Phosphorus

Phosphorus is a vital mineral that plays a key role in many biological processes in the human body. It is essential for the formation of strong bones and teeth, and it is also involved in energy metabolism and the regulation of gene expression.

Phosphorus is an integral part of phospholipids that make up cell membranes and participates in energy metabolism in the form of adenosine triphosphate (ATP).

Bone tissue. Additionally, phosphorus is necessary for the mineralization of bones and teeth. A deficiency can lead to deterioration of bone tissue and softening of the bones, known as osteomalacia.

The brain. Phosphorus is involved in the transmission of nerve impulses and is an important component of cell membranes, including the membranes of neurons.

Energy levels. Phosphorus is a key element in the synthesis of ATP (adenosine triphosphate), which is the primary source of energy for cells.

Therefore, adequate phosphorus intake is important for athletes and active individuals.

Tissue recovery. Phosphorus is necessary for the growth and recovery of all tissues and cells in the body.

Nervous system. Phosphorus participates in the transmission of nerve impulses and the maintenance of normal nervous system function.

DNA. Phosphorus is part of the phosphate group, which is a structural component of DNA and RNA. Therefore, it is important for the transmission of genetic information.

Regulation of acid-base balance. Phosphorus helps maintain normal acid-base balance in the body, which is important for the health of cells and tissues.

Daily requirement and sources

The daily requirement for phosphorus for an adult is approximately 700 mg.

To ensure the required level of phosphorus, one should include phosphorus-rich foods in the diet, such as:

• meat and poultry,
• fish,
• dairy products,
• nuts.

Possible forms and their learnability

Nutrient forms are listed from best to worst:

Organic phosphates from animal products.. The phosphorus found in meat, fish, dairy products, and eggs is usually well absorbed by the body. This is due to the fact that in these products, phosphorus is present in a form that is accessible to human digestive enzymes.

Phosphorus from plant products. In plant-based foods, phosphorus is often found in the form of phytates — forms that are less available for absorption. Foods rich in phytates include grains, legumes, and nuts. However, processing methods such as soaking, fermentation, and sprouting can reduce phytate content and increase phosphorus bioavailability.

Phosphorus additives and preservatives. Phosphorus, added to food products in the form of additives and preservatives (for example, phosphoric acid in carbonated drinks), can have high bioavailability. However, excessive consumption of such additives may lead to mineral imbalances in the body and negatively impact bone health.

Symptoms and consequences of deficiency

A deficiency of phosphorus in the human body can lead to a number of serious health problems.

Symptoms of phosphorus deficiency may include weakness, loss of appetite, bone pain, concentration difficulties, and increased fatigue.

Prolonged deficiency can lead to osteoporosis, impaired mineralization of bones, and even rickets in children.

Phosphorus can be harmful to people with chronic kidney disease since the kidneys cannot effectively remove it from the body.

However, for healthy individuals, it is necessary and does not pose a threat in normal amounts.

Health dangers of excess

Long-term consumption of too much phosphorus can disrupt the balance of calcium and magnesium in the body and cause problems with bones and the cardiovascular system.

Hyperphosphatemia, a condition of elevated phosphorus levels in the blood, can cause itchy skin, kidney disease, and even lead to deposits forming in blood vessels and organs.

Interesting facts about phosphorus

Here are some more facts about phosphorus.

Bioavailability. The bioavailability of phosphorus can vary depending on its source.

For example, phosphorus from meat is absorbed better than phosphorus from plant products.

Here is more detailed information on this topic:

• From meat and fish: Phosphorus found in meat and fish products is in the form of organic phosphates, which are well absorbed by the body.
  The bioavailability of phosphorus from these sources is about 60-70%.
• From dairy products: Dairy products also contain phosphorus in an easily absorbable form.
  Its bioavailability is roughly similar to that of phosphorus from meat and fish — about 60-70%.
• From plant sources: In plant products such as grains, legumes, nuts, and seeds, phosphorus often exists in the form of phytates (phytic acid).
  The bioavailability of phosphorus from these sources is significantly lower, about 30-50%, because phytates can bind with phosphorus and hinder its absorption.

To improve the absorption of phosphorus from plant sources, methods such as soaking, sprouting, or fermentation can be used to help break down phytates and increase mineral bioavailability.

In the human body, phosphorus is the second most abundant mineral after calcium.

Bone system. About 85% of phosphorus in the human body is found in bones and teeth, where it forms hydroxyapatite, giving them strength.

Photosynthesis. Phosphorus is essential for the process of photosynthesis in plants, participating in the formation of energy molecules. Therefore, it can be obtained not only from animal products.

Absorption of vitamins and minerals. Phosphorus is involved in the absorption of various vitamins and minerals:

• B vitamins. Phosphorus is necessary for the activation of some B vitamins, such as B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin).
• Vitamin D. Vitamin D promotes the absorption of phosphorus in the intestine. At the same time, phosphorus is important for activating vitamin D into its active form, which helps improve the absorption of calcium and phosphorus from food.
• Calcium. Phosphorus and calcium work together to form and maintain healthy bones and teeth. The balance between these minerals is important for preventing bone diseases such as osteoporosis.
• Magnesium. Phosphorus aids in the absorption of magnesium, which is also important for bone health and muscle function.
• Iron. Phosphorus helps regulate iron homeostasis, influencing its absorption and metabolism.

Influence of vitamins and minerals on phosphorus. The absorption of phosphorus in the body can be enhanced or impaired by various vitamins and minerals. Here are the main ones:

Vitamins:

1. Vitamin D:

   Vitamin D plays a key role in the absorption of phosphorus in the intestine. It stimulates the synthesis of proteins that assist in the absorption of both phosphorus and calcium. A deficiency of vitamin D can lead to reduced absorption of phosphorus, which in turn can cause phosphorus deficiency in the body.

2. Vitamin B6 (Pyridoxine):

   Vitamin B6 is necessary for the proper metabolism of phosphorus. It participates in enzymatic reactions that help phosphorus integrate into various biological molecules.

Minerals:

1. Calcium:

   Calcium and phosphorus often interact, and their balance is important for bone health. However, excessive calcium intake can reduce the absorption of phosphorus in the intestine, and vice versa. It is important to maintain an optimal ratio of these minerals in the diet.

2. Magnesium:

   Magnesium is necessary to activate enzymes involved in phosphorus metabolism. A deficiency of magnesium can affect the absorption of phosphorus and its utilization in the body.

3. Iron:

   Iron can affect the absorption of phosphorus. High doses of iron in supplements can reduce the absorption of phosphorus, as these two minerals compete for absorption in the intestine.

4. Zinc:

   Zinc also interacts with phosphorus and affects its metabolism. Zinc is necessary for the functioning of enzymes involved in processes where phosphorus is involved.

Influence of other factors:

1. Phytic acid:

   Phytic acid, found in grains, legumes, and nuts, can bind with phosphorus and other minerals, forming insoluble complexes that reduce their absorption. Soaking, sprouting, or fermenting these products can help reduce phytate content and improve phosphorus bioavailability.

2. Dietary fibers:

   A high content of dietary fibers in the diet can also reduce the absorption of phosphorus by binding it in the intestine and preventing its absorption.

3. Parathyroid hormone (PTH):

   This hormone regulates phosphorus levels in the blood, increasing its excretion by the kidneys in excess or decreasing excretion in deficiency. PTH also affects the release of phosphorus from bones.

Calcium and phosphorus balance. It is important to maintain the correct balance between calcium and phosphorus to avoid problems with bones and teeth.

The optimal calcium to phosphorus ratio in diet and body is approximately 2:1.

That is, for every two parts of calcium, there should be one part of phosphorus.

This ratio promotes effective mineralization of bones and supports their strength.

Element name. Phosphorus got its name from the Greek word “phosphoros,” meaning “light-bringer,” as some of its compounds glow in the dark.

Phosphorus was discovered in 1669 by German alchemist Hennig Brand while attempting to extract gold from urine.

In space. Recently, scientists discovered phosphorus in comet 67P/Churyumov-Gerasimenko, confirming its prevalence in the universe.

Phosphorescence and fluorescence. Phosphorus not only glows in the dark (phosphorescence) but can also emit light under ultraviolet rays (fluorescence).