Phosphorus is a mineral that makes up 1% of a person’s total body weight. It is the second most abundant mineral in the body, which is present in every cell of the body. This mineral is found in the tissues of bones and teeth. This substance, along with calcium, is needed to build healthy, strong bones besides; it helps other parts of the body stay healthy. Our body needs it for its functions, such as filtering waste and repairing tissues and cells. If this substance is consumed less or more than the standard amount, it can cause some problems for the body. Therefore, it is critical to know the standard dose at any age, besides you should use this substance along with other vitamins such as B vitamins.

Food sources

What foods contain phosphorus?

Most foods contain phosphorus. Protein-rich foods such as meat and poultry, fish, milk, and other dairy products and eggs are great sources of this mineral. When your diet contains enough calcium and protein, you are probably consuming enough of this substance. As many foods that are high in calcium also have high levels of phosphorus. Some non-protein food sources such as potatoes, garlic, and some fruits are rich in this mineral. It should also be noted that whole-grain bread and cereals have more of this substance than white flours.

Natural and synthetic structure of the phosphorus

Organic or natural phosphorus can be found in some foods. It is found naturally in protein-rich foods such as meat, poultry, fish, nuts, beans, and dairy products.

The synthetic form of this substance, which is added to food as an additive or preservative (mineral phosphorus), can be found in foods such as fast foods, canned drinks, fortified meats, and most processed foods. Phosphorus in food additives is completely absorbed. Absorption and accumulation of large amounts of this substance in long run can cause problems for kidneys and prevent the absorption of calcium, which in the section of “the side effects of excessive consumption of phosphorus” We will refer to these problems. Therefore, the synthetic type of this substance should be avoided as much as possible. In the list of ingredients written on the food package, you can find out the amount in each product and control its consumption.

In addition to the disadvantages of high consumption of this substance, the use of synthetic phosphorus in different forms, which are listed below, can cause harmful effects, such as heart and kidney damage, osteoporosis, and muscle wasting.

Synthetic phosphors that are as additives to foods include:

  • Di-calcium phosphate
  • Sodium phosphate
  • Monosodium phosphate
  • Phosphoric acid
  • Sodium hexameta phosphate
  • Trisodium phosphate
  • Sodium triphosphate
  • Dark sodium pyrophosphate


Role of phosphorus in our body


Among the several functions of this mineral in the body, the following are mentioned:

  • Keeps bones strong and healthy
  • Helps to produce energy
  • Helps muscles movement
  • Builds strong teeth and bones
  • Manages how the body stores and uses energy
  • Reduces muscle pain after exercise
  • Filters kidney waste
  • Helps grow, maintain and repair tissues and cells
  • Produce DNA and RNA
  • Maintains a regular heart rate
  • Facilitates nerve conduction
  • Involved in how the body uses carbohydrates and fats.


The symptoms of phosphorus deficiency

The symptoms of phosphorus deficiency in the body

Symptoms of this mineral deficiency in the body can include the following:

  • Joint or bone pain
  • Loss of appetite
  • Irritability or anxiety
  • Fatigue
  • Poor bone growth in children
  • Muscle weakness
  • Low tolerance when exercising

Side effects

One of the best ways to use wheat and bread with better quality and properties is to bake and eat traditional bread. Baking such bread is time-consuming, and its production is usually not large enough to meet the needs of large numbers of people in the community. Of course, some of the nutritional values of industrial bread are preserved by hygienic and standard principles, for example, in the baking of some pieces of bread, bran, barley flour, or some fortifying substances are used.
So, we recommend you to use bread that has bran added to them during the baking process. To get the most out of its properties, eat it fresh because freezing and keeping it in the refrigerator for a long time, in addition to reducing nutrients, can also result in stale or moldy bread. If you have to put it in the freezer, try to eat the bread in a short time and let the bread defrosted for a few minutes before eating.
Perhaps one of the other solutions is to ignore or even eliminate the industrial cycle of wheat production, but with the growing population, such a solution is impossible. Also, industrial products have been able to be successful in providing food to the people.
Today, organic food products have been able to help maintain the nutritional value of wheat and bread to some extent. But this method is costly besides it is not possible to provide food for all members of society.

Required daily intake of phosphorus for different ages



Infants (0 to 6 months)

Infants (7 to 12 months)

Children (1 to 3 years)

Children (4 to 8 years)

Children (9 to 18 years)

Adults (19 years and older)

Pregnant or lactating women younger than 18

Pregnant or lactating women older than 18

100 mg per day

275 mg per day

460 mg per day

500 mg per day

1250 mg per day

700 mg per day

1250 mg per day

700 mg per day

Which vitamin or mineral should be taken with phosphorus to be more effective?

Phosphorus helps activate many B group enzymes and vitamins by binding phosphate groups and can improve kidney function, muscle contractions, normal heart rate, and nerve signaling.

Some forms of vitamin B provide energy, while others improve mental ability and emotional stability. Therefore, this mineral is necessary for your body to be able to receive B vitamins and to use different types of it properly in the body.

Also, in order to prevent this substance overdose and maintain its balance use vitamins such as vitamin D as well as other minerals such as iodine, magnesium, and zinc. 

Phosphorus and NBS Superfood

SuperFood NBS

NBS Superfood is a natural dietary supplement that does not contain any chemical compounds. This supplement contains natural amounts of phosphorus. Therefore, by taking this supplement daily, you can meet your body’s need for this mineral. On average, this product contains 42 grams of natural phosphorus per 100 grams. In addition to this substance, micronutrients that can affect the absorption of this substance in the body are also present in this supplement.

Vitamins D and B, iodine, magnesium, and zinc are among these micronutrients. It should also be noted that daily consumption of NBS superfood not only has no side effects but also can strengthen and regulate the body’s metabolism. The special advantage of this product over others is that it can balance the amounts of micronutrients in the body and so you will never suffer from the side effects of their overdose.


Phosphorus is one of the vital minerals found in various foods. This substance exists in nature both naturally and synthetically. Its synthetic type can lead to long-term health problems due to its high absorption. This mineral also plays several roles in the body and its existence is very essential for it. So that its deficiency can cause some problems. On the other hand, its excessive consumption also has bad side effects. That is why medical science has determined the daily intake of it for all age groups. Finally, it is recommended to take this substance with B vitamins to work better for the body.


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