Major minerals
Phosphorus
Bone · ATP
Bone matrix, ATP, phospholipids, DNA backbone.
Upper-limit caution
The Tolerable Upper Intake Level for Phosphorus is 4000 mg per day. Routine intakes above this level — counting food + supplements — raise the risk of adverse effects. Multivitamins, fortified foods, and standalone supplements stack faster than people expect.
What Phosphorus does
Phosphorus is the second-most abundant mineral after calcium, with ~85% in bone as hydroxyapatite. The rest is in ATP, DNA, RNA, phospholipid membranes, and as the phosphate buffer system that helps regulate blood pH. Phosphorus is so widespread in food (especially in protein and processed-food additives) that intake routinely exceeds the RDA — supplementation is essentially never needed, and excess can drive vascular calcification in chronic kidney disease.
Food sources of Phosphorus
Approximate Phosphorus content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.
| Food | Serving | Phosphorus |
|---|---|---|
| Greek yogurt | 1 cup | 300 mg |
| Cooked salmon | 3 oz | 215 mg |
| Cooked chicken breast | 3 oz | 200 mg |
| Lentils (cooked) | 1 cup | 350 mg |
| Almonds | 1 oz | 135 mg |
| Eggs (whole) | 1 large | 100 mg |
Signs of Phosphorus deficiency
- ●Anorexia, muscle weakness, bone pain
- ●Severe (hypophosphatemia, often iatrogenic in refeeding syndrome): respiratory failure, hemolysis, rhabdomyolysis, heart failure
- ●Children: rickets
Who needs more Phosphorus
Groups and situations where Phosphorus requirements rise or status commonly runs low:
- ●Refeeding syndrome (severe malnutrition + rapid carb refeeding causes phosphate to crash intracellularly)
- ●Chronic alcohol use disorder
- ●Long-term phosphate-binding antacid use
- ●Diabetic ketoacidosis treatment
How Phosphorus appears on labels
Supplement labels list Phosphorus under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Phosphorus intake:
- phosphorus
- phosphate
- dipotassium phosphate
- tricalcium phosphate
Best supplements for Phosphorus
Top-scoring supplements in our catalog that list Phosphorus on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Deep dive
For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Phosphorus, see the full encyclopedia entry:
Phosphorus encyclopedia entry →Guides covering Phosphorus
Long-form articles in our guide library that go deeper on Phosphorus — comparisons, protocols, and reviews.
Frequently asked questions
What is the daily target for Phosphorus?
What foods are highest in Phosphorus?
What are the signs of Phosphorus deficiency?
Who is most at risk for low Phosphorus?
Related major minerals
Track your full intake
Formulate's free web app aggregates Phosphorus (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.
Track your intake free →Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.