Phosphorus
What it is and what it does
- Phosphorus is a mineral; most of the body's phosphorus is in bones and teeth, and some is in genes. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Consumers (updated 2021-03-22))
- About 85% of the body's phosphorus is in bones and teeth; the other 15% is in blood and soft tissues. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Health Professionals (updated 2023-05-04))
- Phosphorus is part of bones, teeth, DNA and RNA. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Health Professionals (updated 2023-05-04))
- As phospholipids it is part of cell membranes, and it is part of ATP, the body's key energy carrier. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Health Professionals (updated 2023-05-04))
- It helps switch enzymes on, regulates genes, keeps the pH of body fluids normal and stores energy inside cells. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Health Professionals (updated 2023-05-04))
- Phosphorus and calcium together form hydroxyapatite, the main structural material of bone and tooth enamel. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Health Professionals (updated 2023-05-04))
Why it matters
- Phosphorus deficiency is rare and is almost never caused by low dietary intake (data from the United States). (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Health Professionals (updated 2023-05-04))
- Deficiency can cause loss of appetite, anaemia, muscle weakness, coordination problems, bone pain and soft, deformed bones. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Consumers (updated 2021-03-22))
- Too much: high phosphorus intake seldom causes problems in healthy people. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Consumers (updated 2021-03-22))
- When kidney function declines, the body cannot remove phosphate efficiently and blood levels rise. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Health Professionals (updated 2023-05-04))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man and adult woman | 1000 mg/day | recommended intake | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Teff | 429 mg | USDA FDC 169747 |
| Rajgira (amaranth) | 412 mg | IFCT A002 |
| Kuttu (buckwheat) | 347 mg | USDA FDC 170286 |
| Bajra (pearl millet) | 289 mg | IFCT A003 |
| Proso millet | 285 mg | USDA FDC 169702 |
| Barnyard millet | 280 mg | NIN 2007 via ICAR-IIMR |
| Jowar (sorghum) | 274 mg | IFCT A005 |
| Quinoa | 212 mg | IFCT A009 |
| Ragi (finger millet) | 210 mg | IFCT A010 |
| Fonio | 191 mg | FAO WAFCT 2019 |
| Foxtail millet | 188 mg | NIN 2007 via ICAR-IIMR |
| Little millet | 130 mg | IFCT A016 |
| Kodo millet | 101 mg | IFCT A017 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- In seeds (including grains), much phosphorus is stored as phytic acid. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Health Professionals (updated 2023-05-04))
- Humans lack the enzyme phytase, so much phosphorus in phytic acid cannot be absorbed. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Health Professionals (updated 2023-05-04))
- Vitamin D and parathyroid hormone regulate both phosphorus and calcium. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Health Professionals (updated 2023-05-04))
- Many processed foods contain phosphorus-based additives. (NIH Office of Dietary Supplements. Phosphorus Fact Sheet for Consumers (updated 2021-03-22))