Why Your Calcium-Phosphorus Ratio Matters

minerals the body needs from foods we eat

Calcium and phosphorus are essential for health

Calcium and phosphorus are minerals that the body requires to function properly, and an imbalance in the calcium-phosphorus ratio can lead to arterial calcification, bone loss, and increased mortality related to cardiovascular disease (4).

Calcium is the most abundant mineral in the human body and is found mostly in the bones and teeth. Still, calcium also plays an instrumental role in the contraction and dilation of blood vessels, proper muscle and nerve function, blood clotting, and the secretion of hormones (1) (2).

Phosphorus is a mineral that can be found in every cell in the body, with the majority of phosphorus in bone and teeth structures (3).  This mineral is also essential to energy production as a part of adenosine triphosphate (ATP), which powers our cells, and is a component of DNA and RNA (3).

Both calcium and phosphorus are “essential” nutrients, which means that we must consume these minerals in our daily diet for the body to function properly.

Foods containing calcium and phosphorus

Calcium-rich foods include dairy products such as milk, cheese, and yogurt, as well as seeds like poppy, sesame, chia, and celery seeds. Additionally, oily fish such as sardines and salmon, as well as cooked collard greens and turnip greens, are rich in calcium.  Other food sources of calcium include white beans, kale, almonds, broccoli, green beans, celery, dried figs, and raw cabbage.

Phosphorus-rich foods include poultry such as chicken and turkey, organ meats like beef and chicken liver, seafood such as sardines, scallops, carp, and crab, dairy products like Romano cheese, cottage cheese, and yogurt, and legumes such as lentils and beans.  Other food sources of phosphorus include Brazil nuts, spelt, oats, brown rice, and quinoa.

Why the calcium-phosphorus ratio matters

The ideal calcium-to-phosphorus ratio range is 1-2:1 (calcium: phosphorus) (5) (6).  Excess phosphorus (low ratio) can hinder the absorption of calcium, while a high ratio, or excess calcium, can interfere with the absorption of phosphorus.

Balance (homeostasis) of calcium and phosphorus is necessary for the body to form proper bone structure, and the maintenance of this balance depends upon proper digestion and the mineral accumulation within the bone matrix (5).  Balance of these, and other nutrients, is necessary for healthy bones, as too little calcium may increase the risk of diseases like osteoporosis, while too much phosphorus can inhibit bone formation (5).

An imbalance of this ratio, with elevated phosphorus levels, is associated with increased cardiovascular disease risk (7) (8).  Elevated phosphorus levels increase factors like osteopontin and osteocalcin, which are associated with the development of atherosclerosis and heart failure (9).

Insufficient calcium over time can contribute to neurological disorders like Parkinson’s and Alzheimer’s disease, as calcium participates in cell processes like synaptic transmission, metabolism, and gene expression (10).

Optimizing your calcium-phosphorus ratio

To optimize your calcium-phosphorus ratio, you must first know what your current calcium-phosphorus daily dietary intake looks like.  Tools like the Cronometer app can help track nutrient intake to help determine current levels and potential areas for improvement.

After tracking your calcium and phosphorus intake for at least one week, determine your calcium-phosphorus ratio.

If your ratio is off, begin incorporating more of the foods that you need to balance your ratio, using the food lists above.

Nutrients like zinc and iron can also affect the body’s ability to absorb and use calcium, so consider other nutrient levels as well (5).

Reducing or eliminating highly processed foods like hot dogs, processed deli meats, pizza, boxed mac & cheese, cakes, soda, boxed baked goods, prepared frozen foods, and premade sauces will help to reduce excess phosphorus, as these foods contain preservatives like phosphoric acid and phosphate that contribute phosphorus to the daily diet.

Although it is difficult to obtain excessive calcium from food alone because the body regulates absorption from food sources, individuals can be at risk of excess calcium when supplementing, medicating, or dealing with certain medical conditions, such as hyperparathyroidism or kidney disease.  Reducing intake of fortified foods, medications like antacids, and calcium supplementation can help to lower excessive calcium intake and reduce the risk for complications like kidney stones (12).

This blog post provides a deeper explanation of personalized nutrition.