1. formation of bones and teeth.
  2. plays an important role in how the body uses carbohydrates and fats
  3. needed for the body to make protein for the growth, maintenance, and repair of cells and tissues
  4. helps the body make ATP
  5. works with the B vitamins in Kidney function
  6. works with the B vitamins in Normal heartbeat


Overdose: more than 4000 mg

Excess: excreted in the urine

Type: water and fat soluble

Side effects of excess phosphorus:


  1. can combine with calcium to form deposits in soft tissues
  2. disturb bone and mineral metabolism
  3. increasing mortality
  4. Cardiovascular diseases
  5. Decrease serum calcium

tetany, hyperexcitability, and colic


Recommended daily intake= 1250 mg

  1. yeast, baker’s, active dry
    Contain: 1290 mg
    %DV: 129%
  2. chia seeds, dried
    Contain: 948 mg
    %DV: 95%
  3. Spices, mustard seed, yellow
    Contain: 841 mg
    %DV: 84%
  4. watermelon seed kernels, dried
    Contain: 755 mg
    %DV: 76%
  5. Oat bran, raw
    Contain: 734 mg
    %DV: 73%
  6. Soybeans, mature seeds, raw
    Contain: 704 mg
    %DV: 70%
  7. cashew nuts, raw
    Contain: 593 mg
    %DV: 59%
  8. pistachio nuts, raw
    Contain: 490 mg
    %DV: 49%
  9. Lentils, raw
    Contain: 451 mg
    %DV: 45%
  10. Lupins, mature seeds, raw
    Contain: 440 mg
    %DV: 44%


Deficiency symptoms

  1. Delay growth and development of infants
  2. rickets and osteo-malacia
  4. Fatigue because it is one of the building blocks of high-energy compounds such as ATP
  5. Increase mortality risk in end-stage renal disease (ESRD) patients