What is phosphate deficiency and how much phosphorus do you need every day?
Phosphorus is a vital mineral that is found in every cell in your body. It plays a crucial role in the formation of bones and teeth, is involved in energy production and supports the function of muscles and nerves. A phosphorus deficiency, also known as hypophosphataemia, occurs when the phosphate level in the blood falls below normal.
According to the German Nutrition Society (DGE), the recommended daily intake of phosphorus for adults is 700 mg per day. Children and adolescents have a higher requirement of up to 1250 mg per day, depending on their age, as they are still growing and need phosphorus for the development of bones and teeth.
Phosphorus deficiency symptoms
A slight phosphorus deficiency often does not cause any noticeable symptoms. However, a pronounced deficiency can cause the following symptoms:
- Fatigue and weakness: As phosphorus is involved in energy production in the cells, a deficiency can lead to chronic fatigue and muscle weakness.
- Bone pain and deformation: Phosphorus is essential for bone mineralisation. A prolonged deficiency can lead to bone pain, osteoporosis and deformation of the skeleton.
- Cardiac arrhythmia: Phosphorus plays an important role in muscle contraction, including the heart muscle. A deficiency can lead to cardiac arrhythmias.
- Confusion and disorientation: A severe phosphorus deficiency can lead to neurological symptoms such as confusion, disorientation and seizures.
- Loss of appetite and weight loss: A persistent phosphorus deficiency can affect appetite and cause unwanted weight loss.
Causes of phosphorus deficiency
There are various reasons that can lead to a phosphorus deficiency:
- Malnutrition: An unbalanced diet with insufficient intake of phosphorus-containing foods is a common cause of a deficiency.
- Disorders of nutrient absorption: Certain diseases of the digestive tract such as coeliac disease, chronic inflammatory bowel diseases (Crohn's disease, ulcerative colitis) or the intake of medication that inhibits phosphorus absorption can impair the absorption of phosphorus.
- Excessive excretion: Kidney disease, hyperthyroidism or taking medication such as diuretics can lead to increased excretion of phosphate via the urine.
- Genetic disorders: Rare congenital metabolic disorders such as X-linked hypophosphataemia can affect the phosphate balance.
Phosphorus in foods
Vegan sources of phosphorus (per 100 g)
- Hemp seeds: 1650 mg
- Wheat bran: 1314 mg
- Pumpkin seeds: 1233 mg
- Sunflower seeds: 1155 mg
- Wheat germ: 1146 mg
- Poppy seeds: 870 mg
- Chia seeds: 860 mg
- Tahini: 752 mg
- Para nuts: 725 mg
- Oat bran: 734 mg
Animal sources of phosphorus (per 100 g)
- Fresh cheese: 875 mg
- Parmesan: 807 mg
- Swiss cheese: 762 mg
- Pecorino: 760 mg
- Mozzarella: 656 mg
- Squid (cooked): 580 mg
- Sardines (raw): 490 mg
- Beef liver (fried): 485 mg
- Lamb liver (fried): 427 mg
- Scallops (cooked): 426 mg
Luckily, phosphorus is found in numerous foods, so there is usually no need to worry about a deficiency if you eat a balanced diet. Good plant-based sources of phosphorus include hemp seeds, wheat bran, pumpkin and sunflower seeds and poppy seeds. Some dairy products such as cream cheese and parmesan as well as certain seafood and offal are also high in phosphorus.
Drinking food to combat phosphorus deficiency
In addition to a balanced, phosphate-rich diet, special drinking meals can also help to cover phosphorus requirements and prevent a deficiency. Manufacturers such as Saturo offer astronaut food, which contains an optimised combination of nutrients including phosphorus.
Such drinkable meals can be a particularly useful supplement for people with an increased phosphorus requirement, such as growing children and adolescents, older people with malnutrition or patients with malabsorption disorders. They are a practical and tasty option for stabilising phosphate levels in the blood and counteracting deficiency symptoms.
Frequently asked questions
What increases the phosphate level in the blood?
A phosphate-rich diet with foods such as dairy products, meat, pulses and wholemeal products can increase the phosphate level in the blood. Taking phosphate supplements under medical supervision can also normalise the level.
What does the body need phosphorus for?
Phosphorus is an essential mineral that is vital for the formation and maintenance of bones and teeth, energy production in the cells and the functioning of muscles and nerves. It also plays an important role in regulating the acid-base balance and is involved in numerous enzymatic reactions.
What should I eat if I have a phosphate deficiency?
If you have a phosphate deficiency, it is advisable to include more phosphate-rich foods in your diet, such as milk and dairy products, fish, poultry, pulses, wholegrain products, nuts and seeds. A balanced diet with these foods can help to cover phosphate requirements and prevent a deficiency.
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Sources
- German Society for Nutrition (DGE). (2020). Reference values for nutrient intake. 2nd edition.
- National Institutes of Health (NIH). (2022). Phosphorus: Fact Sheet for Health Professionals.
- European Food Safety Authority (EFSA). (2015). Scientific Opinion on Dietary Reference Values for phosphorus.
- World Health Organisation (WHO). (2018). Phosphorus. In: World Health Organisation (ed.): Trace elements in human nutrition and health.
- Institute of Medicine (IOM). (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fibre, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
- Weaver, C. M., & Heaney, R. P. (2006). Food sources, supplements, and bioavailability. In: Weaver, C. M., & Heaney, R. P. (Eds.): Calcium in human health (pp. 135-148).
- König, D., & Berg, A. (2017). Phosphorus. In: König, D., & Berg, A. (Eds.): Nutritional medicine (pp. 247-254).
- Biesalski, H. K., & Grimm, P. (2018). Pocket atlas of nutrition. 6th edition.
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