calcium’s job. But calcium needs phosphorus to make your teeth and bones strong11 and create healthy bones12 create energy and make new cells13.Phosphorus is a building block for healthy teeth and bones14.
Phosphorus also helps your nerves and muscles do their jobs15.
Phosphorus also helps you turn fat, carbs, and protein 16into energy.
Phosphorus aids in weight loss
Phosphorus and Calcium work together maintain a healthy blood PH.17. More Phosphorus means more alkaline blood, More Calcium means more acidic blood. The ideal calcium to phosphorus ratio is 1-2:118Phosphorus is a buffer that keeps the pH level in your blood balanced19.
According to the American Association for Clinical Chemistry, normal blood pH levels are between 7.35 and 7.45.
A blood pH above 7.45 indicate alkalosis, or too much phosphorus
A blood pH below 7.35 indicates acidosis.20, or too much calcium.
Acidosis reduces, and alkalosis increases the binding of calcium to albumin, causing increased or decreased levels of ionized calcium, respectively21.
So acidosis reduces the binding of calcium to albumin, causing increased levels of ionized calcium,
and alkalosis increases the binding of calcium to albumin, causing decreased levels of ionized calcium.
High pH levels cause low calcium levels.
Deficiency Phosphorus Symptoms: Metabolic acidosis too low blood pH
Low phosphorus status has been positively associated with increased body weight25.
Low phosphorus may cause kidney stones:
Nerve disorders
Osteomalacia , which is a marked softening of your bones,.
Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from the death of muscle fibers and release of their contents into the bloodstream. This can lead to serious complications such as renal (kidney) failure. This means the kidneys cannot remove waste and concentrated urine. In rare cases, Rhabdomyolysis can even cause death. However, prompt treatment often brings a good outcome. Here’s what you need to know about Rhabdomyolysis.
The “classic triad” of Rhabdomyolysis symptoms are:
muscle pain in the shoulders, thighs, or lower back;
muscle weakness or trouble moving arms and legs. Half of people with the condition may have no muscle-related symptoms.
dark red or brown urine or decreased urination. Other common signs of Rhabdomyolysis include:
Peripheral neuropathy, a result of damage to the nerves located outside of the brain and spinal cord (peripheral nerves), often causes weakness, numbness and pain, usually in the hands and feet. It can also affect other areas and body functions including digestion, urination and circulation27
Some of the common symptoms of metabolic acidosis, when there is too little phosphorus and too much calcium, and the blood pH is too low, include the following:
rapid and shallow breathing
confusion
fatigue
headache
sleepiness
lack of appetite
jaundice
increased heart rate
breath that smells fruity, which is a sign of diabetic acidosis (ketoacidosis)
Without prompt treatment, acidosis may lead to the following health complications:
Antacids that contain aluminum can drain your body of phosphorus33.
Overload Phosphorus Symptoms : Alkalosis, too high blood pH
When blood pH levels become too high, and thus the blood too alkaline it is called Alkalosis. Metabolic Alkalosis. can have central nervous system manifestations ranging from confusion to coma, peripheral neuropathic symptoms of tremor, tingling and numbness, muscle weakness and twitching, and arrhythmia’s, particularly when associated with hypokalemia and hypocalcemia.
Overload Phosphorus Early symptoms Alkalosis (Phosphorus overload)
Symptoms of Alkalosis. can vary. In the early stages of the condition, you may have:
Respiratory Alkalosis. occurs when there isn’t enough carbon dioxide in your bloodstream. It’s often caused by:
Low Calcium, which can come from low Vitamin D, which can come from low cholesterol, which can come from statins or low vitamin B5 and low Vitamin D can also come from Vitamin D blockers: excess alcohol, smoking and high fructose corn syrup.
hyperventilation, which commonly occurs with anxiety
high fever
lack of oxygen
Salicylate poisoning
being in high altitudes
liver disease
lung disease
Metabolic Alkalosis. develops when your body loses too much acid or gains too much base. This can be attributed to:
excess vomiting, which causes electrolyte loss
overuse of diuretics
adrenal disease
a large loss of potassium or sodium in a short amount of time
antacids
accidental ingestion of bicarbonate, which can be found in baking soda
laxatives
alcohol abuse
Upper Limit Phosphorus
With phosphorus , it’s not only the amount that counts, but also the balance with Calcium.
The ideal calcium to phosphorus ratio is 1-2:141, so that needs to be taken into account as well when assessing the upper limit for phosphorus.
The recommended daily intake (RDI) for adults is 700 mg, but growing teens and pregnant women need more. The daily value (DV) was estimated to be 1,000 mg, but was recently updated to 1,250 mg to cover the needs of these groups44.
How much phosphorus you need depends on your age. (Women who are pregnant or breastfeeding need the same amount as other adults.)
If you have a health issue that keeps you from getting enough phosphorus from food, your doctor can prescribe a supplement. Phosphate also treats some types of urinary tract infections and prevents calcium stones in the urinary tract46.
The stability of phosphorus depends on the form it is in. As riboflavin Vitamin B2, (dairy products, nuts, seeds, mushrooms) Riboflavin it is heat stable but light sensitive. Thermal decomposition of Vitamin B2 in air atmosphere occurs at 296 °C. 64If Vitamin B2 is exposed to too much light it can be deactivated from its usable form. UV light can destroy a percentage65 of Vitamin B2, Riboflavin66So heat it any way you like, but store it in the dark. And if you heat it, use the fluids you used to cook or fry it in for soups or sauce, since the vitamins and minerals leech into them. As Vitamin B6 (nuts, seeds, vegetables) Thermal decomposition in air atmosphere occurs at 212 °C. 67 As with all B Vitamins, use the fluids you boiled, cooked or fried them in, because the Vitamins leech in them.
Relationships Phosphorus: Seesaw with Calcium to regulate blood pH: Low Phosphorus, low pH Acidosis, High Phosphorus, high pH, Alkalosis
Alkalosis(Too much phosphorus, too little calcium) and Acidosis (too little phosphorus, too much calcium)
2Are we getting enough sulfur in our diet? PubMed, November 6, 2007, Nimni ME, Han B, Cordoba F. Are we getting enough sulfur in our diet? Nutr Metab (Lond). 2007 Nov 6;4:24. doi: 10.1186/1743-7075-4-24 PMID: 17986345 PMCID: PMC2198910, Marcel E Nimni, 1 Bo Han,1 and Fabiola Cordoba2 , 1Departments of Surgery and Biochemistry and Molecular Biology, Keck School of Medicine, University of Southern California, Los Angeles, CA. 90032, USA2Pediatrics Medical Group, San Juan, 00907, Puerto Rico,corresponding authorCorresponding author.,Marcel E Nimni: moc.loa@700inmin; Bo Han: ude.csu@nahob; Fabiola Cordoba: moc.loa@abodrocaloibaf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2198910/
3SARS-CoV-2: influence of phosphate and magnesium, moderated by vitamin D, on energy (ATP) metabolism and on severity of COVID-19, PubMed,January 1, 2021, van Kempen TATG, Deixler E. SARS-CoV-2: influence of phosphate and magnesium, moderated by vitamin D, on energy (ATP) metabolism and on severity of COVID-19. Am J Physiol Endocrinol Metab. 2021 Jan 1;320(1):E2-E6. doi: 10.1152/ajpendo.00474.2020. Epub 2020 Nov 11. PMID: 33174766; PMCID: PMC7816430.Theo A T G van Kempen 1, Elisabeth Deixler 2,1North Carolina State University, Raleigh, North Carolina.2München, Germany., https://pubmed.ncbi.nlm.nih.gov/33174766/
9Are we getting enough sulfur in our diet? PubMed, November 6, 2007, Nimni ME, Han B, Cordoba F. Are we getting enough sulfur in our diet? Nutr Metab (Lond). 2007 Nov 6;4:24. doi: 10.1186/1743-7075-4-24 PMID: 17986345 PMCID: PMC2198910, Marcel E Nimni, 1 Bo Han,1 and Fabiola Cordoba2 , 1Departments of Surgery and Biochemistry and Molecular Biology, Keck School of Medicine, University of Southern California, Los Angeles, CA. 90032, USA2Pediatrics Medical Group, San Juan, 00907, Puerto Rico,corresponding authorCorresponding author.,Marcel E Nimni: moc.loa@700inmin; Bo Han: ude.csu@nahob; Fabiola Cordoba: moc.loa@abodrocaloibaf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2198910/
12What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/
13What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/
18Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health, PMC, July 13, 2017, Loughrill E, Wray D, Christides T, Zand N. Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health. Matern Child Nutr. 2017 Jul;13(3):e12368. doi: 10.1111/mcn.12368, Epub 2016 Sep 9. PMID: 27612307; PMCID: PMC6865864, Emma Loughrill 1, David Wray 1, Tatiana Christides 1, Nazanin Zand 1 , Faculty of Engineering and Science, University of Greenwich, Medway Campus, Chatham Maritime, Kent, ME4 4TB, UK., https://pubmed.ncbi.nlm.nih.gov/27612307/
21Hypocalcemia, NIH, August 8, 2021. Abhinav Goyal; Catherine Anastasopoulou; Michael Ngu; Shikha Singh. 1 Einstein Medical Center, 2 Einstein Medical Center, 3 University of Heidelberg Medical School Germany, 4 Wyckoff Heights Medical Center https://www.ncbi.nlm.nih.gov/books/NBK430912/
24Dangers of very low blood pH,PMC, July, 2011, Rosival V. Dangers of very low blood pH. Indian J Crit Care Med. 2011 Jul;15(3):194. doi: 10.4103/0972-5229.84887 ,PMID: 22013317; PMCID: PMC3190476. Viktor Rosival, Department of Laboratory Medicine, SYNLAB, Dérer’s Hospital, Bratislava, Slovakia, Correspondence: Dr. Viktor Rosival, Department of Laboratory Medicine, SYNLAB, Dérer’s Hospital, Limbová 5, SK-833 05 Bratislava, Slovakia, Europe. E-mail: moc.liamtoh@vlavisor https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3190476/
25Effect of phosphorus supplementation on weight gain and waist circumference of overweight/obese adults: a randomized clinical trial,PMC, December 21, 2015, Ayoub JJ, Samra MJ, Hlais SA, Bassil MS, Obeid OA. Effect of phosphorus supplementation on weight gain and waist circumference of overweight/obese adults: a randomized clinical trial. Nutr Diabetes. 2015 Dec 21;5(12):e189. doi: 10.1038/nutd.2015.38 PMID: 26690287 PMCID: PMC4735052, J J Ayoub,1,4 M J A Samra,1,4 S A Hlais,2 M S Bassil,3 and O A Obeid1,* 1Department of Nutrition and Food Science, Faculty of Agricultural and Food Sciences, American University of Beirut, Beirut, Lebanon 2Department of Family Medicine, Faculty of Medicine, American University of Beirut Medical Center, Beirut, Lebanon 3Department of Natural Sciences, Faculty of Arts and Sciences, Lebanese American University, Beirut, Lebanon *Department of Nutrition and Food Science, Faculty of Agricultural and Food Sciences, American University of Beirut, PO Box 11-0236, Beirut 1107 2020, Lebanon. E-mail: bl.ude.bua@diebo.ramohttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4735052/
41Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health, PMC, July 13, 2017, Loughrill E, Wray D, Christides T, Zand N. Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health. Matern Child Nutr. 2017 Jul;13(3):e12368. doi: 10.1111/mcn.12368, Epub 2016 Sep 9. PMID: 27612307; PMCID: PMC6865864, Emma Loughrill 1, David Wray 1, Tatiana Christides 1, Nazanin Zand 1 , Faculty of Engineering and Science, University of Greenwich, Medway Campus, Chatham Maritime, Kent, ME4 4TB, UK., https://pubmed.ncbi.nlm.nih.gov/27612307/
43Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health, PMC, July 13, 2017, Loughrill E, Wray D, Christides T, Zand N. Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health. Matern Child Nutr. 2017 Jul;13(3):e12368. doi: 10.1111/mcn.12368, Epub 2016 Sep 9. PMID: 27612307; PMCID: PMC6865864, Emma Loughrill 1, David Wray 1, Tatiana Christides 1, Nazanin Zand 1 , Faculty of Engineering and Science, University of Greenwich, Medway Campus, Chatham Maritime, Kent, ME4 4TB, UK., https://pubmed.ncbi.nlm.nih.gov/27612307/
44Food Labeling: Revision of the Nutrition and Supplement Facts Labels. Final rule,Food and Drug Administration, HHS. Food Labeling: Revision of the Nutrition and Supplement Facts Labels. Final rule. Fed Regist. 2016 May 27;81(103):33741-999. PMID: 27236870.https://pubmed.ncbi.nlm.nih.gov/27236870/
60Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis,PubMed, September 2009, Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective roleand analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75. doi: 10.1002/mnfr.200900099, PMID: 19774556, Ulrich Schlemmer 1, Wenche Frølich, Rafel M Prieto, Felix Grases https://pubmed.ncbi.nlm.nih.gov/19774556/
61Changes in phytates and HCl extractability of calcium, phosphorus, and iron of soaked, dehulled, cooked, and sprouted pigeon pea cultivar (UPAS-120), PubMed, September 2009, Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S330-75. doi: 10.1002/mnfr.200900099, PMID: 19774556, Ulrich Schlemmer 1, Wenche Frølich, Rafel M Prieto, Felix Grases , Department of Physiology and Biochemistry of Nutrition, Max Rubner-Institut, Federal Research Instituteof Nutrition and Food, Karlsruhe, Germany, ulrich.schlemmer@mri.bund.de, https://pubmed.ncbi.nlm.nih.gov/19774556/
We are always told Vitamin B12 is fat soluble. It is not. It is water soluble. We are always told that we should not consume Folate and Vitamin B12 together, while it is essential they work together for the formation of red blood cells, and for forming serotonin and dopamine! We are told that Folic Acid hides Vitamin B12 deficiency, while Folic Acid interferes with B12 and aggravates B12 deficiency. And according to the Be Well study, Covid 19 not only resembles Vitamin B12 deficiency, Covid 19 symptoms are also alleviated with Vitamin B12 supplementation.
It says:
“Vitamin B12 is essential for red blood cell synthesis, nervous system health, myelin synthesis, cellular growth and the rapid synthesis of DNA. The active forms of vitamin B12are hydroxo-, adenosyl- and methyl-cobalamin. Vitamin B12acts as a modulator of gut microbiota and low levels of B12elevate methylmalonic acid and homocysteine, resulting in increased inflammation, reactive oxygen species and oxidative stress . Hyperhomocysteinemia causes endothelial dysfunction, activation of platelet and coagulation cascades, megaloblastic anemia, disruption of myelin sheath integrity and decreased immune responses.However, SARS-CoV-2 could interfere with vitamin B12metabolism, thus impairing intestinal microbial proliferation. Given that, it is plausible that symptoms of vitamin B12deficiency are close to COVID-19 infection such as elevated oxidative stress and lactate dehydrogenase, hyperhomocysteinemia, coagulation cascade activation, vasoconstriction and renal and pulmonary vasculopathy . In addition, B12deficiency can result in disorders of the respiratory, gastrointestinal and central nervous systems . Surprisingly, a recent study showed that methylcobalamin supplements have the potential to reduce COVID-19-related organ damage and symptoms . A clinical study conducted in Singapore showed that COVID-19 patients who were given vitamin B12supplements (500 μg), vitamin D (1000 IU) and magnesium had reduced COVID-19 symptom severity and supplements significantly reduced the need for oxygen and intensive care suppor.”1
Vitamin B12 is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement and a prescription medication. Because vitamin B12 contains the mineral cobalt, compounds with vitamin B12 activity are collectively called “cobalamins” 5
Fat-soluble vitamins are stored in the body’s liver, fatty tissue, and muscles. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.
Water-soluble vitamins are not stored in the body.6
The exact time that water-soluble vitamins circulate in your body will depend on factors like age, nutrient status, diet, and the like. However, most are depleted within 1-2 days, which means replenishing them daily to ensure sufficient levels if critical for optimal health and performance. 7
Vitamin B12 binds to the protein in the foods we eat. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form. From there, vitamin B12 combines with a protein called intrinsic factor so that it can be absorbed further down in the small intestine.8
A B vitamin complex supplement is often touted to boost energy levels and mood. People who have a B vitamin deficiency may feel a rise in energy levels after using the supplement because the vitamin is directly involved in making healthy blood cells and can correct anemia if present. However, there is no evidence of benefit if people without a deficiency take extra B vitamins.
Vitamin B12 is involved in helping the body:
make red blood cells and keeping the nervous system healthy
release energy from food
use folate
The interaction between Vitamin B and Folate:
Vitamin B12 is an especially important vitamin for maintaining healthy nerve cells, and it helps in the production of DNA and RNA, the body’s genetic material. Vitamin B12 works closely with vitamin B9, also called Folate, to help make red blood cells and to help iron work better in the body. Folate and B12 work together to produce S-adenosylmethionine (SAMe), a compound involved in immune function and mood.9
Vitamins B12, B6, and B9 work together to control blood levels of the amino acid homocysteine. High levels of homocysteine are associated with heart disease. However, researchers are not sure whether homocysteine is a cause of heart disease or just a marker that indicates someone may have heart disease.10
B9 (folate) + B12 (cobalamin): Many of the functions of folate and B12 are linked because of their complementary roles in the “folate” and “methionine” cycles. Low levels of B12 can result in a functional folate deficiency, as folate becomes trapped in the form of methyltetrahydrofolate.
Proper function of the folate cycle is essential for the synthesis and regeneration of tetrahydrobiopterin, a cofactor for enzymes that convert amino acids to monoamine neurotransmitters (Serotonin, Melatonin, Dopamine, Noradrenaline,Aadrenaline) and Nitric Oxide
They’re also heavily involved in red blood cell production and proper function of the nervous system.11
Both Folate and Vitamin B12 deficiency are due to the induction of a functional Folate deficiency, which in turn is induced by B12 deprivation.
The interrelationship between these two Vitamins is best explained by the methyl trap hypothesis stating that Vitamin B12 deficiency can lead to lowered levels of methionine synthetase, which results in a functional folate deficiency by trapping an increased proportion of folate as the 5-methyl derivative. 12
In addition, as 5-methyl-H4PteGlu is a poor substrate for folylpolyglutamate synthetase, there is a decreased synthesis of folylpolyglutamates and consequently a decreased retention of folates by tissues. The real Folate deficiency that ensues because of decreased tissue Folate levels is probably as important physiologically as the functional deficiency caused by the methyl trap. The sparing effect of methionine can be explained by adenosylmethionine inhibition of methylenetetrahydrofolate reductase, which would prevent the buildup of 5-methyl-H4PteGlun. A deficiency in vitamin B12 would not, in itself, be sufficient to cause a disturbance in folate metabolism.
The deficiency would have to result in lowered methyltransferase levels before any such disturbance would be manifest. 13
Megaloblastic anemia—a condition of larger than normal sized red blood cells and a smaller than normal amount; this occurs because there is not enough vitamin B12 in the diet or poor absorption
Fatigue, weakness
Nerve damage with numbness, tingling in the hands and legs
Memory loss, confusion
Dementia
Depression
Seizures
Cardiovascular disease
Impaired Cognitive function
Schizofrenia
Vitamine B12 deficiencey may showup as folate deficiency, since without vitamine B12, folate cannot synthesize properly.
Vitamin B12 is a water-soluble vitamin, so any unused amount will exit the body through the urine. Generally, up to 1000 mcg a day of an oral tablet to treat a deficiency is considered safe. The Institute of Medicine states “no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals.”
Recommended Amounts
RDA: The Recommended Dietary Allowance for men and women ages 14 years and older is 2.4 micrograms (mcg) daily. For pregnancy and lactation, the amount increases to 2.6 mcg and2.8 mcg daily, respectively. [1]
UL: A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. No upper limit has been set for vitamin B12, as there is no established toxic level. However, some evidence suggests that supplements of 25 mcg per day or higher may increase the risk of bone fractures. [2]
Adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12.
As vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.
Vitamin B12 Food Sources
Good sources in micrograms of B12 per 100 grams or in case of fluids, 100 ml of:
1Be well: A potential role for vitamin B in COVID-19,PMC, August 15, 2020, Shakoor H, Feehan J, Mikkelsen K, Al Dhaheri AS, Ali HI, Platat C, Ismail LC, Stojanovska L, Apostolopoulos V. Be well: A potential role for vitamin B in COVID-19. Maturitas. 2021 Feb;144:108-111. doi: 10.1016/j.maturitas.2020.08.007. Epub 2020 Aug 15. PMID: 32829981; PMCID: PMC7428453.Hira Shakoor,a Jack Feehan,b,c Kathleen Mikkelsen,b Ayesha S. Al Dhaheri,a Habiba I. Ali,a Carine Platat,a Leila Cheikh Ismail,d,e Lily Stojanovska,a,b and Vasso Apostolopoulosb,* Department of Food, Nutrition and Health, College of Food and Agriculture, Al Ain, United Arab Emirates University, United Arab Emirates
bInstitute for Health and Sport, Victoria University, Melbourne, Australia
cDepartment of Medicine, Western Health, The University of Melbourne, Melbourne, Australia
dClinical Nutrition and Dietetics Department, College of Health Sciences, University of Sharjah, Sharjah, United Arab Emirates
Essential Fatty acids Omega-3-ALA andOmega-6-LA reside in the cell membrane. Each organ has its own balance of Omega-3-ALA andOmega-6-LA
Artemis Simopoulos found that eating Omega-3-ALA and Omega-6-LA in the same balance as the organ you have problems with cures the problems.
Brian Peskin says you can eat as much Omega-6-LA as you like,
The way to bridge these theories is by eating Omega-3-ALA and Omega-6-LA in the right balance the first meal of the day.
During the first meal of the day, eat Omega-3-ALA and Omega-6-LA from healthy sources in the right balance for the organ you want to heal. T
hen for the rest of the day you can eat as much Omega-6-LA as you want. Here you see which organs have which balance, and how you can achieve the right balance with healthy sources.
The RDA of Omega-3-ALA is set at between 1-5 grams daily.
The tables below show how to get 2 grams of Omega-3-ALA and how to achieve the right balance with Omega-6-ALA with natural, organic, healthy foods.
What are the best combinations for optimal absorption?
How much do you need of it a day?
What are the best food sources?
Those questions are answered in the summary at the end.
The rest is a compilation of all the information from studies on phosphorus I found.
When you order the information, the disonnect between the functions of phosphorus and the usual lists of consequences of too little and too much phosphorous, the information gaps become apparent. Here those gaps are closed with the most recent research.
Conclusion: Phosphorus is much more important, and the consequences of too little are much more serious than the usual articles claim.
Phosphorus is an essential mineral that your body uses to build healthy bones, create energy and make new cells1.
You have more of this mineral in your body than any other except calcium. Sulfur, calcium2, and phosphorus are the three most abundant minerals in the human body3.
“Phosphorus” comes from the Greek word phosphorous, which means “bringer of light.”
In drug or supplement form, it’s called phosphate4.
What are really the health benefits of phosphorus and the consequences of too little or too much?
In the information I find on phosphorus I observe a disconnect between the function of phosphorus and what the consequences are of too little phosphorus. You can read it here:
Function of Phosphorus
Phosporus plays an important role in keeping you healthy, so it’s an important part of your diet5.
One of its main tasks is to serve as a building block for healthy teeth and bones6.You may think that’s calcium’s job. But calcium needs phosphorus to make your teeth and bones strong7 and create healthy bones8 create energy and make new cells9 .
Phosphorus also helps your nerves and muscles do their jobs10.
It’s a buffer that keeps the pH level in your blood balanced11.
Phosphorus also helps you turn fat, carbs, and protein12into energy.
But what about the function of phosphorus to regulate bood pH? Does lack of phosphorous then not cause blood pH imbalance, and what is the consequence of that? And what about the role of phosphorus in creating string teeth and bones? Does lack of phorporus not cause weak bones and bad teeth? And what about the role of phosphorus in transforming fat, proteins and carbohydrates into energy? Does lackof phosphorus then not cause lethargy and weight gain?
Let’s take a look
What are the consequences of blood pH imbalance?
A blood pH imbalance can lead to two conditions: acidosis and alkalosis. Acidosis refers to having blood that’s too acidic, or a blood pH of less than 7.35. Alkalosis refers to having blood that’s too basic, or a blood pH of higher than 7.4523.
Consequences of Acidosis
The glycolytic enzyme phosphofructokinase is pH dependent, as its activity decreases with decreasing pH, and thus glucose utilization in brain cells is impaired.
Therefore, the clinical consequences of decreasing blood pH are
Acidosis is characterized by primary reduction in bicarbonate and pH revealed during arterial blood gas analysis26.
Treatment of acidosis
For more than 50 years, standard care of patients suffering metabolic acidosis, whatever its cause, has included iv administration of the base sodium bicarbonate to correct the acidosis27.
But look at the name of the study: Sodium bicarbonate: basically useless therapy28.
It states:
“This review examines the history of sodium bicarbonate use in neonatology and the evidence that refutes the clinical practice of administering sodium bicarbonate during cardiopulmonary resuscitation or to treat metabolic acidosis in the NICU29.”
Perhaps phosphorus supplementation would be a better idea. And indeed, this is what the literature confirms30.
Phosphorus aids in weight loss
And if phosphporus helps turn fat,carbs and protein into energy, you would expect that it aids in weight loss, and that low phosphorus can lead to weight gain.
And indeed, this is the case:
Low phosphorus status has been positively associated with increased body weight31.
Bones and Teeth
Since Phosphorus plays a role in healthy teeth and strong bones, you would expect lack of it to result in bad teeth and weak bones.
Without phosphorus, your body can’t use calcium well, even with Vitamin D. The results include bone brittleness and teeth that chip easily32
Phosphorus is abundant in all cells and tissues as an important component of DNA, RNA and phospholipids, a source of high-energy bonds in adenosine triphosphates (ATP), a substrate for various kinases and phosphatases, and a regulator of intracellular signaling. Phosphate homeostasis on a cellular level is therefore a significant aspect of normal function for most tissues and organs. Approximately 85% of phosphorus, the second most abundant mineral in the human body, is in bone, primarily compounded with calcium (Ca2+), the most abundant mineral, in hydroxyapatite (HAP) crystals deposited on the collagen matrix (Broadus, 2003). Other mineralized tissues such as teeth also contain calcium phosphate as HAP. The remainder is in soft tissue with only about 1% in extracellular fluids (Drezner, 2002). Therefore, maintenance of “normal” phosphate (inorganic or orthophosphate, Pi) homeostasis is essential for normal development, maintenance, and repair of teeth and skeletal tissues33.
Natural foods contain substantial quantities of phosphorus. Deficiency can occur as a result of severe starvation, intake of Pibinders that prevent absorption in the gut, or in diseases associated with renal Piwasting. Dietary Piis absorbed in the small intestine where the impact of hormonal regulation, mediated by the active form of vitamin D, 1,25 (OH)2vitamin D3(referred to herein as Vit D), is minor relative to dietary load. From blood, phosphorus is taken into cells, incorporated into mineralized tissue matrices, or excreted from the body in urine. Hormonal regulation is critical to the homeostasis of absorbed Pi, with the primary locus being the kidney, as much of the absorbed Piis excreted in the urine. Consequently, hormonal regulation of Piexcretion and reabsorption, more so than absorption, maintains circulating plasma concentrations (Drezner, 2002). This “parathyroid-kidney-intestine-bone/tooth” axis of Ca2+and Pibalance is exhibited in Figure 1, with further description of the factors of interest featured in section II34.
Serum calcium (Ca2+) and phosphate (Pi) levels regulate gene expression in the parathyroid-kidney-intestine- tooth axis
Decreases in serum Ca2+ induce the calcium sensing receptor in the parathyroid glands, embedded in the thyroid gland, to secrete PTH into the bloodstream. PTH stimulates the activity of 1-α-hydroxylase in the kidney which catalyzes the formation of the active 1,25 dihydroxy form of Vit D (line 1). PTH potently stimulates osteoclast activity to release Ca2+ from bone. Active Vit D increases intestinal absorption of Ca2+ via the TRPV6 Ca2+ channel and of Pi through the Npt2b ion channel. Renal reabsorption of Pi is increased by Vit D through increased Npt2c activity (line 2). PTH acts to reduce Pi reabsorbtion by down-regulation of Npt2a, while the induced increase in serum Ca2+ reduces secretion of PTH. Vit D has effects on tooth mineralization as evidenced by dentin defects under Vit D deficient states. Vit D acts to increase the expression of FGF23 in bone and the FGF23 receptor binding partner Klotho in the kidney (line 3). FGF23 reduces the activity of 1-α-hydroxylase, decreasing the formation of active Vit D (line 4), closing the loop began by PTH demonstrated by the lines numbered 1-4. SIBLING protein expression in bones and teeth are affected by Pi levels. Mutations in Phex induce expression of FGF23 in osteocytes and ameloblasts and odontoblasts, with concurrent increases in MEPE expression and ASARM formation. Loss of function mutations in Dmp1 induce an increase in FGF23 and decrease in DSPP expression levels. The gene expression changes in these mutations result in decreased mineralization in bones and teeth. The hyperphosphatemia in the FGF23 loss of function mutant may induce the observed increased expression of DMP1 in bone and tooth in a compensatory attempt to increase mineralization35..
Kidney stones
Low phosphorus may also cause kidney stones:
“Alterations in phosphorus homeostasis also may contribute to calcium kidney stones. In one cross-sectional study of 207 calcium stone formers and 105 controls, mean serum phosphate was 9% lower and fractional excretion of phosphate was 29% higher in stone formers . Other investigators also have reported lower values of serum phosphate in smaller series of patients with kidney stones . More recent data have led to speculation that higher plasma fibroblast growth factor 23 (FGF23), an osteocyte-derived phosphaturic hormone, may contribute to calcium kidney stone formation 36.
Nerve disorders
If phosphorus is important for nerves, you would expectnervoussystem disorders to occur when there is lack of phosphorus, and according to to the following study, this is indeed the case:
“Severe hypophosphataemia, when combined with phosphorus depletion, has been known to cause a number of clinical conditions, including haematological impairment, metabolic acidosis, osteomalacia, central nervous system dysfunction, myocardial dysfunction, rhabdomiolysis and peripheral neuropathy”37.
Osteomalacia
Osteomalacia refers to a marked softening of your bones,. The softened bones of children and young adults with osteomalacia can lead to bowing during growth, especially in weight-bearing bones of the legs. Osteomalacia in older adults can lead to fractures38.
Rickets is the clinical consequence of impaired mineralization of bone matrix throughout the growing skeleton, whilst osteomalacia is the result of this disturbance after the growth plates have fused in adults39.
Rhabdomyolysis
Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from the death of muscle fibers and release of their contents into the bloodstream. This can lead to serious complications such as renal (kidney) failure. This means the kidneys cannot remove waste and concentrated urine. In rare cases, rhabdomyolysis can even cause death. However, prompt treatment often brings a good outcome. Here’s what you need to know about rhabdomyolysis.
The “classic triad” of rhabdomyolysis symptoms are: muscle pain in the shoulders, thighs, or lower back; muscle weakness or trouble moving arms and legs; and dark red or brown urine or decreased urination. Half of people with the condition may have no muscle-related symptoms.
Confusion, dehydration, fever, or lack of consciousness40
Peripheral neuropathy
Peripheral neuropathy, a result of damage to the nerves located outside of the brain and spinal cord (peripheral nerves), often causes weakness, numbness and pain, usually in the hands and feet. It can also affect other areas and body functions including digestion, urination and circulation41
Risks of Too Much Phosphorus
While phosphorus is beneficial for most people, it can be harmful when consumed in excess. People with kidney disease can have trouble removing it from their blood and may need to limit their phosphorus intake 42.
Symptoms of too much phosphorus are:
High levels of phosphorus.can cause
your bones to lose calcium or
calcium deposits to form in your blood vessels, eyes, heart, and lungs.
If you have too much phosphorus in your body for a long period of time, your chance of a heart attack45 or stroke46goes up47.
High phosphate levels cause calcium levels in the blood to drop.
Low calcium levels can cause blood pH levels to rise.
Acidosis reduces, and alkalosis increases the binding of calcium to albumin, causing increased or decreased levels of ionized calcium, respectively52.
So acidosis reduces the binding of calcium to albumin, causing increased levels of ionized calcium,
and alkalosis increases the binding of calcium to albumin, causing decreased levels of ionized calcium.
Consequences of Alkalosis
When blood pH levels can become too high, and thus the blood too alkaline it is calles alkalosis. Metabolic alkalosis can have central nervous system manifestations ranging from confusion to coma, peripheral neuropathic symptoms of tremor, tingling and numbness, muscle weakness and twitching, and arrhythmias, particularly when associated with hypokalemia and hypocalcemia53.
Treating alkalosis
Metabolic alkalosis is usually treated by replacing water and electrolytes (sodium and potassium) while treating the cause. Rarely, when metabolic alkalosis is very severe, dilute acid is given intravenously. In respiratory alkalosis, the first step is to ensure that the person has enough oxygen54.
The recommended daily intake (RDI) for adults is 700 mg, but growing teens and pregnant women need more. The daily value (DV) was estimated to be 1,000 mg, but was recently updated to 1,250 mg to cover the needs of these groups59.
Meats and other proteins: beef, chicken, fish, and organ meat like liver
Milk and dairy foods: eggs, cottage cheese, and ice cream
Beans: navy, kidney, pinto, and garbanzo
Grains: bran and wheat germ
Nuts and seeds: almonds, cashews, peanut butter, and sunflower seeds62
Phosphorus is found in most foods, but some foods are especially good sources. This article lists 12 foods that are particularly high in phosphorus64.
Dairy
It is estimated that 20–30% of phosphorus in the average American diet comes from dairy65products like cheese, milk, cottage cheese and yogurt66
Just one ounce (28 grams) of Romano cheese contains 213 mg of phosphorus (30% of the RDI), and one cup (245 grams) of skim milk contains 35% of the RDI67.
Low-fat and non-fat dairy products, like yogurt and cottage cheese, contain the most phosphorus, while whole-fat dairy products contain the least68.
Low-fat dairy products like milk, cottage cheese and yogurt are excellent sources of phosphorus, providing at least 30% of the RDI per serving69.
100 grams of cottage cheese has 128 mg of phosphorus70.
Romano cheese: 100 grams has 760 mg of phosphorus71.
Low fat yoghurt: 100 grams has 93 mg of phosphorus72.
Whole fat yoghurt: 100 grams has 109 mg of phosphorus73.
Skim milk: 100 grams has 112mg mg of phosphorus74.
Milk kefir: 100 grams of has 228 mg mg of phosphorus77.
Sunflower and Pumpkin Seeds
Sunflower and pumpkin seeds also contain large amounts of phosphorus.
One ounce (28 grams) of roasted sunflower or pumpkin seeds78contains roughly 45% of the RDI for phosphorus 79.
100 grams of pumpkin seeds have 1233 mg of phosphorus80.
However, up to 80% of the phosphorus found in seeds is in a stored form called phytic acid81, or phytate, which humans cannot digest 82.
Soaking seeds until they sprout can help break down phytic acid, releasing some of the phosphorus for absorption83 . Like seeds, most of the phosphorus in nuts is stored as phytic acid, which is not digestible by humans. Soaking may help, though not all studies agree84.
So don’t overdo it with the soaking, because phytic acid has its benefits and fighs cancer85. Just soak those nutrients that are inedible otherwise, not the others.
Pumpkin and sunflower seeds can be enjoyed as a snack, sprinkled on salads, blended into nut butters or used in pesto, and are a great alternative for people who are allergic to peanuts or tree nuts.Sunflower and pumpkin seeds contain large amounts of the storage form of phosphorus called phytic acid, which humans can’t digest. Sprouting the seeds can help make the phosphorus available for absorption86.
100 grams of sunflower seeds have 1158 mg of phosphorus87
Nuts
Most nuts are good sources of phosphorus, but Brazil nuts top the list. Just a 1/2-cup (67 grams) of Brazil nuts provides more than 2/3 of the RDI for adults
Brazil nuts have 725mg Phosphorus, per 100 grams88.
Other nuts containing at least 40% of the RDI per 1/2-cup (60–70 grams) include cashews89, almonds90, pine nuts91 and pistachios 92 .
They are also great sources of plant-based protein, antioxidants and minerals. Eating them regularly is linked with better heart health93.
Many nuts, and especially Brazil nuts, are good sources of phosphorus, containing at least 40% of the RDI per 1/2-cup (67-gram) serving94.
Mg of Phosphorus per 100 grams:
Nuts, cashew nuts, raw : 593mg Nuts, cashew nuts, oil roasted, without salt added : 531mg Nuts, cashew nuts, oil roasted, with salt added : 531mg Nuts, cashew nuts, dry roasted, without salt added : 490mg 5. Nuts, cashew nuts, dry roasted, with salt added : 490mg 95
1. Nuts, brazilnuts, dried, unblanched : 725mg 2. Nuts, cashew nuts, raw : 593mg 3. Nuts, pilinuts, dried : 575mg 4. Nuts, pine nuts, dried : 575mg 5. Nuts, cashew nuts, oil roasted, without salt added : 531mg 6. Nuts, cashew nuts, oil roasted, with salt added : 531mg 7. Nuts, walnuts, black, dried : 513mg 8. Nuts, almond butter, plain, without salt added : 508mg 9. Nuts, almond butter, plain, with salt added : 508mg 10. Nuts, cashew nuts, dry roasted, without salt added : 490mg 11. Nuts, pistachio nuts, raw : 490mg 12. Nuts, cashew nuts, dry roasted, with salt added : 490mg 13. Nuts, almonds : 484mg 14. Nuts, almonds, blanched : 481mg 15. Nuts, almonds, dry roasted, without salt added : 470mg 16. Nuts, almonds, dry roasted, with salt added : 470mg 17. Nuts, pistachio nuts, dry roasted, without salt added : 469mg 18. Nuts, pistachio nuts, dry roasted, with salt added : 469mg 19. Nuts, almonds, oil roasted, without salt added : 466mg 20. Nuts, almonds, oil roasted, with salt added : 466mg 96
Many whole grains contain phosphorus, including wheat, oats and rice.
Spelt contains the most phosphorus (291 mg or 194 grams per cooked cup98), followed by oats (180 mg or 234 grams per cooked cup99) and rice (162 mg or 194 grams per cooked cup100).
100 grams of cooked spelt has 150 mg of phosphorus101
Most of the phosphorus in whole grains is found in the outer layer of the endosperm, known as the aleurone, and the inner layer, called the germ107.
These layers are removed when grains are refined, which is why whole grains108 are good sources of phosphorus109 and why refined grains are not110.
However, like seeds, most of the phosphorus in whole grains is stored as phytic acid, which is hard for the body to digest and absorb.
Soaking, sprouting or fermenting the grains can break down some of the phytic acid and make more of the phosphorus available for absorption111, 112, 113.
Whole grains like wheat, oats and rice contain a lot of phosphorus. Soaking, sprouting or fermenting the grains may make it more available for absorption114.
Amaranth and Quinoa
While amaranth and quinoa115are often referred to as “grains,” they are actually small seeds and are considered pseudocereals.
One cup (246 grams) of cooked amaranth contains 52% of the recommended daily intake of phosphorus for adults116 and the same volume of cooked quinoa117 contains 40% of the RDI .
100 grams of amaranth has 557 mg of phosphorus118.
Both of these foods are also good sources of fiber, minerals and protein, and are naturally gluten-free120, 121 .
Like other seeds, soaking, sprouting and fermenting can increase phosphorus availability122.
Ancient grains like amaranth and quinoa are highly nutritious and are good sources of phosphorus. One cooked cup (246 grams) contains at least 40% of the recommended daily intake123.
Beans and Lentils
Beans and lentils124also contain large amounts of phosphorus, and eating them regularly is associated with lower risk of many chronic diseases, including cancer125 ,126, 127.
Just one cup (198 grams) of boiled lentils contains 51% of the recommended daily intake and over 15 grams of fiber128, 129.
100 grams of lentils have 451 milligrams of phosphorus130.
Beans are also rich in phosphorus, especially Great Northern, chickpeas, navy and pinto beans, which all contain at least 250 mg per cup (164 to 182 grams)131, 132, 133, 134, 135.
Availability of the [hospherus in beans can be increased by soaking, sprouting and fermenting the beans136, 137 , 138.
Beans and lentils, especially when soaked, sprouted or fermented, are rich sources of phosphorus, containing at least 250 mg per cup (roughly 160–200 grams)139.
Summary:
What is Phosphorus
Phosphorus is the second most abundant mineral in the body, the first being Calcium.
Function of phosphorus
Phosporus plays an important role in keeping you healthy, so it’s an important part of your diet140.
Phosphorus helps your nerves and muscles do their jobs141.
Phosphorus is a buffer that keeps the pH level in your blood balanced142.
Phosphorus helps you turn fat, carbs, and protein143into energy.
Low phosphorus status has been positively associated with increased body weight152.
Low phosphorus causes the blood pH level to become unstable. If the pH level becomes to ow, and thus the blood becomes to acidic, it is called Acidosis.
The glycolytic enzyme phosphofructokinase is pH dependent, as its activity decreases with decreasing pH, and thus glucose utilization in brain cells is impaired.
Therefore, the clinical consequences of decreasing blood pH are
Peripheral neuropathy, a result of damage to the nerves located outside of the brain and spinal cord (peripheral nerves), often causes weakness, numbness and pain, usually in the hands and feet. It can also affect other areas and body functions including digestion, urination and circulation156
Symptoms of too much phosphorus are:
High phosphorus levels cause calcium levels in the blood to drop.
3Are we getting enough sulfur in our diet? PubMed, November 6, 2007, Nimni ME, Han B, Cordoba F. Are we getting enough sulfur in our diet? Nutr Metab (Lond). 2007 Nov 6;4:24. doi: 10.1186/1743-7075-4-24 PMID: 17986345 PMCID: PMC2198910, Marcel E Nimni, 1 Bo Han,1 and Fabiola Cordoba2 , 1Departments of Surgery and Biochemistry and Molecular Biology, Keck School of Medicine, University of Southern California, Los Angeles, CA. 90032, USA
2Pediatrics Medical Group, San Juan, 00907, Puerto Rico
8What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/
9What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/
15Assessing the health impact of phosphorus in the food supply: issues and considerations, Calvo MS, Moshfegh AJ, Tucker KL. Assessing the health impact of phosphorus in the food supply: issues and considerations. Adv Nutr. 2014 Jan 1;5(1):104-13. doi: 10.3945/an.113.004861
16Dietary Sources of Phosphorus among Adults in the United States: Results from NHANES 2001-2014, PubMed,JMcClure ST, Chang AR, Selvin E, Rebholz CM, Appel LJ. Dietary Sources of Phosphorus among Adults in the United States: Results from NHANES 2001-2014. Nutrients. 2017 Jan 30;9(2):95. doi: 10.3390/nu9020095. PMID: 28146091; PMCID: PMC5331526. Scott T McClure12, Alex R Chang345, Elizabeth Selvin678, Casey M Rebholz910, Lawrence J Appel111213, Welch Center for Prevention, Epidemiology, and Clinical Research, Baltimore, MD 21205, USA. smcclur7@jhu.edu.
Department of Epidemiology, Johns Hopkins Bloomberg School of Public Health, Baltimore, MD 21205, USA. smcclur7@jhu.edu.
Welch Center for Prevention, Epidemiology, and Clinical Research, Baltimore, MD 21205, USA. achang@geisinger.edu.
Division of Nephrology, Johns Hopkins University, Baltimore, MD 21205, USA. achang@geisinger.edu.
Division of Nephrology, Geisinger Health System, Danville, PA 17822, USA. achang@geisinger.edu.
Welch Center for Prevention, Epidemiology, and Clinical Research, Baltimore, MD 21205, USA. eselvin@jhu.edu.
Department of Epidemiology, Johns Hopkins Bloomberg School of Public Health, Baltimore, MD 21205, USA. eselvin@jhu.edu.
Division of General Internal Medicine, Johns Hopkins University, Baltimore, MD 21205, USA. eselvin@jhu.edu.
Welch Center for Prevention, Epidemiology, and Clinical Research, Baltimore, MD 21205, USA. crebhol1@jhu.edu.
Department of Epidemiology, Johns Hopkins Bloomberg School of Public Health, Baltimore, MD 21205, USA. crebhol1@jhu.edu.
Welch Center for Prevention, Epidemiology, and Clinical Research, Baltimore, MD 21205, USA. lappel@jhmi.edu.
Department of Epidemiology, Johns Hopkins Bloomberg School of Public Health, Baltimore, MD 21205, USA. lappel@jhmi.edu.
Division of General Internal Medicine, Johns Hopkins University, Baltimore, MD 21205, USA. lappel@jhmi.edu.
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145What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride?PubMed,February 2009, Bergman C, Gray-Scott D, Chen JJ, Meacham S. What is next for the Dietary Reference Intakes for bone metabolism related nutrients beyond calcium: phosphorus, magnesium, vitamin D, and fluoride? Crit Rev Food Sci Nutr. 2009 Feb;49(2):136-44. doi: 10.1080/10408390701764468. PMID: 18989832.,https://pubmed.ncbi.nlm.nih.gov/18989832/
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151Calcium and Phosphorus Regulatory Hormones and Risk of Incident Symptomatic Kidney Stones,PMC, April 7, 2015, Taylor EN, Hoofnagle AN, Curhan GC. Calcium and phosphorus regulatory hormones and risk of incident symptomatic kidney stones. Clin J Am Soc Nephrol. 2015 Apr 7;10(4):667-75. doi: 10.2215/CJN.07060714 Epub 2015 Jan 26. PMID: 25623233 ; PMCID: PMC4386254. Eric N. Taylor, *† Andrew N. Hoofnagle,‡ and Gary C. Curhan**Channing Division of Network Medicine and§Renal Division, Department of Medicine, Brigham and Women’s Hospital, Boston, Massachusetts; †Division of Nephrology and Transplantation, Maine Medical Center, Portland, Maine;‡Departments of Medicine and Laboratory Medicine, University of Washington School of Medicine, Seattle, Washington; andDepartment of Epidemiology, Harvard School of Public Health, Boston, Massachusetts, Correspondence: Dr. Eric N. Taylor, Division of Nephrology and Transplantation, Maine Medical Center, 22 Bramhall Street, Portland, ME 04102. Email: gro.srentrap@rolyatnhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386254/
152Effect of phosphorus supplementation on weight gain and waist circumference of overweight/obese adults: a randomized clinical trial,PMC, December 21, 2015, Ayoub JJ, Samra MJ, Hlais SA, Bassil MS, Obeid OA. Effect of phosphorus supplementation on weight gain and waist circumference of overweight/obese adults: a randomized clinical trial. Nutr Diabetes. 2015 Dec 21;5(12):e189. doi: 10.1038/nutd.2015.38 PMID: 26690287 PMCID: PMC4735052, J J Ayoub,1,4 M J A Samra,1,4 S A Hlais,2 M S Bassil,3 and O A Obeid1,* 1Department of Nutrition and Food Science, Faculty of Agricultural and Food Sciences, American University of Beirut, Beirut, Lebanon 2Department of Family Medicine, Faculty of Medicine, American University of Beirut Medical Center, Beirut, Lebanon 3Department of Natural Sciences, Faculty of Arts and Sciences, Lebanese American University, Beirut, Lebanon *Department of Nutrition and Food Science, Faculty of Agricultural and Food Sciences, American University of Beirut, PO Box 11-0236, Beirut 1107 2020, Lebanon. E-mail: bl.ude.bua@diebo.ramohttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4735052/
154Dangers of very low blood pH,PMC, Rosival V. Dangers of very low blood pH. Indian J Crit Care Med. 2011 Jul;15(3):194. doi: 10.4103/0972-5229.84887 ,PMID: 22013317; PMCID: PMC3190476. Viktor Rosival, Department of Laboratory Medicine, SYNLAB, Dérer’s Hospital, Bratislava, Slovakia, Correspondence: Dr. Viktor Rosival, Department of Laboratory Medicine, SYNLAB, Dérer’s Hospital, Limbová 5, SK-833 05 Bratislava, Slovakia, Europe. E-mail: moc.liamtoh@vlavisor https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3190476/
155Hypophosphataemic neuropathy in a patient who received intravenous hyperalimentation,PMC, October 2007, Iguchi Y, Mori K, Koike H, Mano K, Goto Y, Kato T, Nakano T, Furukawa D, Sobue G. Hypophosphataemic neuropathy in a patient who received intravenous hyperalimentation. J Neurol Neurosurg Psychiatry. 2007 Oct;78(10):1159-60. doi: 10.1136/jnnp.2006.108720 PMID: 17878199 PMCID: PMC2117536.Yohei Iguchi, Keiko Mori, Haruki Koike, Kazuo Mano, Yoji Goto, Takashi Kato, Tomonobu Nakano, Daisuke Furukawa, and Gen Sobue, Yohei Iguchi, Department of Neurology, Nagoya University Graduate School of Medicine, Nagoya, JapanKeiko Mori, Haruki Koike, Department of Neurology, Nagoya University Graduate School of Medicine, Nagoya, JapanKazuo Mano, Yoji Goto, Takashi Kato, Tomonobu Nakano, Department of Neurology, Japanese Red Cross Nagoya First Hospital, Nagoya, JapanDaisuke Furukawa, Department of Gastroenterology, Japanese Red Cross Nagoya First Hospital, Nagoya, JapanGen Sobue, Department of Neurology, Nagoya University Graduate School of Medicine, Nagoya, JapanCorrespondence to: Professor Gen Sobue 65 Tsurumaicho, Showaku, Nagoya 466‐8550, Japan; sobueg@med.nagoya‐u.ac.jp https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2117536/
159Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health, PMC, July 13, 2017, Loughrill E, Wray D, Christides T, Zand N. Calcium to phosphorus ratio, essential elements and vitamin D content of infant foods in the UK: Possible implications for bone health. Matern Child Nutr. 2017 Jul;13(3):e12368. doi: 10.1111/mcn.12368, Epub 2016 Sep 9. PMID: 27612307; PMCID: PMC6865864, Emma Loughrill1, David Wray1, Tatiana Christides1, Nazanin Zand1 , Faculty of Engineering and Science, University of Greenwich, Medway Campus, Chatham Maritime, Kent, ME4 4TB, UK., https://pubmed.ncbi.nlm.nih.gov/27612307/
167Nutritional Functional Value and Therapeutic Utilization of Amaranth, Submitted: April 3rd, 2019Reviewed: May 17th, 2019Published: August 29th, 2019, Manuel Soriano-García and Isabel Saraid Aguirre-Díaz , DOI: 10.5772/intechopen.86897, https://www.intechopen.com/chapters/67741
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