Phosphorus
Last updated: August 9, 2026
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Benefits
A major mineral that pairs with calcium to build bone and tooth structure, and forms part of DNA and the molecule cells use to carry energy.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 460 mg |
| Children 4–8 | 500 mg |
| Boys 9–13 | 1,250 mg |
| Girls 9–13 | 1,250 mg |
| Males 14–18 | 1,250 mg |
| Females 14–18 | 1,250 mg |
| Men 19–50 | 700 mg |
| Women 19–50 | 700 mg |
| Men 51–70 | 700 mg |
| Women 51–70 | 700 mg |
| Men 71+ | 700 mg |
| Women 71+ | 700 mg |
| Pregnancy 14–18 | 1,250 mg |
| Pregnancy 19–50 | 700 mg |
| Lactation 14–18 | 1,250 mg |
| Lactation 19–50 | 700 mg |
Upper limit
This limit applies to total Phosphorus intake — food and supplements combined.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 3,000 mg |
| Children 4–8 | 3,000 mg |
| Boys 9–13 | 4,000 mg |
| Girls 9–13 | 4,000 mg |
| Males 14–18 | 4,000 mg |
| Females 14–18 | 4,000 mg |
| Men 19–50 | 4,000 mg |
| Women 19–50 | 4,000 mg |
| Men 51–70 | 4,000 mg |
| Women 51–70 | 4,000 mg |
| Men 71+ | 3,000 mg |
| Women 71+ | 3,000 mg |
| Pregnancy 14–18 | 3,500 mg |
| Pregnancy 19–50 | 3,500 mg |
| Lactation 14–18 | 4,000 mg |
| Lactation 19–50 | 4,000 mg |
Sustained excess phosphorus can upset the body's calcium-phosphate balance, which over time can weaken bone. It matters most for people with reduced kidney function, who clear phosphate less readily.
Best food sources
- Dairy (milk, yogurt, cheese)
- Chicken, turkey, and pork
- Salmon and scallops
- Lentils and beans
- Nuts and whole grains
Absorption & caution
Caution: Phosphorus is abundant in food and added to many processed foods and colas, so shortfalls are rare and supplements are seldom needed. If you have reduced kidney function, your clinician may want you to limit it.
Body systems & goals
Body systems that have to handle it
These organs process this nutrient rather than being nourished by it, so less is easier on them, not worse.
- Kidneys — Your kidneys filter your blood around the clock, and this view shows both halves of that job. Potassium, magnesium and vitamin B6 all take part in the mineral balance your kidneys keep, so they're worth getting enough of. Sodium and phosphorus are two of the biggest things your kidneys have to clear, so those two bars read as limits — lower is easier work for them, not a gap to fill. (emerging evidence)
Frequently asked questions
How much Phosphorus do adult women need per day?
Adult women (19–50) need 700 mg of Phosphorus per day, per NIH/NASEM Dietary Reference Intakes.
How much Phosphorus do adult men need per day?
Adult men (19–50) need 700 mg of Phosphorus per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Phosphorus you need?
No — the recommended amount stays at 700 mg per day during pregnancy (ages 19–50).
Is there an upper limit for Phosphorus?
Yes — for adults 19–50, the tolerable upper limit is 4,000 mg. Sustained excess phosphorus can upset the body's calcium-phosphate balance, which over time can weaken bone. It matters most for people with reduced kidney function, who clear phosphate less readily.
What foods are highest in Phosphorus?
Good sources include Dairy (milk, yogurt, cheese), Chicken, turkey, and pork, Salmon and scallops, Lentils and beans, and Nuts and whole grains.
How Tavita handles this
Tavita logs Phosphorus from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting your combined intake from food and supplements.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.