Low protein symptoms—such as feeling sluggish, having trouble focusing, or not recovering as quickly as you used to—are warning signs that your body isn’t getting enough protein.
Protein is an essential nutrient that plays a vital role in nearly every function of your body, from muscle repair and growth to supporting your immune system. Despite its importance, many people either overlook the need for sufficient protein in their diet or believe it's only necessary for individuals aiming to gain muscle.
This is a common misconception that leads to nearly 50% of adults over the age of 51 not meeting their daily protein recommendations.
How much protein do you need? We recommend consuming 1.25 to 1.75 grams of protein per kilogram daily (or 0.57 to 0.80 grams of protein per pound daily). This amount maximizes the benefits of protein consumption while still being manageable in a normal diet.
Looking for an easy way to boost your protein intake? Try our new Beef Jerky Crisps, packed with 40 grams of protein per bag!
Let’s dive into the most common low protein symptoms.
1. Slow Healing of Wounds
Protein is crucial for healing wounds because it supplies the amino acids needed to produce collagen, a structural protein that provides strength and elasticity to skin and connective tissues.
Without enough protein, the body struggles to produce new cells that replace the damaged ones, leading to prolonged recovery times.
While this symptom may be most noticeable with a cut on your skin, protein deficiency can lead to slow healing for a wide range of other injuries and conditions, including:
- Muscle injuries like strains, sprains, and tears
- Bone injuries
- Chronic wounds like diabetic ulcers or pressure sores
- Internal injuries
2. Digestive Issues
Insufficient protein affects the body’s ability to produce enough digestive enzymes to help break down food in the stomach and intestines.
This can result in symptoms such as bloating, gas, and indigestion as undigested food moves through the digestive tract. Over time, inefficient digestion and poor nutrient absorption can contribute to more severe health issues, such as weakened immune function and chronic fatigue.
3. Mood Changes
Low protein levels can affect your mood for a variety of reasons. The body breaks down protein into amino acids that fuel the production of neurotransmitters like serotonin and dopamine. When protein intake is too low, it can affect the balance of these chemicals, potentially leading to feelings of irritability and low mood.
Also, protein helps stabilize blood sugar levels, so a lack of it can cause mood swings due to fluctuating blood sugar.
While low protein may not be the only cause of mood changes, it's worth considering if you’ve been experiencing these symptoms.
4. Brittle Hair and Nails
Since the structures of hair and nails are mainly composed of a protein called keratin, a lack of protein in your diet can significantly impact the appearance of these areas—specifically causing thinning hair and even hair loss.
Hair requires protein to grow and repair itself, so it can enter a resting phase if you don’t get enough in your diet, potentially leading to thinning and loss. Also, since the structural integrity of your hair depends so heavily on protein, deficiency can make it brittle and more prone to breakage.
A 2019 study discovered that individuals consuming less than half of the recommended daily protein allowance experienced various skin and hair issues, such as hair loss, acne, melasma, and premature aging.
Similarly, protein is essential to maintaining the strength and durability of your nails. A lack of protein can cause nails to become thin, brittle, and more susceptible to cracking or splitting.
Nails may also develop visible ridges or lose their smooth texture and natural color, signaling an underlying deficiency.
5. Increased Hunger
Protein promotes satiety because it takes longer to break down in the digestive system than carbohydrates or fats and boosts the release of hormones that signal fullness.
Protein can also help stabilize blood sugar levels by slowing down the digestion and absorption of carbohydrates. A deficiency can cause fluctuations in blood sugar, leading to increased hunger and cravings for high-carb foods.
Although increased hunger might not seem like a big deal, it can often lead to overeating and poor food choices. When constantly hungry, you’re more likely to reach for high-calorie and less nutritious snacks, contributing to weight gain and harming your overall health. Persistent hunger also makes it more challenging to stick to a healthy nutrition plan and balanced meals.
6. Swelling
Also known as edema, swelling can be a symptom of severe or prolonged protein malnutrition. Dietary protein helps raise albumin levels, allowing your body to maintain oncotic pressure and keep fluids from leaking out of the bloodstream and into surrounding tissues.
When protein levels are low, the integrity of blood vessels can be compromised, causing them to leak and form visible swelling around the hands, feet, and abdomen. However, there are many other causes of swelling in the body, so it’s best to seek medical advice if these symptoms persist.
7. Loss of Muscle Mass
Without adequate protein, your body lacks the amino acids needed to effectively assemble new proteins and repair muscle fibers through a process known as muscle protein synthesis.
In fact, in the absence of sufficient protein, the body may even start breaking down existing muscle tissue to meet its protein needs—a process known as muscle wasting. This catabolic state leads to a loss of muscle mass, making physical activity more challenging and further contributing to muscle atrophy.
8. Low Energy
The amino acids derived from dietary protein are used by your body to produce enzymes and other molecules vital for cellular energy production.
If cellular energy production is compromised due to inadequate protein intake, your cells may produce less ATP. This reduction can lead to feelings of fatigue, weakness, and reduced stamina in everyday activities.
Also, as discussed earlier, a lack of protein can cause blood sugar swings and increased feelings of hunger. After all, very few people are bouncing with energy when their stomach is growling and all they can think about is food!
9. Getting Sick Often
Getting stuck with a cold is never a fun experience, and insufficient protein in your diet could be a reason why it’s happening more than it should.
Protein is essential for producing antibodies and other immune system components like white blood cells that help fight off infections. Without adequate amounts of protein, the body may not generate enough of these critical defense mechanisms, ultimately weakening the immune response.
10. Increased Risk of Fractures
Like hair and nails, protein plays a prominent role in maintaining bone mineral density and strength. It provides the building blocks needed for bone matrix proteins, such as collagen, which contribute to the bone’s structural integrity.
Therefore, someone with chronically low protein intake is at an increased risk of fractures from an impact that might not ordinarily result in injury for those with sufficient protein levels. This is particularly true for older individuals, as evidence suggests that protein consumption may help slow the progression of osteoporosis and support overall bone health.
A recent study revealed that, even after accounting for weight loss, those who consumed less animal protein experienced greater bone loss. The study concluded that dietary protein, particularly animal protein, plays a crucial role in preserving bone mass and reducing bone loss in older adults.
11. Worse Quality Sleep
Dietary protein can play an important role in the quality of your sleep because it provides certain amino acids like tryptophan that are used in the production of serotonin and melatonin. These molecules are critical for relaxation, sleep onset, and maintaining a healthy sleep cycle.
We’re not saying that a lack of protein is the sole cause for poor sleep, nor that a high-protein diet can replace the 7-9 hours of sleep you need a night. Rather, we’re highlighting that dietary tryptophan from plant protein is positively associated with sleep duration.
So add some plant protein to your diet for better sleep, but don’t expect it to replace a good night’s rest—dreams still need their time to take shape!
Bottom Line
Protein is a fundamental component of a healthy diet, essential for maintaining muscle mass, repairing tissues, and supporting various bodily functions. A protein deficiency can manifest in numerous ways, from weakened immunity and muscle loss to poor sleep and mood changes.
Ensuring adequate protein consumption is crucial for overall well-being, as it supports not just physical health benefits but also mental and emotional balance. Don’t overlook the importance of protein—making it a consistent part of your diet helps keep your body and mind in top shape.
Explore our collection of high-protein, low-sugar beef jerky for healthy and convenient snacks that make it easy to boost your protein intake!
