Written by Medicover Team and Medically Reviewed by Dr Kandala Sindhuja Reddy, Endocrinologist

Signs of Not Taking Enough Protein: What Your Body Might Be Telling You

Protein is a complex group of molecules that perform various bodily functions. They are the building blocks of your hair, nails, bones, and muscles. Protein gives tissues and organs their shape and helps them function properly.

What is Protein?

Protein is one of the three most essential macronutrients (the others being carbohydrates and fat). Macronutrients are the chemical compounds humans consume the most and provide energy. Proteins are molecules found in cells and are made up of amino acids.

The majority of amino acids needed to stay healthy are produced by our bodies, but it is incapable of producing nine amino acids, which must be obtained through diet.

Importance of Protein

Protein should account for at least 15% of your daily calories. The protein is broken down and reused by your body in various ways to provide energy, strengthen bones, boost the immune system, build muscles, and more.

Protein is essential for everyone, not just sportspeople and bodybuilders. That doesn't mean you should start drinking protein shakes daily; a well-balanced diet will give you enough protein.

Humans cannot survive unless all nine essential amino acids are present. Protein is necessary for stronger bones and body tissues such as muscles, but it does much more. Protein is involved in metabolic actions, enhances immune responses, provides energy, aids in cellular repair, and helps form blood cells, among other things.

Symptoms of Protein Deficiency

Protein deficiency can lead to several health issues, often without obvious signs at first. Below are key symptoms of protein deficiency that should not be ignored:

1. Swelling (Edema)

Swelling is a common symptom of protein deficiency, especially in the abdomen, legs, feet, and hands. One possible explanation is that the proteins in the blood, mainly albumin, prevent fluid accumulation in the tissues.

In children, kwashiorkor a severe form of protein deficiency is seen. However, lack of protein causes bloating in adults too and can indicate serious imbalances in the body. If you experience persistent swelling, it’s best to consult a doctor for a proper diagnosis.

2. Mood Swings

Protein deficiency causes mood changes. Neurotransmitters are chemicals that the brain utilizes to relay information between cells. Many of these neurotransmitters are amino acids, which are protein-building blocks. Less protein intake in the diet might result in the body not producing enough neurotransmitters, altering the brain's functions.

You may feel depressed or aggressive if your dopamine and serotonin levels are low. This is one of the commonly overlooked signs of not taking enough protein.

3. Hair, Nail, and Skin Issues

Your hair, skin, and nails are composed of proteins such as elastin, collagen, and keratin. When the body fails to produce enough protein, protein deficiency symptoms on skin may appear, including dry and flaky skin, brittle or thinning hair, and deep ridges on your fingernails.

This not only affects your appearance but also reflects internal nutritional deficiencies.

4. Fatigue and Muscle Weakness

Not taking enough protein can affect the muscles and cause body posture and movement problems, especially after age 55 or older. Over time, protein deficiency can result in muscle mass loss, which reduces strength, causes improper balance, and slows your metabolism.

Lack of protein causes anemia, which occurs when your cells do not receive enough oxygen supply, thus making you tired. This is a key symptom of protein deficiency and should be addressed early to prevent complications.

5. Slow Wound Healing

People with less protein in the body often find that their cuts and wounds heal more slowly. Sprains and other exercise-related problems appear to be the same.

It could be another side effect of your body producing insufficient collagen. Proteins are also required for blood clotting, and their deficiency delays recovery.

6. Getting Sick Quickly

Amino acids in the blood help your immune system produce antibodies, which activate white blood cells to fight viruses, bacteria, and toxins.

Protein is required to digest and absorb other nutrients that keep you healthy. Inadequate intake can cause protein deficiency symptoms that include weakened immune defense. Protein has also been shown to alter the levels of gut disease-fighting "good" bacteria.

What Happens in Case of Protein Deficiency?

When your body doesn't get enough protein:

Over time, lack of protein causes bloating, weakness, and increases the risk of infections and fractures. In children, it can cause growth delays and diseases like kwashiorkor.

What Disease Does Protein Deficiency Cause?

Severe protein deficiency can lead to kwashiorkor, particularly in children. It is marked by swelling, irritability, an enlarged liver, and skin changes.

In adults, chronic low-protein diets may contribute to sarcopenia, a condition where the muscles lose mass and function. It also plays a role in developing anemia, osteoporosis, and impaired immune function.

Protein Deficiency Symptoms Treatment

The best way to treat protein deficiency is through diet. Add high-protein foods such as:

In some cases, especially for vegetarians, supplementation may be necessary under medical supervision.

Conclusion

Include sufficient protein-rich foods in your diet to avoid protein deficiency. The good thing is that protein can be taken in many forms, such as raw or cooked.

Make sure that you and your child eat a balanced diet that includes proteins for overall good health and well-being. Recognizing the signs of not taking enough protein can help you prevent long-term health issues and maintain a strong, resilient body.

Frequently Asked Questions