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Phosphorus is a negatively charged element found in the cells of the body. It forms cell membranes and plays a role in the activities of mitochondria, DNA, and RNA. Phosphorus also regulates oxygen-carrying capacity and is involved in glycolysis. (source)
Low phosphorus levels can stem from physiological factors involving the kidneys and bones, as these organs are crucial for phosphorus regulation and storage. From a nutritional perspective, inadequate intake of phosphorus-rich foods, such as dairy products, meat, and nuts, can contribute to lower phosphorus levels. (source, source)
Prioritize foods containing phosphorus: Dietary intake of phosphorus has been associated with increased serum phosphorus. (source, source) Recommendation: Consume at least one serving of foods rich in phosphorus daily.
One serving examples: Pumpkin Seeds (¼ cup), Squash Seeds (¼ cup), Sunflower Seeds (1 oz), Rice Bran (3 oz)
Avoid alcohol: Alcohol intake is associated with decreased serum phosphorus. (source) Chronic alcohol consumption has been shown to decrease serum phosphorus levels by inducing gastrointestinal losses due to diarrhea, and by decreasing absorption due to the need for antacids that bind to phosphate in the gut. (source) Limiting the intake of alcohol regulates phosphorus concentrations in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
High phosphorus levels can stem from physiological factors such as impaired kidney function, as the kidneys play a vital role in regulating phosphorus levels in the body. Nutritionally, excessive intake of phosphorus-rich foods like processed meats can also contribute to elevated phosphorus levels. (source, source)
Prioritize foods high in nicotinamide: Consumption of nicotinamide has been shown to decrease phosphorus levels. (source) Nicotinamide inhibits pathways that lead to phosphate absorption in the intestine, thereby reducing phosphorus concentrations in the body. (source, source) Recommendation: Eat at least two servings of foods high in nicotinamide daily.
One serving examples: Liver (3 oz), Brown Rice (cooked) (1 cup), Maitake Mushrooms (1 cup), Salmon (3 oz), Beef (3 oz)
Aerobic training: Exercise has been shown to decrease phosphate levels. (source) Phosphorus is the foundational compound from which phosphate is synthesized. (source) Following exercise, phosphate is generated by skeletal muscle and then used to aid in the energy replenishment of ATP. It is drawn out of the bloodstream, thereby decreasing serum phosphorus levels. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Supplement with nicotinamide: Supplementation with nicotinamide has been shown to decrease phosphorus levels. (source) Nicotinamide inhibits pathways that lead to phosphate absorption in the intestine, thereby reducing phosphorus concentrations in the body. (source, source) Recommendation: Supplement with at least 200 mg of nicotinamide daily.
