Phosphorus

Phosphorus is a mineral that helps build strong bones and teeth and helps release energy from food.

Good sources of phosphorus

Phosphorus is found in many foods.

Good sources include:

• red meat
• dairy foods
• fish
• poultry
• bread
• brown rice
• oats

A variety of foods naturally contain phosphorus, and the richest sources are dairy, red meat, poultry, seafood, legumes, and nuts. Phosphorus from these foods is called organic phosphorus.

How much phosphorus do I need?

Adults need 550mg of phosphorus a day.

You should be able to get all the phosphorus you need from your daily diet.

What happens if I take too much phosphorus?

Taking high doses of phosphorus supplements for a short time can cause diarrhea or stomach pain.

Taking high doses for a long time can reduce the amount of calcium in the body, which means bones are more likely to fracture.

Important Tips

You should be able to get all the phosphorus you need by eating a varied and balanced diet.

If you take phosphorus supplements, it’s important not to take too much as this could be harmful.

Taking 250mg or less a day of phosphorus supplements on top of the phosphorous you get from your diet is unlikely to cause any harm.