Phosphorus supplements, what they are and when to take them

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Robert Maurer
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Il phosphorus it is a mineral present in all living organisms and is of fundamental importance for human life. After calcium, it is the mineral more abundant in the human body, where it is found in greater concentration in bone tissue and teeth in the form of tricalcium phosphate (85%), to a lesser extent in the blood (4%), in collagen and muscle tissue (10%) and in the brain (1%).


> Properties of phosphorus


> Phosphorus food supplements

> Phosphorus herbal supplements

> Phosphorus supplements on the market

> Daily requirement

 

Oilseeds among the natural phosphorus food supplements

 

Properties of phosphorus

Phosphorus in the human body is present both as an inorganic phosphate (mineral component that is part of bones and teeth) and as organic phosphate (negative valence ion that is part of the structure of nucleic acids, nucleotides and nucleoproteins). Phosphorus is an essential component of many systems. Which:

  • It falls within the composition of the ATP (adenosine tri-phosphate), a chemical that is essential for using the energy provided by food. 
  • It plays a fundamental role in the muscle contraction.
  • It regulates and maintains the pH of the organism stable.
  • In combination with other elements, phosphorus is part of important compounds: associated with lipids (fats), it constitutes phospholipids, which are rich in nerves, liver and adrenal glands; associated with proteins, it constitutes phosphorated proteins, present in milk, eggs and fish; still bound to proteins, it is an integral part of the nucleic acids (DNA and RNA) in which the genetic heritage is contained.
  • Calcium-phosphorus balance: the relationship between these two minerals is essential for good bone calcification. The ratio should be about 1: 2, i.e. one part of calcium by two of phosphorus. The concentration of phosphorus in the blood influences that of calcium, in fact the increase in the blood concentration of phosphates favors the deposition of calcium in the bone. 

 



Food supplements of phosphorus

The main sources of phosphorus are protein foods. Large concentrations of phosphorus are present in

  • whole grains (wheat germ, rice flour, soy flour, spelled),
  • oil seeds (pumpkin seeds) and dried fruit (pistachios, cashews, walnuts, sweet almonds),
  • legumes (soy, beans, chickpeas, lentils, peas, broad beans),
  • milk,
  • meat (especially liver, poultry),
  • fish (cod, salmon, tuna, sea bass, shrimp).

In smaller quantities phosphorus is also present in vegetables (celeriac, celery, mushrooms) and even honey.  

 

You can learn more about all the properties and benefits of pumpkin seeds

 

Phosphorus herbal supplements

Herbal medicine offers a natural remedy to supplement phosphorus. Fenugreek (Trigonella foenum graecum) is in fact a medicinal plant which, among its many properties, also has that of reintegrating this mineral thanks to the presence, among its constituents, of a considerable amount of protidi fosforati. The mother tincture is prepared from ripe seeds.

 

Commercial phosphorus supplements

The best known phosphorus supplements on the market are Acutil and Glutamin. These come in the form of tablets or capsules, single-dose vials or syrup.

The therapeutic indications concern: tiredness, mental fatigue, difficulty in concentration and attention e poor mental performance. It is good when taking these supplements to stick to the dosage indicated on the packaging, as, even if they have no harmful effects on health, they can cause excitability and insomnia.


These supplements are not really based on real phosphorus, but contain phosphorylated amino acids, so if there are deficiencies it is good to increase the consumption of foods that contain this mineral.



 

Daily requirement of phosphorus

Il daily requirement of phosphorus is not fixed but varies according to sex and age. Children, for example, and pregnant women, have a greater need for this mineral (1200 mg per day), as it is essential for bone growth.

The daily requirement of phosphorus is equal to:

  • 500 mg per day in infants up to one year of age.
  • 800-1000 mg per day for children 1 to 10 years old.
  • 1200 mg per day for teenagers.
  • 800-1000 mg per day for adults.

Normally these needs are met by a balanced diet. The lack of phosphorus is in fact rare, since this mineral is present in many foods and is well absorbed by the intestine.


However, it can occur when antacids are taken for long periods, or as a result of bone fractures. Typical symptoms of the phosphorus deficiency are: general muscle weakness, loss of appetite, bone pain, rickets and weakening of the bones. In rare cases it is also possible to find the opposite, an excess of phosphorus, which can result from poor kidney function, leading to high blood pressure, cardiovascular problems and kidney failure

 

READ MORE
Symptoms, causes and remedies for phosphorus deficiency

 

Other articles on phosphorus:
> Apricot: source of mineral salts such as phosphorus

> Homemade energy drinks: source of phosphorus for athletes

 

 

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