Key Functions of Phosphorus:

• Bone and Teeth Formation: Approximately 85% of the body's phosphorus is stored in bones and teeth, working alongside calcium to maintain their strength.

• Energy Production: Phosphorus is vital in the creation of adenosine triphosphate (ATP), the molecule that stores and transports energy within cells.

• DNA and RNA Synthesis: It contributes to the formation of DNA and RNA, which are essential for cell growth and repair. 

• pH Regulation: Phosphorus helps maintain the body's acid-base balance by acting as a buffer.

Recommended Daily Intake:

• Adults: 700 mg/day

• Teenagers (9–18 years): 1,250 mg/day

• Pregnant or Lactating Women Over 18: 700 mg/day

Natural Sources of Phosphorus:

• Animal-Based Foods: Meat (chicken, beef, turkey, pork), fish (salmon, tuna, mackerel), and dairy products (cheese, yogurt).

• Plant-Based Foods: Nuts (almonds, pumpkin seeds, sunflower seeds), legumes (lentils, chickpeas, beans), and whole grains (oats, brown rice, whole wheat bread). 

Deficiency and Excess Intake:

Phosphorus deficiency is rare but can lead to symptoms like weak muscles, bone pain, fatigue, and irregular breathing. Excessive intake, often through processed foods and sodas, can cause health issues such as kidney damage and weakened bones. 

While most individuals obtain sufficient phosphorus through a balanced diet, those with poor dietary intake or certain medical conditions may require supplements. It is advisable to consult a healthcare provider before beginning any supplementation.