Protein is our body’s essential building blocks nutrient — so it’s normal to have protein deficiency symptoms and it futhur may develops if you don’t get enough in your daily diet.
Protein deficiency symptoms vary based on how severe the condition is. However, there are some red flags worth considering for a true deficiency, even though it is rare:
1. Protein cravings
If you’re not eating enough protein, in the short term, your body may tell you by literally craving it. You should give in to these cravings. If you’re really jonesing for a chicken sandwich or a bowl of lentil soup, listen to your body and eat up.
2. Sugar cravings
“Protein (along with fat) digests slower than carbohydrates. If you eat a meal that is mostly carbohydrates with not enough protein, it will digest more quickly and will cause your blood sugar to rise. This rise is followed by a drop—and when blood sugar is constantly spiking and dropping, we crave more sugar. The key is to eat protein with carbs so that everything digests more slowly, and the blood sugar changes are more gradual over time.
3. Hunger
You’ve probably noticed that you tend to be hungrier throughout the day when you have a lack of protein in your meals. That’s because protein decreases your level of the “hunger” hormone ghrelin and stimulates the production of other hormones that make you feel satiated. As a result, not getting enough protein can increase your appetite and actually cause you to eat more.
4. Weakness and fatigue
“For most people, eating too little protein over the course of one day will not make you feel less energy or strength, particularly if you are getting a sufficient number of calories in that day. But long term, your body may break down your muscles to try and supply your body with sufficient protein, leading to loss of energy and strength.
While inadequate protein can lead to these symptoms even in younger people, it can be especially worrisome for older adults. A 2018 systematic review and meta-analysis published in the journal Nutrients found that not getting enough protein was associated with frailty in those age 60 or older, which is an age-related syndrome characterized by symptoms such as weakness, slowness, low energy and activity, and unintentional weight loss.
5. Loss of muscle mass
“If we don’t get enough protein, our bodies actually won’t be able to rebuild properly and we’ll start to lose muscle mass. This is especially true for people who are older. With a protein deficiency, amino acids still need to be harnessed for necessary bodily functions like tissue repair and the creation of essential enzymes. To do this, muscle proteins are used as the source, which may lead to the loss of muscle mass.
6. Skin, hair, and nail problems
A 2019 study published in the Indian Dermatology Online Journal looked at people consuming less than half of the recommended daily allowance of protein and noted that they faced skin and hair problems including hair loss, acne, melasma, and premature aging. The study authors note that one reason for this is because protein acts as a building block for healthy hair, skin, and nails.
7. Impaired immune function or slow-healing injuries
“Protein is needed to build the components of our immune system,” Rumsey explains. “If you are under-eating protein, over time your immune system may weaken.” That’s why protein deficiency may affect wound healing in the long run, ultimately slowing down the road to repairing cells that help keep your body healthy.
8. Risk of bone fractures
It’s important to remember that protein helps make up the structure of all cells, including the ones that make up your bones. So, it’s not surprising that protein deficiency has been linked to bone fractures. This is more prominent in older adults, who already have a higher risk of this complication. A 2018 study reported that “calorie and protein intake are significantly lower in geriatric patients with hip fracture compared to patients without fracture.”
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