What does phosphorus do in the body?

Phosphorus works closely with calcium to build and maintain strong bones and teeth. About 85% of the body’s phosphorus is stored in the skeleton, where it provides structure and stability.

Beyond bone health, phosphorus is involved in:

Converting food into usable energy

Forming DNA and cell membranes

Supporting muscle and nerve function

Maintaining normal acid–base balance in the body

Simply put, phosphorus helps your body turn the food you eat into the energy you need to move, think, and function.

Food sources of phosphorus

One of the advantages of phosphorus is that it is widely available in many foods, making deficiency uncommon when you eat a balanced diet. Good sources include:

Protein-rich foods like meat, poultry, fish, and eggs

Dairy products such as milk and yogurt

Legumes, beans, and lentils

Nuts and seeds

Whole grains

Because phosphorus is naturally found in many protein foods, people who eat a varied diet usually meet their needs without difficulty.

How much phosphorus do you need?

Most adults require about 700 mg of phosphorus per day. The body regulates phosphorus levels carefully, and balance is important. While getting enough phosphorus is essential, extremely high intake — especially from heavily processed foods and soft drinks containing phosphate additives — may disrupt the balance with calcium.

A diet focused on whole, minimally processed foods generally provides an appropriate amount.

The balance with calcium

Phosphorus and calcium work best as a team. For optimal bone health, the body needs a healthy balance between the two minerals. Diets that are excessively high in phosphorus and low in calcium may negatively affect bone strength over time.

Including both calcium-rich and phosphorus-rich foods in your daily meals helps maintain this important balance.

Final thoughts

Phosphorus is a foundational mineral that supports energy production, bone health, and cellular function. Because it is present in many nutritious foods, meeting your daily needs is usually straightforward with a balanced diet.

Focusing on whole foods — including protein sources, dairy or fortified alternatives, legumes, and whole grains — ensures your body gets the phosphorus it needs to perform at its bes