Protein is the body’s primary building block and an essential macronutrient. It is important for several bodily functions, including muscle repair, enzyme production, skin health, and hormone regulation. However, most people may not be aware that they are not getting enough protein, resulting in a deficiency that can negatively impact their health. Protein deficiency is when the intake cannot meet the system's demands. One of the severe forms of protein deficiency is called kwashiorkor and it mostly develops in children in regions where malnutrition and poor dietary patterns are common. Usually, signs and symptoms of protein deficiency may onset even when protein deficiency is borderline.

Read this article to get an insight into the warning signs of protein deficiency and how to manage it effectively.

Also Read: Protein Building Blocks: Here’s Why You Need Essential Amino Acids In Ample Amounts

Warning Signs of Protein Deficiency

Muscle Weakness/ Wasting

Protein is the key macronutrient essential for muscle growth and repair. A protein deficiency can lead to muscle wasting, where muscles become fragile and lose muscle mass.

Symptoms To Look Out: A decrease in muscle strength, increased fatigue during physical activities, and a visible reduction in muscle mass.

(To Optimise Your Overall Physical Health And Stamina, Shop From Our Besting Selling Protein Supplements)

Hair, Skin, and Nail Issues

Protein is a vital element of keratin, which is needed for maintaining healthy hair, skin, and nails.

Symptoms to Look Out: Brittle nails, thinning hair, hair loss, and dry, flaky skin can all be signs of a lack of protein intake.

Frequent Infections

Protein is an important macronutrient crucial for proper immune function. Protein helps the body produce antibodies and immune cells that fight off harmful pathogens and keep diseases at bay.

Symptoms To Look Out: If you fall sick often or take longer to recover from illnesses, it might be due to a compromised immune system caused by protein deficiency.

Edema (Swelling)

Protein helps maintain fluid balance in the system. Poor protein intake can lead to fluid accumulation in tissues, causing swelling.

Symptoms To Look Out: Swelling in the hands, feet, or other body parts, particularly in the lower extremities - legs and ankles.

Increased Hunger/ Cravings

A diet abundant in protein can control appetite and keep you feeling full and satiated. A protein deficiency can lead to excessive appetite and unwanted cravings, especially for calorie-dense foods.

Symptoms To Look Out: Persistent hunger, overeating, and cravings for junk food or sweets can indicate that your diet lacks sufficient protein.

Poor Wound Healing

Protein is important for tissue repair and renewal of new skin cells. Without sufficient protein, the body may find it difficult to heal wounds and recover from any infections

Symptoms To Look Out: Any minor cuts, scrapes, and other wounds may take a longer time to heal, and you may be easily prone to infections.

Mood Changes

Protein is involved in producing neurotransmitters, which influence mood, cognitive health and function.

Symptoms To Look Out: You may observe mood swings, irritability, anxiety, or depression if you are not getting adequate protein.

Effective Ways to Manage Protein Deficiency

Add High-Protein Foods

Try including a rich array of high-protein foods in a regular meal plan such as lean meats (chicken, turkey), fish, eggs, dairy products (milk, yogurt, cheese), legumes (beans, lentils), nuts, seeds, and soy products (tofu, tempeh).

Also Checkout: 5 Marvelous Plant -Based Protein Sources For Overall Health- Infographic

Go For Supplements

If you find it hard to get enough protein from food alone, consider protein supplements like whey protein, casein, or plant-based protein powders. These can be added to smoothies, oatmeal, or other meals. However, before trying any supplement seek advice from your healthcare provider.

Have A Balanced Diet

Ensure you have a wholesome and varied diet with adequate calories from all key macronutrients (proteins, fats, and carbohydrates). This helps in better absorption and utilization of protein in the body.

Check On Protein Intake

Get your recommended daily protein based on your age, gender, activity level, and health goals. The Recommended Dietary Allowance (RDA) for protein as per the Indian Council of Medical Research (ICMR) is 0.8 grams per kilogram of body weight per day for the average healthy adult. Those with higher physical demands and sports people may need more.

Seek Advice

If you observe any of these symptoms and think you have a protein deficiency, consult a healthcare provider or a registered dietitian. They can provide tailored dietary recommendations and address underlying health issues.

Conclusion

Knowing the warning signs of protein deficiency is important for maintaining overall health and well-being. You can effectively manage and prevent protein deficiency by incorporating high-protein foods into your diet, considering supplements if necessary, balancing your diet, monitoring your protein intake, and seeking professional advice. Prioritizing protein will support muscle health, immune function, and overall vitality.

 (This article is reviewed by Kalyani Krishna Chief Content Editor)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

 References:

The rise and fall of protein malnutrition in global health

Richard D. Semba1,*

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5114156/

Nutritional Toxicologic Pathology

Matthew A. Wallig, ... Kevin P. Keenan, in Haschek and Rousseaux' s Handbook of Toxicologic Pathology, 2023and-pharmaceutical-science/protein-deficiency

https://www.sciencedirect.com/topics/pharmacology-toxicology-