Vitamins, Minerals
& Weight Loss

Below is an excerpt from Part Two of

The 2004 Multi-Diet

by Anderson A. Anonymous, M.D., Ph.D.

Phosphorus

Recommended Dietary Intake

1000-mg is the Daily Value (DV) for phosphorus as set by the FDA. The Food and Nutrition Board set the official scientific US RDA at 800-mg to 1200-mg. The phosphorus RDA is intended to equal the calcium RDA for any given individual. There are between 500,000- and 650,000-mg (500–650 g) of phosphorus in the healthy adult human body. The chemical symbol for phosphorus is “P”.

Usual Phosphorus Intakes

In “normal life”, there is only a very small possibility of a phosphorus deficiency because phosphorus is both abundant and widely distributed in most foods. The various food additives in processed foods are also major sources and may contribute up to 30% of total phosphorus in a diet based heavily on convenience foods. However, on a diet, there is a greater chance of phosphorus deficiency because less total food is eaten and very little of it is the usual type of “processed” food.

Absorption, Metabolism, Excretion of Phosphorus

Phosphorus (as phosphate) is more efficiently absorbed in the small intestine than most other minerals. Between 50% and 90% is absorbed depending on the need. This is much higher absorption percentage than for either calcium or magnesium and further reduces the likelihood of phosphorus deficiency under normal conditions.

The kidneys easily control the blood phosphorus level and efficiently excrete any excess phosphorus. Therefore, under normal circumstances, phosphorus toxicity is also unlikely.

Phosphorus Deficiency/Toxicity Symptoms

Phosphorus deficiency is often characterized by weakness, malaise, stiff joints, and bone pain. It may also cause glucose intolerance, irregular heartbeat and difficulty breathing. Phosphorus deficiency results in bone loss just as calcium deficiency does.

Phosphorus toxicity probably results in twitching, jerking, and convulsions.

Food Sources of Phosphorus

In general, good sources of protein (meat, poultry, fish, and milk) are also good sources of phosphorus. Cereal grains are also considered good sources. However, vegetables and fruits are much lower in available phosphorus, probably because in vegetables, much of the phosphorus occurs in the form of phytate. Humans lack the required enzyme (phytase) to digest phytate.

Supplemental Sources of Phosphorus

Phosphorus supplements come in the form of ammonium phosphate, bone meal, calcium phosphate, dicalcium phosphate, lecithin, monosodium phosphate, and various amino acid chelates. They are usually available in health-food stores but not supermarkets or drugstores. You may have to ask for them. They are often not big-selling items.

Deductive Advice about Phosphorus

Phosphorus is common both in your normal diet and in the high-protein foods you will be eating on the Multi-Diet. However, because you eat less total food on the Multi-Diet, it is still a good idea to supplement phosphorus. 50% of the RDI as a supplement is probably more than sufficient.