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PROMOTES Thyroid Function Calcium Metabolism Vitamin D Production Healthy Bones Strong Teeth pH Balance: Blood, Body Fluids Energy Accurate Genetic Code Replication Normal Lipid Metabolism Availability of Building Blocks for Body
PROTECTS AGAINST Bone Abnormalities Soft Teeth Fatigue Fluid Imbalances Abnormal Cell Replication Diminished Phospholipids Abnormal Amino Acid Synthesis Wasting
The Dietary Reference Intake for phosphorus for Adults is 700 mg a day. Adolescents need 1250 mg a day.
Overview Phosphorus is a flammable, solid, nonmetallic, nitrogen group element with color variations of white, red or black. It was discovered in Germany in 1669 by Hennig Brand who precipitated it from urine. It is number 15 on the atomic periodic table.
Phosphorous, an essential trace nonmetallic element, is the second most abundant mineral in the body following calcium. It is found primarily in bones, muscles, nerves and teeth. About 80% of it is in the skeleton and the rest is very metabolically active in every cell of the body primarily as phosphatidylcholine (PC), also known as lecithin, a phospholipid. PC is a component of cell membranes of the organs, most importantly the brain, and other soft tissues. Phospholipids are important transporters of other substances such as neurotransmitters, across cell membranes.
Phosphorous is necessary for the assimilation of carbohydrates and fats as well as activation of many enzymes.
Phosphorous is a component of adenosine triphosphate (ATP), the primary energy source for the body's cells. Phosphorous participates in more biological processes than any other mineral and is involved in every metabolic process in the body.
Phosphorous acts as a buffer in the blood and body tissues.
Phosphorous can be found in supplements, usually in combination with other minerals, and some examples of the forms that may be seen are dipotassium phosphate [HK2PO4], also known as phosphoric acid, dicalcium phosphate [CaHPO4], sometimes referred to as calcium hydrogen phosphate, or tricalcium phosphate [Ca3(PO4)].
Phosphorous depletion is rarely seen in humans. Those at risk include alcoholics, dialysis patients, people with celiac or Chron's disease or other malabsorption syndromes, and those on extreme forms of diets lacking phosphorous rich foods.
Symptoms could include: -Bone Abnormalities -Cognitive Deficits -Fatigue -Memory Impairment -Wasting
Phosphorous is depleted by aluminum containing antacids, diuretics, some cardiac and antihypertensive drugs. Iron can inhibit the absorption of phosphorous.
Mineral oil and excessive magnesium can interfere with the absorption of phosphorous if administered concomitantly.
Food processing remove phosphorous grains and may remove it from soy.
Healthful Sources: Best: Cheese Eggs Meat Milk Soybeans and Soy Products
Other Lesser Sources: Legumes Nuts and Seeds Wheat Bran and Germ
A unhealthy source of phosphorous in the American diet and unfortunately increasingly around the world is phosphinated soda, the many carbonated soft drinks.
Dairy Flour Grain Products
Phosphorous in the body is regulated through renal absorption, interaction with calcium, parathyroid hormone (PTH) and vitamin D.
Phosphorous plays a role in the function of:
-Bones and Teeth: needed to form calcium phosphate, Ca(H2PO4)2, the crystallized substance that provides strength and rigidity.
-Buffering System: buffers and maintains pH balance in blood and other fluids, indispensable portion of the acid alkaline balance of the body. (Phosphoric Acid - H3PO4 - and its salts)
-Cellular Energy: There are phosphate groups in adenosine triphosphate (ATP), the "packets" of energy produced in the mitochondria of cells throughout the body.
-Cellular reproduction as part of DNA and RNA synthesis.
-Enzymes: activates or is one of many activating substances in co-enzymes and enzymatic reactions.
-Lipids: as part of phospholipids and lipid metabolism.
-Protein Synthesis: as part of the enzymes involved in amino acid availability as building blocks for the body.
Lecithin is phosphotidylcholine ("PC") and is a phospholipid. Brain cell membrane levels of PC decline with age. It has been proposed that supplementing with lecithin improves cognition and memory. Studies of elderly with cognitive defects and dementia have not demonstrated this in a consistent way and are inconclusive. The same kind of results emerged from studies of Parkinson's Disease, stroke, and specific impaired memory syndromes. A recent literature review highlighting published, peer reviewed research, concluded that lecithin supplementation "appears useful for improving the structural integrity and functionality of the neuronal membrane that may assist membrane repair." (Conant, Schauss; 2004) More investigation is underway in attempts to determine if supplementation improves cognitive ability, memory, and/or mobility in certain subsets of populations with impairments in these areas.
Recommended Dietary Allowance:
1997 Dietary Reference Intakes (DRI) IOM Committee on Dietary Reference Intakes
AGE (YRS) AMOUNT in milligrams
Infants 0.0-0.5: 100 0.5-1.0: 275
Children 1-3: 460 4-8: 500
Males 9-13: 1250 14-18: 1250 19-30: 700 31-50: 700 51-70: 700 71+: 700
Females 9-13: 1250 14-18; 1250 19-30; 700 31-50: 700 51-70: 700 71+: 700
Pregnant: the same as for non pregnant women of comparable age
Lactating: the same as for non lactating women of comparable age
Too much phosphorous interferes with calcium absorption and can produce bone abnormalities such as osteoporosis. This occurs in people who drink phosphinated sodas in large quantities on a daily basis.
Excess phosphorous can worsen hyperthyroidism.
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