Mineral Spotlight: Phosphate

Phosphate (PO₄^3-) is a compound of the elements phosphorous and oxygen that is the most common source of phosphorous, an element necessary for life.

Phosphorous, mostly in the form of phosphates, is the most abundant mineral in your body except calcium. About 85 percent of it is calcium phosphate in your bones. Outside of the bones, calcium is important for helping nerves function and muscles contract. Calcium and phosphate in your blood are regulated to stay in balance—if calcium levels rise, phosphate levels will fall.

Phosphates are also considered vital for energy production and storage as well as activating hormones, repairing tissue, producing DNA and RNA, and recovering from soreness after a workout.

Adults need 700 milligrams a day, and most diets contain plenty. Leading sources of phosphate are salmon, yogurt, milk, halibut, turkey, chicken, beef, lentils and almonds. As with calcium, your body needs vitamin D to use phosphate.

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