Phosphorus

Phosphorus is the second most abundant mineral in the body (after calcium). ~85% of it is found in bones and teeth (with calcium). The rest is vital: it makes up ATP (the energy molecule), DNA and RNA, and the phospholipids of membranes, and it regulates acid-base balance.

The original angle (excess rather than shortage): unlike most minerals, where deficiency is the worry, phosphorus is mainly a problem of excess in the modern diet. It is naturally present everywhere (protein, cereals), but above all added in large amounts as an additive in ultra-processed foods.

Additive phosphates (E338-E341, E450-E452 and others) are used as texturisers, preservatives and regulators in fizzy drinks (colas), processed cheese, charcuterie, ready meals and industrial bread. The problem: this additive phosphorus is ~90% absorbed (against ~40 to 60% for the natural phosphorus in food), flooding the body.

The calcium/phosphorus imbalance: an excess of phosphorus (especially from colas and processed foods) combined with insufficient calcium intake disrupts the balance. An unfavourable ratio can, over time, affect bone health (the body draws calcium from the bones to compensate) and, in people at kidney risk, cause cardiovascular problems (calcification).

The people really affected: excess phosphorus is particularly dangerous for people with kidney failure (their kidneys no longer remove the excess, causing hyperphosphataemia and a major cardiovascular risk). For them, limiting phosphate additives is crucial.

In practice: for the healthy general population, there is no need to obsess, but cutting back on colas and ultra-processed foods rich in additive phosphates is beneficial. The phosphorus in whole foods (fish, eggs, pulses, nuts) is not a problem.

Natural sources: fish, meat, dairy products, eggs, pulses, nuts, wholegrain cereals.