Protein Deficiency Warnings According To Experts
If your diet includes a variety of healthy foods, you’re likely meeting your daily protein requirements. A general rule of thumb to estimate your individual needs is to multiply your body weight in pounds by 0.36. The result gives you the approximate number of grams of protein you should aim for each day.
However, protein needs can vary based on several factors. People who are older, physically active, recovering from illness or injury, or following restrictive diets may require higher amounts to support their health. While protein plays a critical role in nearly every bodily function, signs of a deficiency often develop slowly and may go unnoticed at first.
“Protein deficiency doesn’t typically present with dramatic or immediate symptoms, which makes it easy to miss,” explains Dr. Logan G. Galbraith, a physician with Invigor Medical. “But over time, a consistent lack of protein can negatively impact multiple systems in the body.”
Not sure whether your protein intake is adequate? Here are seven subtle indicators that your body may not be getting enough:
- Muscle Weakness and Fatigue
Feeling tired or noticing a decline in muscle strength can be early warning signs. “When protein intake is too low, the body starts to break down muscle tissue to compensate,” says Galbraith. Dr. Hussain Ahmad, a consultant practitioner with Click2Pharmacy, adds that muscle wasting is often the first physical sign of a protein shortfall. “Patients tend to feel weak and may notice reduced muscle tone in their limbs,” he explains. - Hair Thinning or Brittle Nails
While collagen is frequently mentioned in discussions about hair and nail health, protein is just as essential. According to Dr. Ahmad, hair is primarily composed of protein, so it’s often one of the first areas to show signs of deficiency. Thinning, breakage, or brittleness may be noticeable long before other symptoms emerge. - Delayed Wound Healing
Slow recovery from cuts, bruises, or other injuries can be a red flag. Dr. Ahmad notes, “When wounds fail to heal in a normal timeframe, I often look at the person’s protein levels. Protein is essential for tissue repair and recovery.” - Swelling in Extremities
Unexplained swelling, particularly in the ankles and feet, may be tied to low protein levels. “Proteins help maintain fluid balance in the body,” Ahmad says. “When they’re lacking, fluid can leak into surrounding tissues, causing puffiness. Correcting protein intake can often lead to noticeable improvement.” - Weakened Immunity
If you’re catching colds or infections more frequently, your immune system may be compromised due to insufficient protein. “In older adults especially, we often see recurring illnesses that don’t resolve easily,” says Ahmad. “Protein is necessary for producing antibodies and immune cells that fight off pathogens.” - Oral Health Issues
Gum disease and mouth sores can also point to protein deficiency. Dr. Sandip Sachar, a dentist based in New York City, explains that a weakened immune system makes it easier for bacteria in the mouth to cause infections. “Protein-deficient individuals may be more prone to gum infections, mouth ulcers, or even cracks in the corners of the mouth, known as angular cheilitis,” he says. - Mood Changes and Mental Fog
Mood swings, irritability, and cognitive issues like brain fog may also be connected to protein intake. “Neurotransmitters in the brain depend on amino acids, which come from protein,” says Galbraith. Ahmad adds that symptoms like forgetfulness or low energy are sometimes mistakenly attributed to stress or aging, when they could be rooted in a nutritional imbalance.
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