Phosphorus is a mineral that helps build strong bones in you and your developing baby. (About 85 percent of your body's phosphorus is found in bone.)
It's also important for muscle contractions, blood clotting, kidney function, nerve conduction, the repair of tissues and cells, and normal heart rhythm. Phosphorus helps the body generate and use energy.
Pregnant women: 700 milligrams (mg) per day
Breastfeeding moms: 700 mg
Women younger than 19: 1,250 mg per day
No. While most prenatal vitamins don't contain phosphorus, you can easily get all the phosphorus you need from a well-balanced diet. One cup of yogurt provides half of your phosphorus for the day, for example.
Phosphorus must be balanced with calcium and combined with vitamin D so your body can properly absorb it, which is why dairy products are such a good source of this mineral.
Here are some good food sources of phosphorus:
Deficiencies are very rare and usually seen only in cases of starvation. Weakness, anemia, loss of appetite, and loss of bone mass are signs of a deficiency.