Minerals Part II

1. Phosphorus

Phosphorus is present in our bodies as part of a chemical group called a phosphate group. These phosphate groups are essential as a structural component of cell membranes (as phospholipids), DNA and RNA, energy production (ATP), and regulation of acid-base homeostasis. Phosphorus however is mostly associated with calcium as a part of the mineral structure of bones and teeth. Blood phosphorus levels are not controlled as strictly as calcium, so the PTH stimulates renal excretion of phosphate so that it does not accumulate to toxic levels.

term to know

Phosphorus

A mineral that is part of a chemical group called a phosphate group. These phosphate groups are essential as a structural component of cell membranes, DNA and RNA, energy production (ATP), and regulation of acid-base homeostasis.

1a. Dietary Reference Intakes of Phosphorus

In comparison to calcium, most Americans are not at risk for having a phosphate deficiency. Phosphate is present in many foods popular in the American diet, including meat, fish, dairy products, processed foods, and beverages. Phosphate is added to many foods because it acts as an emulsifying agent, prevents clumping, improves texture and taste, and extends shelf-life. The average intake of phosphorus in US adults ranges between 1,000 and 1,500 milligrams per day, well above the RDA of 700 milligrams per day. The UL set for phosphorus is 4,000 milligrams per day for adults and 3,000 milligrams per day for people over age seventy.

1b. Dietary Sources of Phosphorus

Phosphorus can be found in a variety of foods. The following chart lists foods that contain phosphorus, their serving, and their percent daily value.

think about it

What typical foods you eat everyday. How many good sources of phosphorous do you eat? A food is considered a good source of phosphorus if it provides 10-19% of the Daily Value per serving.

2. Sulfur

Sulfur is incorporated into protein structures in the body. Amino acids, methionine and cysteine contain sulfur, which are essential for the antioxidant enzyme glutathione peroxidase. Some vitamins like thiamine and biotin also contain sulfur, which are important in regulating acidity in the body. Sulfur is a major mineral with no recommended intake or deficiencies when protein needs are met. Sulfur is mostly consumed as a part of dietary proteins and sulfur containing vitamins.

did you know

Sulfur is present in a variety of foods, especially those rich in sulfur-containing amino acids:

• Animal-based sources: Meat, poultry, fish, eggs, and dairy products.
• Plant-based sources: Cruciferous vegetables (e.g., broccoli, cauliflower, cabbage, Brussels sprouts), garlic, onions, leeks, shallots, and legumes like beans and lentils.

term to know

Sulfur

A mineral that is incorporated into protein structures in the body.

3. Magnesium’s Functional Role

Approximately 60 percent of magnesium in the human body is stored in the skeleton, making up about 1 percent of mineralized bone tissue. Magnesium is not an integral part of the hard mineral crystals, but it does reside on the surface of the crystal and helps maximize bone structure. Observational studies link magnesium deficiency with an increased risk for osteoporosis. A magnesium-deficient diet is associated with decreased levels of parathyroid hormone and the activation of vitamin D, which may lead to an impairment of bone remodeling. A study in nine hundred elderly women and men did show that higher dietary intakes of magnesium correlated to an increased bone mineral density in the hip. Only a few clinical trials have evaluated the effects of magnesium supplements on bone health, and their results suggest some modest benefits on bone mineral density.

did you know

Magnesium may help some children sleep better by promoting relaxation and supporting the body’s natural sleep cycle. It can be beneficial for children with sleep difficulties, especially if combined with good sleep hygiene practices. However, always consult a pediatrician before giving magnesium supplements to your child to ensure it is safe and appropriate for their specific needs.

key concept

In addition to participating in bone maintenance, magnesium has several other functions in the body. In every reaction involving the cellular energy molecule, ATP, magnesium is required. More than three hundred enzymatic reactions require magnesium. Magnesium plays a role in the synthesis of DNA and RNA, carbohydrates, and lipids, and is essential for nerve conduction and muscle contraction. Another health benefit of magnesium is that it may decrease blood pressure.

Many Americans do not get the recommended intake of magnesium from their diets. Some observational studies suggest mild magnesium deficiency is linked to increased risk for cardiovascular disease. Signs and symptoms of severe magnesium deficiency may include tremors, muscle spasms, loss of appetite, and nausea.

term to know

Magnesium

A mineral in the human body that is stored in the skeleton, making up about 1 percent of mineralized bone tissue.

3a. Dietary Reference Intakes of Magnesium

The RDAs for magnesium for adults between ages nineteen and thirty are 400 milligrams per day for males and 310 milligrams per day for females. For adults above age thirty, the RDA increases slightly to 420 milligrams per day for males and 320 milligrams for females.

3b. Dietary Sources Of Magnesium

Magnesium is part of the green pigment, chlorophyll, which is vital for photosynthesis in plants; therefore, green leafy vegetables are a good dietary source for magnesium. Magnesium is also found in high concentrations in fish, dairy products, meats, whole grains, and nuts. Additionally, chocolate, coffee, and hard water contain a good amount of magnesium. Most people in America do not fulfill the RDA for magnesium in their diets. Typically, Western diets lean toward a low fish intake and the unbalanced consumption of refined grains versus whole grains.

REFERENCES

Micronutrient Information Center: Phosphorus. Oregon State University, Linus Pauling Institute. lpi.oregonstate.edu/mic/minerals/phosphorus. Updated in July 2013. Accessed October 22, 2017.

Dietary Supplement Fact Sheet: Magnesium. National Institutes of Health, Office of Dietary Supplements. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Updated July 13, 2009. Accessed November 12, 2017.