Phosphorus
Last updated: August 9, 2026
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 | 1250 mg |
| Girls 9–13 | 1250 mg |
| Males 14–18 | 1250 mg |
| Females 14–18 | 1250 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 | 1250 mg |
| Pregnancy 19–50 | 700 mg |
| Lactation 14–18 | 1250 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 | 3000 mg |
| Children 4–8 | 3000 mg |
| Boys 9–13 | 4000 mg |
| Girls 9–13 | 4000 mg |
| Males 14–18 | 4000 mg |
| Females 14–18 | 4000 mg |
| Men 19–50 | 4000 mg |
| Women 19–50 | 4000 mg |
| Men 51–70 | 4000 mg |
| Women 51–70 | 4000 mg |
| Men 71+ | 3000 mg |
| Women 71+ | 3000 mg |
| Pregnancy 14–18 | 3500 mg |
| Pregnancy 19–50 | 3500 mg |
| Lactation 14–18 | 4000 mg |
| Lactation 19–50 | 4000 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
| Serving | ||
|---|---|---|
| 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.
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 4000 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.