Phosphorus: Next to calcium, phosphorus is the most abundant mineral in the body. These two important nutrients work closely together to build strong bones and teeth. Approximately 85% of phosphorus in the body can be found in bones and teeth and roughly 10% circulates in the bloodstream. The remaining phosphorous can be found in cells and tissues throughout the body. Phosphorous helps filter out waste in the kidneys and contributes to energy production in the body by participating in the breakdown of carbohydrates, protein, and fats. It also helps reduce muscle pain after a hard workout. Phosphorus is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Phosphorus is also needed to balance and metabolize other vitamins and minerals, including vitamin D, calcium, iodine, magnesium, and zinc. Vitamin D and calcium are vital to helping phosphorus work properly and Without phosphorus, the vital B-Vitamins, Niacin, cannot be absorbed.

Phosphorous deficiencies can be caused by excessive intake of aluminum containing agents (such as certain antacids) because the aluminum can bind to phosphorous. In addition, diabetes, starvation, alcoholism, and conditions that can cause abnormal absorption of nutrients (such as Crohn's disease, celiac disease, and radiation damage) can lead to depletion of phosphorous in the body. Symptoms of phosphate deficiency include loss of appetite, anxiety, bone pain, bone fragility, stiffness in the joints, fatigue, irregular breathing, irritability, numbness, weakness, and weight change. In children, decreased growth and poor bone and tooth development may occur.

Having too much phosphorous in the body is actually more common and more worrisome than having too little of this mineral. Excessive phosphorous is generally caused by kidney disease or by consuming too much dietary phosphorous relative to dietary calcium. As dietary phosphorous increases, the need for additional calcium rises as well. The delicate balance between calcium and phosphorous is necessary for proper bone density and prevention of osteoporosis.

Protein-rich foods, such as meat, poultry, fish, eggs, dairy products, nuts, and legumes are particularly good sources of phosphorus. Other sources include whole grains, hard potatoes, dried fruit, garlic cloves, and carbonated beverages.