How to know if you’re suffering from protein deficiency? Experts list out 8 different ways your body will tell you

While outright protein deficiency is uncommon, subtle signs of a protein shortfall can still make their presence known. If you’re feeling unusually fatigued or if your nails are resembling split ends, it might be time to give your protein intake a serious upgrade. Truth be told, protein isn’t just a buzzword for gym enthusiasts; it’s the key to our overall wellness. Imagine it as the robust scaffolding that supports our bodily structure, or the maestro orchestrating the symphony of enzymes and hormones, ensuring harmony and efficiency. Protein also doubles as the immune system’s vigilant bodyguard, warding off unwelcome invaders.

What exactly is the job of protein?

Your body is a bustling metropolis of over 10,000 different proteins, each a skilled architect constructing and maintaining your living masterpiece. Proteins are chains of amino acids, nature’s tiny construction workers. While your body can produce a few of these, it relies on you for the essential nine.

How much protein to consume?

The amount of protein you should consume daily depends on various factors such as age, sex, activity level, and specific health goals. For the average adult, the Recommended Dietary Allowance (RDA) is about 0.8 grams per kilogram of body weight, meaning a 70-kilogram person needs roughly 56 grams of protein daily. Active individuals or athletes may require between 1.2 to 2.0 grams per kilogram to support muscle repair and growth. Older adults might need around 1.0 to 1.2 grams per kilogram to maintain muscle mass and strength.

But according to Mugdha Pradhan, a functional nutritionist and CEO & Founder of iThrive, a health and wellness platform, Indians are already a protein deficient population. Her solution? “Ideally we should get at least 1 gm per kilogram of highly bioavailable protein just for everyday life,” says Pradhan. If someone is recovering from an illness or has an on-going autoimmune condition or a health dysfunction, she recommends upto 1.2 gram per kilogram of body weight, and for athletes and those who weight train often, Pradhan recommends they include 1.5 gram of protein per kilogram of body weight. She also suggests including good-quality animal protein in the daily diet. “Dals and pulses do not have sufficient bioavailable protein. If one chooses to be vegan or vegetarian, then it is highly recommended they supplement with essential amino acids,” she advices.

How to know if you’re suffering from protein deficiency? Experts list out 8 different ways your body will tell you

1. Unexplained fatigue Persistent fatigue can be a telltale sign that your protein intake is slacking. Protein is your body’s energy maestro, orchestrating the production of haemoglobin that delivers oxygen to your cells. Without enough of it, your energy levels might plummet, leaving you feeling like a human battery with a low charge. If you’re constantly dragging despite a full night’s sleep, low protein could be the sneaky saboteur. Plus, a protein shortage can muddle your brain function, causing concentration issues and brain fog. Since protein keeps your mind sharp and focused, a deficiency might be playing tricks on your memory and attention span.

2. Muscle weakness and loss

If your protein game is weak, you might see your muscle mass and strength take a nosedive. This could show up as struggling with weights, feeling unusually weak, or noticing muscle loss. If your biceps are looking more like spaghetti than steel, it’s a sign your body is missing the protein it needs to keep those muscles in top shape. “Muscles are made of protein,” says Pradhan. “However, in the absence of protein from diet, the body will break down muscle mass to fulfil protein needs for physiological processes like making immunoglobulins and hormones. This is why a low dietary protein is directly linked to low muscle mass. Muscle is an important tissue in the body—often acting as an endocrine tissue. There are studies that positively correlate muscle mass with longevity—the more muscle, the longer you live,” she explains.

3. Frequent infections and slow healing

Proteins play a crucial role in immune function. Skimping on protein can turn your immune system into a security guard who’s fallen asleep on the job, making you more vulnerable to illnesses. Plus, if your cuts and scrapes are dragging their feet on the healing front, low protein might be the culprit, as it’s essential for patching up your tissues.

4. Hair and skin issues

Protein deficiency can turn your hair and skin from fabulous to frazzled. “Hair, skin, and nails are secondary tissues for the body,” says Pradhan. “What that means is that in the absence of protein, the body is going to optimise for internal health, so a lot of amino acids will get diverted from these tissues towards the production of hormones and repair of internal organs, among others. What that eventually leads to is poor skin—dry and wrinkly, slow wound healing, hair fall, and weak, brittle nails,” she points out. Without enough protein, be prepared for dryness, flakiness, and wrinkles sneaking in like uninvited guests.

5. Mood swings

Proteins are involved in the production of neurotransmitters, which are chemicals that transmit signals in the brain. When you’re short on protein, this can throw off the vibe, leading to mood swings, irritability, and even a case of the blues. If you’re feeling cranky or experiencing mood shifts, it might be time to check if your protein levels are up to par. After all, keeping those brain signals in harmony could be just what you need to keep your mood on beat.

6. Swelling and edema

Protein helps maintain fluid balance in your body. If you’re not consuming enough protein, you might notice swelling, particularly in your legs, feet, and hands. This condition, known as edema, occurs because your body is unable to maintain the proper fluid balance due to insufficient protein levels.

7. Cravings

If you’re always hankering for protein-packed foods, your body might be sending you an SOS about a protein shortage. Cravings for protein can be a sneaky sign of deficiency. When your protein levels are low, your body might start plotting a sweet-tooth rebellion, craving sugary or carb-rich treats. That’s because protein plays a crucial role in stabilising blood sugar and keeping you feeling full. “Protein has a high satiety index. Studies have shown those who eat a breakfast with 30–40 grams of protein have less hunger and cravings throughout the day,” says Pradhan. Without it, your blood sugar can go on a wild ride, making those quick-energy snacks look irresistible.

8. Digestive issues

Protein helps create tiny, hardworking enzymes that break down food into easily digestible bits. Without enough protein, your gut might throw a tantrum, leading to bloating, gas, and constipation. So, if you’re feeling a little gassy or uncomfortable, it might be time to up your protein intake. Your stomach will thank you.