10 Warning Signs You’re Not Getting Enough Protein

10 Signs You Might Have a Protein Deficiency

Protein is crucial for your body’s daily functions, and without enough of it, your health can suffer. According to UN data, nearly 1 billion people worldwide are protein deficient. But how do you know if you’re one of them? Watch out for these 10 signs and symptoms that could indicate a protein deficiency.

Number 10: Constant Food Cravings

If you’re always hungry and craving snacks, it might be due to a low-protein diet that’s high in carbs and sugars. Protein helps stabilize blood sugar levels, so without enough of it, your body might push you towards sugary foods for quick energy. Surprisingly, a lack of protein doesn’t make you crave meat; instead, you might find yourself dreaming of sweets. The general daily recommendation is around 56 grams of protein for men and 46 grams for women, with variations depending on age, health, or pregnancy.

Number 9: Loss of Muscle Mass and Joint Pain

Losing muscle might sound appealing, but not when it’s because your body lacks protein. Even if you work out, low protein can lead to muscle wasting, weakness, and joint pain. Your muscles are your body’s largest protein reservoir, so when there’s a shortage, they suffer. This is particularly common in older adults, as protein is vital for muscle growth and maintenance.

Number 8: Skin and Nail Problems

Protein deficiency can cause weak, brittle nails, sometimes showing white bands or brown spots. Your skin can also suffer, becoming dry, flaky, and cracked. Protein is necessary for cell regeneration, so without it, your body prioritizes more critical functions over your skin and nails. If your skin appears unusually pale, it might also be a sign of anemia, often linked to protein deficiency.

Number 7: Hair Loss

If your hair seems to fall out easily, it could be due to a lack of protein. Your hair is mostly made of a protein called keratin, and when your body is low on protein, it prioritizes other essential functions over hair growth. So, no matter how much you invest in hair products, the issue might be an internal protein shortage.

Number 6: Fatty Liver

One common sign of protein deficiency is a fatty liver, which occurs when there’s too much fat in your liver cells. Left untreated, it can lead to liver inflammation, scarring, and even failure. This condition is common in those who consume a lot of alcohol, are obese, or even in some children.

Number 5: Increased Risk of Bone Fractures

Just as protein is essential for muscles, it’s also vital for strong bones. A lack of protein can weaken your bones, making them more prone to fractures. This is because protein helps with calcium absorption and bone metabolism. The risk increases as you age, particularly if you haven’t consumed enough protein during your younger years.

Number 4: Sleep Problems

If you have trouble sleeping or suffer from sleep deprivation, it might be due to a protein deficiency. Protein-rich foods help produce tryptophan, an amino acid that promotes sleep. Without enough protein, your blood sugar levels might also fluctuate, keeping you awake. Eating protein-rich foods before bed can help improve your sleep quality.

Number 3: Frequent Headaches and Illnesses

Do you often get headaches out of nowhere? Low blood sugar or anemia—both potentially caused by protein deficiency—could be the culprits. Additionally, if you find yourself frequently sick, your immune system might be weakened due to a lack of protein. Protein is crucial for building a strong immune system that can fend off infections.

Number 2: Swollen Feet

Swelling in your feet, known as edema, can be a sign of protein deficiency. Proteins in your blood help prevent fluid from leaking into your tissues. Without enough protein, this balance is disrupted, leading to swelling in your feet and other parts of your body.

Number 1: Brain Fog

Experiencing brain fog, such as difficulty focusing, poor memory, or trouble learning, can indicate a protein deficiency. Your brain relies on neurotransmitters like dopamine and serotonin, which are made from amino acids found in proteins. A lack of protein can lead to mood swings, depression, and cognitive issues.

Bonus: How to Get Enough Protein

If you suspect you’re not getting enough protein, the first step is to consult with a doctor. In the meantime, you can adjust your diet to include more protein-rich foods. Balance your intake of meat, dairy, fish, and eggs with plant-based proteins like beans, nuts, seeds, spinach, and broccoli. Opt for grass-fed beef, organic chicken, and wild-caught fish for the best quality protein.