These Symptoms May Mean You're Not Getting Enough Protein
Protein is an essential macronutrient that
is vital for the growth and repair of the body and helps maintain good
health. Protein is essentially the building block of the enzymes and
hormones, along with muscles and skin in our body. A lack of protein
could have many negative consequences for your body that you may not
even notice initially. While uncommon in most developed countries,
protein deficiency affects approximately one billion people worldwide.
Consuming adequate amounts of protein is hence pivotal to staying
healthy.
According to health experts, males should
ideally consume 63 grams of protein daily while females should ensure
that they're having at least 52 grams of protein every day. There should
ideally be no problem in getting this required dose of protein for your
body every day for most of us. However, many people fail to meet their
daily protein requirements for various reasons and it leads to several
unpleasant health issues.
Protein deficiency can have an impact on almost all facets of body
function. Today, we will have a look at some of the common signs and
symptoms of a protein deficiency. These will give you an indication of
whether or not you are getting sufficient protein.
1. Muscle loss
Our muscles are our body’s largest storehouse of protein. Without
consuming sufficient protein, our muscle mass will be affected and can
begin to deteriorate. This happens when the body doesn’t get enough
dietary protein and takes it from the skeletal muscles instead,
ultimately resulting in muscle wasting or a decrease in muscle mass.
In the elderly, even a minor protein deficiency can lead to muscle
wasting. In fact, one study in elderly men and women found that muscle
loss was higher in those who consumed insufficient amounts of protein.
Hence, seniors need to be extra mindful of their protein intake.
2. Skin, Hair, and Nail Problems
Our hair, skin, and nails are largely made up of proteins like elastin,
collagen, and keratin. A protein deficiency can, as a consequence, lead
to thinning hair, dry and flaky skin, and weak nails with deep ridges in
them. This happens because your body isn’t able to make the adequate
proteins required for these organs. While these issues are generally
seen in severe cases you should still be aware of your protein intake to
be safe.
3. Swelling
One of the most common signs of inadequate protein intake is swelling
(also called edema). This kind of swelling typically happens in the
abdomen, feet, hands, or legs. According to health experts, this is
caused by low amounts of human serum albumin, the protein responsible
for preventing excessive amounts of fluid from building up in your
tissues or other body compartments. Reduced human
serum albumin levels
can therefore cause an excess fluid accumulation in tissues, leading to
swelling in certain places, especially the lower legs.
4. Weakness and Fatigue 
While weakness and fatigue can be caused by a variety of issues,
research has shown that even a week of insufficient protein intake can
reduce muscle strength and affect the muscles in charge of the body’s
posture and movement. This may then lead to weakness and fatigue,
especially in people 55 years or older.
Furthermore, as we mentioned above, a lack
of protein can also make you lose muscle mass, which eventually causes
you to lose strength and may slow down the metabolism. Experts also say
that protein malnutrition results in moderate anemia, a condition
resulting from a lack of red blood cells. Since blood cells carry oxygen
throughout the body, inadequate oxygen-rich blood can make you feel
weary and exhausted.
5. Higher risk of bone fractures
Not consuming enough protein can have an adverse effect on your bones as
well because the macronutrient is crucial for maintaining and building
bone density and strength. As a result, a dearth of it may weaken your
bones and lead to an increased risk of fractures.
A study on postmenopausal women had found that a higher animal-based
protein intake was linked with a lower risk of hip fractures. Another
study in postmenopausal women with recent hip fractures confirmed that
taking 20 grams of protein supplements per day for half a year curbed
bone loss by 2.3%.
6. Unexplained hunger
This one isn’t quite surprising. Protein
helps keep us fueled and plays an important part in appetite control.
Along with carbs and fats, it’s one of three main sources of calories.
Thus, if you find yourself feeling hungry a lot of time even though you
have just eaten, it may be because you need more protein.
A study focused on observing the satiety impact of a high-protein
breakfast (including 35 grams) as against a normal-protein breakfast
(including 13 grams), revealed that the participants who had a
high-protein breakfast felt lesser post-meal food cravings in comparison
with the group consuming the normal-protein meal.
If you are regularly experiencing post-meal food cravings, the best
thing you can do is add some protein-rich food like hard-boiled eggs,
lentils, plain Greek yogurt, and white-meat poultry to your meals
7. Staying sick for a longer time
Our bodies need protein to digest and consume nutrients that keep us
healthy. A protein deficit can lead to an impaired immune system
function, resulting in an increased risk of infections. In fact, eating
too little protein can severely damage your body’s ability to fight off
viruses, bacteria, and toxins and leave you prone to being sick for long
durations.
A study in older women found that a low-protein diet for nine weeks
substantially reduced their immune response. Experts also say that
proteins can change the levels of good bacteria in your blood that help
in fighting diseases. A dearth of it might consequently impair your
body’s ability to fight infections like the common cold.
8. Mood swings 
Lack of protein can also negatively impact your mood. Many of the
neurotransmitters (chemicals that help relay information between cells)
in our brain are made of amino acids. Now, amino acids are the building
blocks of protein while these neurotransmitters are mood regulators.
Lesser amounts of protein in your diet could mean that your body is
being unable to produce enough neurotransmitters and that may lead to
mood swings or you feeling depressed without reason.