Advantages of taking minerals and natural health supplements in diet

Phosphorous has been rightfully nicknamed the “twin nutrient” to calcium because of its equally important contribution to bone and teeth development. In fact, close to 85 percent of the body’s phosphorous stores are contained in bones and teeth, another 10 percent is found circulating freely within the blood, while the remaining 5 percent, is stored in the tissues and cells of the body. The normal ratio of calcium to phosphorous is two-to-one. For those who constantly avoid the scale fearing the inevitable outcome, you may be comforted by the fact that about 1.5 of those pounds is actually phosphorous.

Western population is generally not deficient in phosphorus. Although there phosphorus is essential for every other reaction taking place in human body there is no need to take phosphorus as supplements. You can get phosphorus nutrition form a balanced diet. And if strictly follow balanced diet plans there can never be a need for phosphorus supplementation, unless in some diseased conditions as described below. Making diet plans for balanced diets for is more essential for calcium intake so that there is no imbalance between calcium and phosphorus, which is a worse situation than phosphorus deficiency as given below.

This mineral is responsible in part for toxin elimination in the body, filtering out waste produced by the kidneys. It is also a key player in the metabolism of carbohydrates, fats and proteins, used for energy in the body. This twin nutrient is also highly effective in maintaining the body’s pH level and in synthesizing fats to a water-soluble form which are then able to enter the bloodstream. If that isn’t enough, phosphorous is vital to all tissue and cell growth, repair and maintenance as well as the production of DNA and RNA, our genetic codes. Phosphorous also works to strengthen cellular walls and is necessary for the transportation and synthesis of certain hormones, vitamins and other minerals such as calcium and vitamin D, iodine, magnesium and zinc throughout the body.

Phosphorous is commonly used in the form of phosphate salts to boost energy and delay the onset of fatigue in endurance athletes. Phosphates are an integral part of the basic energy until for cellular metabolism. Studies also suggest that they may protect against lactic acid buildup produced by intense physical exertion. Phosphates have also been found to be necessary for the release of oxygen from red blood cells into the blood and surrounding tissues. Research suggests that phosphates could promote faster delivery of oxygen to muscles and as such, increase aerobic endurance and the ultimate performance of athletes. To date, many studies support this theory. One such study shows that endurance levels in both runners and cyclers are significantly enhanced while blood circulation through the heart is also increased when these athletes use phosphate salts.¹

Phosphorous is commonly used to heal bone fractures and prevent and treat a variety of bone disorders including rickets (weakened bones in children) and osteomalacia, a precursor to osteoporosis in adults, both frequently caused by vitamin D deficiencies.

Research shows that because the typical Western diet is sufficient in phosphorous levels, the risk of too little phosphorous is far less than the risk of getting too much of the mineral.

Phosphorous overload can have dangerous repercussions. Excessively high levels are often caused by kidney disease or by taking too much phosphorous in relation to calcium, both of which can lead to calcification or hardening of the major organs and soft tissue. It can also affect the body’s ability to metabolize calcium, zinc and magnesium. Health professionals caution athletes who use phosphates to enhance endurance levels to do so only occasionally and only under the supervision of a trained professional.

The most problematic effects of using phosphorous according to nutritionists and other health professionals is the likely imbalance supplementation can cause in other minerals, especially calcium. When excessive levels of phosphorous are consumed for example in a meal, they inhibit the synthesis of vitamin D necessary for stimulating the absorption of calcium in the intestines. If this occurs on a regular basis, a condition known as nutritional secondary hyperthyroidism can occur in order to compensate for the imbalance between these three minerals. Nutritional secondary hyperthyroidism in turn promotes bone reabsorption (bone loss) eventually resulting in reduced bone density and overall bone mass.

Nutritionists therefore, recommend eating a diet balanced in both calcium and phosphorous. This is sometimes difficult since most people who consume a typical Western diet may be getting enough phosphorous, but the amount of calcium is unbalanced in comparison. Meat and poultry for example, contain up to 20 times more phosphorous than calcium and even worse, carbonated drinks contain as much as 500 mg of phosphorous in one serving alone, while there is virtually no calcium content. Such a drastic imbalance will force the body to use calcium stored within the bones to compensate for this significant lack of calcium intake. This situation can quickly lead to osteoporosis and bone fractures. Assuring calcium and phosphorus are in balance therefore, also assures bone-related problems are prevented.

A balanced diet is usually adequate enough in phosphorous supplies that supplementation is not required. Good food sources of phosphorous are also typically high in protein. Milk, low-fat yogurt and ice cream; poultry such as chicken; most meats including beef and pork; fish such as sardines, sole, salmon and halibut; legumes, including navy beans, garbonzo beans, split peas; nuts like almonds, peanuts, sunflower seeds; garlic cloves, whole grains and oatmeal, dried fruits, hard potatoes as well as tofu are all excellent sources of phosphorous. Some sodas, especially colas, contain as much as 500 mg of phosphorous per serving.

A condition known as hypophosphatemia can develop in situations of starvation, diabetes, alcoholism, hyperthyroidism, liver problems and conditions that cause abnormal fat absorption such as Chron’s disease, celiac disease and as well in cases of radiation exposure. Hypophosphatemia occurs when a deficiency in this essential mineral develops. These low phosphorous levels result in such symptoms as anxiety, fatigue, fragile and painful bones, stiff joints, loss of appetite, irritability, weakness, weight loss or gain, irregular breathing and numbness and tingling within the extremities.

Children can develop weak and fragile bones and soft teeth. Kidney problems can also severely affect phosphorous levels since this mineral is solely regulated and excreted by the kidneys. Phosphorous can also lead to decreased immune function.

Phosphorous is also used to treat cases of excessive antacid use. Aluminum often binds with phosphorous causing it to become unavailable for absorption within the body. Phosphorous supplements are commonly used to bring phosphorous levels back into normal range.

As in most severe burn cases, mineral loss, especially phosphorous, can be exorbitant, raising the risk of infection and fatality. Supplementation of phosphorous is necessary in most cases to bring these levels back to even minimum requirements.

There are no known drug interactions for phosphorous. In some cases, taking supplemental phosphorous can result in mild diarrhea, which to most health professionals indicates that supplementation was not necessary in the first place as phosphorous levels were not actually deficient. There have been some reported cases of stomach upset, nausea, vomiting and intestinal pain.

There are various forms of phosphorous, some quite toxic. Elemental phosphorous for example, once used for medicinal purposes, is now widely banned apart from a few homeopathic remedies, which should only ever be used under the strict supervision of a trained health professional . This whitish-yellow substance is highly toxic and when exposed to air will burn on contact. Today, inorganic phosphates are the most common form of therapeutic phosphorous. These include dibasic potassium phosphate, monobasic potassium phosphate, dibasic sodium phosphate, monobasic sodium phosphate and tribasic sodium phosphate.²

The listed Recommended Daily Allowance for phosphorus is 700 mg per day for adults. The average diet provides between 1,000 to 1,500 mg of phosphorous or more and as well, any multivitamins usually contain small amounts of this nutrient. If you also frequently consume large amounts of antacids containing aluminum however, you can be at risk of a phosphorous deficiency since aluminum is known to bind with phosphorous preventing its absorption. As well, in some cases, although quite rare, kidney problems, intestinal troubles and complications of diabetes can also inhibit the absorption of this mineral, leading to a deficiency. In all of these cases, taking a supplement may be necessary.

If you take prescription medications however, it is always best to speak with a trained professional prior to adding any herbs or supplements because these nutrients are often known to interfere with certain drugs.

Reference:

1. Kelly GS, “Nutritional and botanical interventions to assist with the adaptation to stress”, Alternative Medicine Review,1999 Aug;4(4):249-65.
2. DiPalma JR, “Nutritional pharmacology”, American Family Physician, 1985 Aug;32(2):171-3.