It really is the fuel that motivates and really supports your body in building healthy tissues and cells.” – Dr. Josh Axe
Protein consists of long chains of amino acids, which are considered essential elements for development, growth, and maintenance of the body. Amino acids are found in several food sources, particularly in eggs, dairy, fish, and meat. Certain plant foods, nuts, and seeds are good sources of protein, as well.
Our muscles, organs, and tissues are all structured from assembled proteins. Functionally, proteins play a role in nearly every way. Protein helps to heal wounds, control blood sugar levels, and neutralize bacteria.
Protein is the building block of your muscles, skin, enzymes and hormones, and it plays an essential role in all body tissues.
Most foods contain some protein. As a result, true protein deficiency is rare in developed countries. However, some people may still be at risk.
Deficiency leads to various health problems, while low protein intake may also be a concern, as it can cause subtle changes in your body over time.
It’s recommended that most people need to eat about 50 percent of their body weight in protein every day. If you’re a 120-pound female, for example, it’s a good idea to aim for 60 grams of protein.
Making protein consumption a priority helps with fat-burning, and with building and maintaining healthy muscles. As a general rule, the more active one is, the more protein required. This is because proteins are always dissipating and must be replenished.
Most people are protein deficient to some degree. As protein is involved in pretty much every bodily function, symptoms will arise that signal a shortage of these vital biomolecules.
What Is Protein Deficiency?
Protein deficiency is when your intake is unable to meet your body’s requirements.An estimated one billion people worldwide suffer from inadequate protein intake.
The problem is especially severe in Central Africa and South Asia, where up to 30% of children get too little protein from their diet.
Certain people in developed countries are also at risk. This includes vegetarians and vegans who follow an imbalanced diet, as well as institutionalized older people and hospitalized patients.
While true protein deficiency is uncommon in the Western world, some people get very low amounts from their diet.
Too little protein may cause changes in body composition that develop over a long period of time, such as muscle wasting.
The most severe form of protein deficiency is known as kwashiorkor. It most often occurs in children in developing countries where famine and imbalanced diets are common.
Protein deficiency can affect almost all aspects of body function. As a result, it is associated with many symptoms.
Some of these symptoms may start to occur even when protein deficiency is marginal. They are listed below, along with some typical symptoms of kwashiorkor.
In this article, we’ll discuss some signs of protein deficiency – and how you can replenish your protein levels
Anxiety and moodiness
As mentioned, amino acids are the building blocks of just about everything in the body. This includes the chemical messengers within the brain, or neurotransmitters. The synthesizing of amino acids produces dopamine and serotonin, the two brain chemicals responsible for drive, memory, and happiness.Edema
Edema, which is characterized by swollen and puffy skin, is a classic symptom of kwashiorkor.
Scientists believe it is caused by low amounts of human serum albumin, which is the most abundant protein in the liquid part of blood, or blood plasma
One of albumin’s main functions is to maintain oncotic pressure — a force that draws fluid into the blood circulation. In this way, albumin prevents excessive amounts of fluid from accumulating in tissues or other body compartments.
Because of reduced human serum albumin levels, severe protein deficiency leads to lower oncotic pressure. As a result, fluid accumulates in tissues, causing swelling.
For the same reason, protein deficiency may lead to fluid buildup inside the abdominal cavity. A bloated belly is a characteristic sign of kwashiorkor.
Keep in mind that edema is a symptom of severe protein deficiency, which is unlikely to happen in developed countries.
pressure. As a result, fluid accumulates in tissues, causing swelling.
For the same reason, protein deficiency may lead to fluid buildup inside the abdominal cavity. A bloated belly is a characteristic sign of kwashiorkor.
Keep in mind that edema is a symptom of severe protein deficiency, which is unlikely to happen in developed countries.
Scientists believe it is caused by low amounts of human serum albumin, which is the most abundant protein in the liquid part of blood, or blood plasma
One of albumin’s main functions is to maintain oncotic pressure — a force that draws fluid into the blood circulation. In this way, albumin prevents excessive amounts of fluid from accumulating in tissues or other body compartments.
Because of reduced human serum albumin levels, severe protein deficiency leads to lower oncotic pressure. As a result, fluid accumulates in tissues, causing swelling.
For the same reason, protein deficiency may lead to fluid buildup inside the abdominal cavity. A bloated belly is a characteristic sign of kwashiorkor.
Keep in mind that edema is a symptom of severe protein deficiency, which is unlikely to happen in developed countries.
Being injured more frequently
Protein is a precursor to calcium absorption; the latter is responsible for strengthening our bones. It is unsurprising, then, that insufficient protein can lead to bone and muscle injury. We’re more likely to develop bone fractures, bone weakness, and even osteoporosis.pressure. As a result, fluid accumulates in tissues, causing swelling.
For the same reason, protein deficiency may lead to fluid buildup inside the abdominal cavity. A bloated belly is a characteristic sign of kwashiorkor.
Keep in mind that edema is a symptom of severe protein deficiency, which is unlikely to happen in developed countries.
Fatty Liver
Another common symptom of kwashiorkor is a fatty liver, or fat accumulation in liver cells .
Left untreated, the condition may develop into fatty liver disease, causing inflammation, liver scarring and potentially liver failure.
Fatty liver is a common condition in obese people, as well as those who consume a lot of alcohol .
Why it occurs in cases of protein deficiency is unclear, but studies suggest that an impaired synthesis of fat-transporting proteins, known as lipoproteins, may contribute to the condition.
Left untreated, the condition may develop into fatty liver disease, causing inflammation, liver scarring and potentially liver failure.
Fatty liver is a common condition in obese people, as well as those who consume a lot of alcohol .
Why it occurs in cases of protein deficiency is unclear, but studies suggest that an impaired synthesis of fat-transporting proteins, known as lipoproteins, may contribute to the condition.
“Brain fog”
Brain fog is an umbrella term which encompasses several symptoms: fatigue, confusion, lack of focus, trouble concentrating, memory problems, and diminished mental acuity. Almost always, the problem is some sort of chemical imbalance within the brain. Dopamine, epinephrine, norepinephrine, and serotonin are all chemicals within the brain needed to focus. Low protein levels can throw these chemicals off.Skin, Hair and Nail Problems
Protein deficiency often leaves its mark on the skin, hair and nails, which are largely made of protein.
For instance, kwashiorkor in children is distinguished by flaky or splitting skin, redness and patches of depigmented skin .
Hair thinning, faded hair color, hair loss (alopecia) and brittle nails are also common symptoms.
However, these symptoms are unlikely to appear unless you have a severe protein deficiency.
For instance, kwashiorkor in children is distinguished by flaky or splitting skin, redness and patches of depigmented skin .
Hair thinning, faded hair color, hair loss (alopecia) and brittle nails are also common symptoms.
However, these symptoms are unlikely to appear unless you have a severe protein deficiency.
High cholesterol
Lack of protein in the body is often supplemented with carb-laden or fatty foods. As blood-sugar levels are discombobulated from low protein levels, we’re more likely to crave a sugary snack. The end-result is inflammation and hormonal imbalances; both of which contribute to higher LDL (bad cholesterol) levels.Loss of Muscle Mass
Your muscles are your body’s largest reservoir of protein.
When dietary protein is in short supply, the body tends to take protein from skeletal muscles to preserve more important tissues and body functions. As a result, lack of protein leads to muscle wasting over time.
Even moderate protein insufficiency may cause muscle wasting, especially in elderly people.
One study in elderly men and women found that muscle loss was greater among those who consumed the lowest amounts of protein .
This has been confirmed by other studies that show that an increased protein intake may slow the muscle degeneration that comes with old age .
When dietary protein is in short supply, the body tends to take protein from skeletal muscles to preserve more important tissues and body functions. As a result, lack of protein leads to muscle wasting over time.
Even moderate protein insufficiency may cause muscle wasting, especially in elderly people.
One study in elderly men and women found that muscle loss was greater among those who consumed the lowest amounts of protein .
This has been confirmed by other studies that show that an increased protein intake may slow the muscle degeneration that comes with old age .
Gastrointestinal problems
Healthy metabolism and digestion (surprise!) require plenty of amino acids. When this is not the case, our gut throws a fit by producing fewer enzymes and reducing the contractions necessary for digestion and excretion.Greater Risk of Bone Fractures
Muscles are not the only tissues affected by low protein intake.
Your bones are also at risk. Not consuming enough protein may weaken your bones and increase the risk of fractures.
One study in postmenopausal women found that a higher protein intake was associated with a lower risk of hip fractures. The highest intake was linked to a 69% reduced risk, and animal-source protein appeared to have the greatest benefits.
Another study in postmenopausal women with recent hip fractures showed that taking 20 grams of protein supplements per day for half a year slowed bone loss by 2.3%.
Your bones are also at risk. Not consuming enough protein may weaken your bones and increase the risk of fractures.
One study in postmenopausal women found that a higher protein intake was associated with a lower risk of hip fractures. The highest intake was linked to a 69% reduced risk, and animal-source protein appeared to have the greatest benefits.
Another study in postmenopausal women with recent hip fractures showed that taking 20 grams of protein supplements per day for half a year slowed bone loss by 2.3%.
Irregular menstrual cycles
Dr. Joshua Axe explains, “Low-protein, high-sugar/high-carb diets can contribute to insulin resistance, fatigue, inflammation and weight gain that disrupts the delicate balance of female hormones (including that of estrogen, progesterone, and DHEA) needed to sustain a regular cycle.”Stunted Growth in Children
Protein not only helps maintain muscle and bone mass, but it’s also essential for body growth.
Thus, deficiency or insufficiency is especially harmful to children whose growing bodies require a steady supply.
In fact, stunting is the most common sign of childhood malnutrition. In 2013, an estimated 161 million children suffered from stunted growth .
Observational studies show a strong association between low protein intake and impaired growth .
Stunted growth is also one of the main characteristics of kwashiorkor in children.
Thus, deficiency or insufficiency is especially harmful to children whose growing bodies require a steady supply.
In fact, stunting is the most common sign of childhood malnutrition. In 2013, an estimated 161 million children suffered from stunted growth .
Observational studies show a strong association between low protein intake and impaired growth .
Stunted growth is also one of the main characteristics of kwashiorkor in children.
Rough workouts
We all know that adequate protein is necessary to gain muscle mass – but it’s necessary for muscle function, as well. Furthermore, even if you do work out on the regular, your results will be adversely affected. This is usually because of one or two reasons: (1) you don’t have the energy needed to go “all out,” or (2) your muscles can not properly recover because of protein deficiencies.Sleep irregularities
There are so many reasons for bad sleep, but one that’s not often considered is inadequate protein intake. The effects of low protein levels on sleep are systematic, and usually follow one of two courses of action. First, carbs take the place of protein, and carbs reduce the amount of insulin necessary to balance blood sugar levels. Or, your protein deficiency is raising the cortisol (“stress hormone”) levels in your system. Neither situation is conducive to a good night’s rest.Increased Severity of Infections
A protein deficit can also take its toll on the immune system.
Impaired immune function may increase the risk or severity of infections, a common symptom of severe protein deficiency .
For instance, one study in mice showed that following a diet consisting of only 2% protein was associated with a more severe influenza infection, compared to a diet providing 18% protein.
Even marginally low protein intake may impair immune function. One small study in older women showed following a low-protein diet for nine weeks significantly reduced their immune response .
Impaired immune function may increase the risk or severity of infections, a common symptom of severe protein deficiency .
For instance, one study in mice showed that following a diet consisting of only 2% protein was associated with a more severe influenza infection, compared to a diet providing 18% protein.
Even marginally low protein intake may impair immune function. One small study in older women showed following a low-protein diet for nine weeks significantly reduced their immune response .
Weight gain
Many good protein sources (e.g. fish and eggs) do have a higher fat and calorie count than other carb-based and even fat-based foods. The difference is that protein promotes feelings of fullness (“satiety”) better than most foods consisting primarily of fat or carbs. Further, protein stabilizes blood sugar levels much better than carbs or fats do. This makes it less likely that you’ll snack or have a sugar craving during the day. The end result of adequate protein levels is, oftentimes, a healthier weight.Greater Appetite and Calorie Intake
Although poor appetite is one of the symptoms of severe protein
deficiency, the opposite seems to be true for milder forms of
deficiency.
When your protein intake is inadequate, your body attempts to restore your protein status by increasing your appetite, encouraging you to find something to eat.
But a protein deficit doesn’t aimlessly drive the urge to eat, at least not for everyone. It may selectively increase people’s appetite for savory foods, which tend to be high in protein .
While this may certainly help in times of food shortage, the problem is that modern society offers unlimited access to savory, high-calorie foods.
Many of these convenience foods contain some protein. However, the amount of protein in these foods is often considerably low compared to the number of calories they provide.
As a result, poor protein intake may lead to weight gain and obesity, an idea known as the protein leverage hypothesis ().
Not all studies support the hypothesis, but protein is clearly more satiating than carbs and fat .
This is part of the reason why increased protein intake can reduce overall calorie intake and promote weight loss.
If you are feeling hungry all the time and have difficulties keeping your calorie intake in check, try adding some lean protein to every meal.
When your protein intake is inadequate, your body attempts to restore your protein status by increasing your appetite, encouraging you to find something to eat.
But a protein deficit doesn’t aimlessly drive the urge to eat, at least not for everyone. It may selectively increase people’s appetite for savory foods, which tend to be high in protein .
While this may certainly help in times of food shortage, the problem is that modern society offers unlimited access to savory, high-calorie foods.
Many of these convenience foods contain some protein. However, the amount of protein in these foods is often considerably low compared to the number of calories they provide.
As a result, poor protein intake may lead to weight gain and obesity, an idea known as the protein leverage hypothesis ().
Not all studies support the hypothesis, but protein is clearly more satiating than carbs and fat .
This is part of the reason why increased protein intake can reduce overall calorie intake and promote weight loss.
If you are feeling hungry all the time and have difficulties keeping your calorie intake in check, try adding some lean protein to every meal.
Good Protein Sources
While we’ve mentioned meat, eggs, fish, and dairy as good protein sources, there are also plenty of good vegan and vegetarian options as well. In fact, some vegan and vegetarian foods, in addition to being a terrific protein source, are rich in fiber and other nutrients.
Almonds, flax, chia, hemp, adzuki beans, lentils, unprocessed oats, amaranth, farro, oats, and quinoa are all good sources. Regarding vegetables broccoli, brussels sprouts, kale, mushrooms, and spinach are great choices.
The best types of meat to consume for protein are grass-fed beef, wild-caught salmon, and organic chicken and turkey.
Supplementing your diet with protein powder is a fine idea, assuming that you’re also getting plenty from food sources.
How Much Protein Do You Need?
Not everyone has the same protein requirement. It depends on many factors, including body weight, muscle mass, physical activity and age.
Arguably, body weight is the most important determinant of protein requirements. As a result, recommendations are usually presented as grams for each pound or kilogram of body weight.
The recommended daily allowance (RDA) is 0.4 grams of protein for each pound of body weight (0.8 grams per kg). Scientist estimate this should be enough for most people.
This translates to 66 grams of protein per day for an adult weighing 165 pounds (75 kg).
For athletes, the American College of Sports Medicine recommends a daily protein intake ranging from 0.5 to 0.6 grams for each pound of body weight (1.2–1.4 grams per kg), which should be enough for muscle maintenance and training recovery
However, scientists don’t agree how much is enough. The International Society of Sports Nutrition’s daily recommendation is 0.9 grams of protein per pound of body weight (2 grams per kg) for athletes.
Just like athletes, older adults also seem to have higher protein requirements.
While the RDA is currently the same for old and young adults, studies indicate it is underestimated and should be raised to 0.5 to 0.7 grams per pound of body weight (1.2–1.5 grams per kg) for older peopl.
Simply put, if you are older or physically active, your daily protein requirements are probably higher than the current RDA of 0.4 grams per pound of body weight (0.8 grams per kg).
The richest sources of protein include fish, meat, eggs, dairy products and legumes.
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