Phosphorus: how much to take
Phosphorus builds bones and teeth with calcium and is part of the energy molecule ATP. Most diets give more than enough, partly from phosphate food additives.
Calculator Official intake Study doses Best form Safety Sources
Official daily intake
EFSA (European Food Safety Authority)
AI (adequate intake)
| Men | 550 mg |
|---|---|
| Women | 550 mg |
| Pregnancy | 550 mg |
| Breastfeeding | 550 mg |
Safe upper limit: not set
EFSA found no adequate data to set a safe limit.
NIH / NASEM (United States)
RDA (recommended dietary allowance)
| Men | 700 mg |
|---|---|
| Women | 700 mg |
| Pregnancy | 700 mg |
| Breastfeeding | 700 mg |
Safe upper limit: 18-70: 4,000 mg, 71+: 3,000 mg
In pregnancy the US safe limit is 3,500 mg.
Doses used in studies
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
No study doses listed yet.
Best form and why
No best form
Why: Most people get more than enough phosphorus from food, so a separate supplement is rarely needed.
Food sources
Dairy, meat, fish, eggs, nuts, legumes, grains, and many processed foods and colas (phosphate additives).
Interactions
Antacids with aluminium or calcium can bind phosphorus.
Safety
People with kidney disease must limit phosphorus: ask your doctor before any supplement.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Sources
- Official reference EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications
- Official reference EFSA (2025). Overview on Tolerable Upper Intake Levels as derived by the SCF and the EFSA NDA Panel (version 11, August 2025). EFSA
- Official reference NIH Office of Dietary Supplements (2026). Phosphorus: fact sheet for health professionals (checked November 2026). NIH ODS
Values checked: November 12, 2026.
Fact sheets on other sites
Independent summaries to read alongside this page. PillMath is not affiliated with these sites.