Protein is essential to life. It's not just for bodybuilders or athletes — it’s a crucial building block for everyone. From muscle repair and immune defense to glowing skin and strong bones, protein plays a vital role in keeping our bodies functioning properly.
But what happens when you’re not getting enough?
While severe protein deficiency (like kwashiorkor) is rare in the Western world, even mild insufficiencies can have a surprising impact on your health. Here are eight key signs your body may be lacking the protein it needs — and what you can do about it.
1. Edema (Swelling)
Swollen feet or puffiness in the hands and face could be a subtle sign of protein deficiency. This condition, called edema, occurs when your body lacks albumin — a key protein that helps regulate fluid balance in your tissues. Without enough of it, fluid leaks out of blood vessels and collects in surrounding areas, causing swelling.
What to do: Increase your intake of quality protein sources like eggs, fish, or legumes to help restore proper fluid balance.
2. Fatty Liver
A lesser-known consequence of protein deficiency is the development of a fatty liver. This condition, where fat builds up in liver cells, may progress to inflammation, scarring, and even liver failure if left unchecked.
Why it happens: The liver relies on proteins to export fat. Without enough, fat can accumulate dangerously.
3. Hair, Skin, and Nail Issues
Protein makes up the structure of your hair, skin, and nails. Without enough, you may notice brittle nails, dry or flaky skin, and hair thinning or loss (a condition known astelogen effluvium).
Tip: Boost your diet with a variety of protein-rich foods to promote strong hair and radiant skin.
4. Muscle Loss
Your body stores protein in your muscles. When you’re not eating enough, it breaks down muscle tissue to access the protein it needs for essential functions — leading to muscle wasting over time.
At risk: Older adults are especially vulnerable. Experts suggest consuming at least0.5 grams of protein per pound of body weight to preserve muscle mass as you age.
5. Weakened Bones
Think calcium is all you need for strong bones? Think again. Protein is essential for bone density and structure. Low intake can increase your risk of fractures, especially in the hips and spine.
Fact: A 2021 study found that those with higher protein intake had up to6% higher bone density than those who consumed less.
6. Stunted Growth in Children
In children, protein deficiency is particularly dangerous. It can lead to stunted growth, developmental delays, and a weakened immune system.
According to global health data, more than149 million children were affected by stunted growth in 2020 — many due to inadequate protein intake.
7. Frequent Infections
Protein is key to immune function. Your body uses it to produce antibodies and support white blood cells. A lack of protein may lead to more frequent illnesses or longer recovery times.
In athletes: A study found that those consuming a high-protein diet had fewer respiratory infections than those with lower intake.
8. Increased Hunger and Cravings
One of the more subtle signs of protein deficiency is constant hunger. Your body may try to compensate by making you crave more food — particularly high-calorie, low-protein snacks. This can lead to unwanted weight gain over time.
Solution:Prioritize satiating, protein-rich meals to stay fuller longer and avoid energy crashes.
How Much Protein Do You Really Need?
Here’s a quick guide:
Group
Daily Recommended Protein
Adult Women
46 grams
Adult Men
52–56 grams
Active Adults
0.6–0.9 g/lb of body weight
Older Adults
0.5–0.8 g/lb of body weight
Muscle Building
Up to 1.3 g/lb of body weight
Note: These are general recommendations. Your specific needs may vary depending on age, activity level, and health status.
High-Protein Foods to Add to Your Diet
Eggs and egg whites
Chicken, turkey, lean beef
Salmon, tuna, sardines
Greek yogurt and cottage cheese
Lentils, beans, chickpeas
Tofu and tempeh
Nuts and seeds
Frequently Asked Questions
Q: What are common symptoms of low protein? A: Edema, muscle loss, brittle hair, fatigue, frequent infections, and increased hunger.
Q: How can I fix low protein levels? A: Increase your intake of high-protein foods and consult a registered dietitian for a personalized plan.
Q: What causes protein deficiency? A: Poor diet, eating disorders, pregnancy, liver or kidney disease, and certain digestive disorders.
Final Takeaway
Protein is vital for nearly every function in your body. While true deficiency is rare in modern diets, many people still fall short — especially older adults, picky eaters, or those following restrictive diets.
If you're noticing any of the signs above, it might be time to take a closer look at your protein intake. Speak to a healthcare provider or registered dietitian to ensure your diet supports your body’s needs.