Keep bones and teeth prosperous with phosphorus, a macromineral that primarily builds and protects those choppers and your skeleton.

Phosphorus is also a component of DNA and RNA, helps convert food into energy, and aids in shuttling nutrients to the organs that need them. While the kidneys dislike phosphorus in excess, acute poisoning with phosphorus is virtually nonexistent.

On the flipside, rare cases of phosphorus deficiency can lead to anemia, muscle weakness, loss of appetite, rickets (in children), and numbness and tingling in the legs .

What You Need:

  • 700 mg

How to Get It:

Foods abounding in phosphorus include all-things dairy

  • like milk (257 mg per cup)
  • yogurt (385 mg per cup)
  • cheese (131 mg per ounce)

Not a dairy lover?

  • Consider salmon (252 mg per 3 ounces),
  • eggs (104 mg per large egg)
  • beer (173 mg per 3 ounces)
  • chicken (155 mg per 3 ounces)
  • get this—carbonated cola drinks (40 mg per 12 ounces)

What’s Too Much:

  • 4,000 mg