Explanation
The calcium-to-phosphorus ratio is a measure of bone health. (source, source)
Low
A low calcium/phosphorus ratio can be influenced by physiological factors relating to the kidneys and bones, as both play vital roles in maintaining mineral balance. Nutritionally, inadequate intake of calcium-rich foods coupled with excessive phosphorus consumption, often found in processed foods and carbonated beverages, can contribute to an imbalance. (source, source, source, source)
Optimization
Prioritize calcium-rich foods: Consumption of calcium has been shown to raise serum concentrations. (source) Recommendation: Consume at least two servings of calcium-rich foods daily.
One serving examples: Greek Yogurt (1 cup), Sardines (3 oz), Cheddar Cheese (1.5 oz), Milk (1 cup)
Supplement with calcium: Supplementation with calcium has been shown to raise serum calcium concentrations. (source) Recommendation: Supplement with at least 500mg of calcium daily.
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)
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.
High
A high calcium/phosphorus ratio can stem from physiological factors related to bone health and kidney function, as both of these structures play essential roles in calcium and phosphorus regulation. Nutritionally, excessive intake of calcium or phosphorus, often through supplements or fortified foods, can contribute to an imbalance in this ratio. (source, source, source, source)
Optimization
Limit calcium-rich foods: Overconsumption of calcium can lead to increased calcium levels in the blood. (source) Recommendation: Monitor and limit excess consumption of calcium-rich foods, like milk, seeds, and lentils.
Avoid calcium: Over-supplementation of calcium can lead to increased calcium levels in the blood. (source) Recommendation: Monitor calcium intake and concentrations in supplements.
Supplement with vitamin C: Supplementation with vitamin C has been shown to decrease calcium levels. (source) Vitamin C supplementation aids in a decrease in parathyroid hormone which helps to reduce calcium. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.
Avoid vitamin D: Over-supplementation of vitamin D can lead to increased calcium levels in the blood. (source) Vitamin D increases intestinal absorption of calcium, increasing levels in the blood. (source) Recommendation: Monitor excess vitamin D intake and supplement concentrations.
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.
