Vitamins

What is it:

80% of the phosphorus in the body is present as calcium salts in the skeleton. It unlikely to be in short supply in most western diets. Excess phosphorus may only be a problem in babies fed on unmodified cow's milk, as this can affect calcium balance.

What does it do:

Constituent of bone tissue; Forms compounds needed for energy conversion reactions. Phosphorus is mainly found in bones and teeth working alongside calcium to maintain strength and rigidity. It is responsible for controlling the amount of energy released from our systems. It is useful for healthy muscles, nerves and for mental and physical activity. Phosphorus may assist in the treatment of nervous disorders, reduced sexual vigour and general weakness.

Symptoms of deficiency:

Deficiency of this element is unusual but may have symptoms varying from painful bones, irregular breathing, fatigue, anxiety, numbness, skin sensitivity and changes in body weight. A ratio of 2:1 in the diet between phosphorus and calcium can cause low blood calcium levels. If calcium is in short supply relative to phosphorus there may be increased risks of high blood pressure and bowel cancer.

Overdose/Cautions:

Lowers blood calcium. Excess phosphorous can interfere with the body's absorption of: calcium, iron, magnesium, and zinc. Taking high doses of phosphorus supplements for a short time can cause diarrhoea 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 and the potential to develop osteoperosis.

Natural food sources:

Dairy products Egg yolks Meat poultry fish Legumes asparagus bran brewer's yeast dried fruit garlic legumes nuts sesame, sunflower, and pumpkin seeds whole grains.