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Phosphorus is the second most plentiful mineral in your body after Calcium. Phosphorus keeps the bones strong and healthy, helps produce energy to move muscles. In addition to that, it helps build strong teeth, filters out waste in your kidneys, manages how the body stores and uses energy, grows, maintains, and repairs tissue and cells, produces DNA and RNA — the body’s genetic building blocks, balances and uses vitamins such as vitamins B and D, as well as other minerals like iodine, magnesium, and zinc, assists in muscle contraction, maintains a regular heartbeat, facilitates nerve conduction and reduces muscle pain after exercise. The AI for Phosphorus is: 700 mg for adults (19 years and older), 1250 mg for children aged between 9 to 18 years; 500 mg for children aged between 4 and 8 years; 460 mg for children aged between 1 and 3 years; 275 mg for infants of 7 to 12 months and 100 mg for infants of 0 to 6 months. Symptoms of low phosphorus can include joint or bone pain, loss of appetite, irritability or anxiety, fatigue or poor bone development in children. Too much of it can be toxic too. An excess of this mineral can cause diarrhea, as well as a hardening of organs and soft tissue. It can affect the body’s ability to effectively use other minerals, such as iron, calcium, magnesium, and zinc and can combine with calcium causing mineral deposits to form in muscles.

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