mineral
Phosphorus
Macromineral for bone structure, ATP production, and DNA/RNA synthesis.
What it’s good for
Phosphorus for Low Stamina
No Benefit7 studies · 3 supporting · 3 against
6 safety notes
How it was tested: A double-blind crossover trial in 20 trained male cyclists found that 4 days of sodium phosphate supplementation produced no improvement in 20 km time-trial performance compared with placebo.
Needed to build ATP, the molecule your muscles actually spend as energy.
Dose: 700–1000 mg
Tested as: Sodium phosphate (ergogenic loading protocol: approximately 3–4 g/day for 3–6 days)
Phosphorus for Muscle Cramps
Not verified3 studies · 0 supporting · 1 against
6 safety notes
Why it gets suggested: Helps muscle cells hold their electrical charge and balance their minerals.
Dose: 500–800 mg
Why we could not verify it: No human clinical trial, RCT, or controlled study exists testing phosphorus supplementation specifically for muscle cramps. We cannot stand behind this claim on the evidence we have, so it carries no rating.