How low protein intake affects your body: 8 warning symptoms to look out for

Protein is a vital nutrient that supports almost every function in the human body. From maintaining muscles and skin to assisting in hormone and enzyme production, its importance cannot be overstated. A deficiency in protein, even a mild one, can have widespread effects on physical health, as per Healthline. Although severe deficiency is rare in developed countries, a low intake over time may still contribute to several health complications.

Swelling and Puffiness: A Sign of Edema
One of the most visible signs of severe protein deficiency is edema, which presents as swelling or puffiness, particularly in the skin. This occurs due to reduced levels of albumin, a blood protein responsible for maintaining fluid balance. When albumin is low, fluid escapes into tissues, causing noticeable swelling. Though this is more common in extreme cases such as kwashiorkor, it highlights how crucial protein is for fluid regulation.

Fat Accumulation in the Liver
Fatty liver is another issue linked to inadequate protein intake. In such cases, fat begins to build up in liver cells, potentially progressing to inflammation, scarring, or even liver failure. The exact mechanism isn’t fully understood, but it may involve disrupted fat transport processes and changes in the gut microbiome or cellular function.

Impact on Skin, Hair, and Nails
Protein also contributes to the health of skin, hair, and nails. Deficiency can result in brittle nails, thinning hair, or even conditions like telogen effluvium, where more hair enters the shedding phase. In severe cases, such as in children with kwashiorkor, the skin may show discoloration or peeling.

Loss of Muscle Mass and Strength
The body breaks down muscle tissue to compensate for low protein intake, leading to muscle wasting over time. This is particularly concerning in older adults, where even a moderate shortfall can accelerate muscle loss, known as sarcopenia. Experts recommend older individuals consume higher amounts of protein than the standard daily allowance to preserve muscle health.

Weakened Bones and Higher Fracture Risk
Bone strength is also influenced by protein. Studies show that individuals with higher protein intake tend to have better bone mineral density, particularly in the spine and hips. Over time, insufficient protein can contribute to weakened bones and a greater risk of fractures.

Stunted Growth in Children
Children are particularly vulnerable to protein deficiency. Inadequate intake can severely affect growth and development. Stunting, a condition where growth is restricted, affects millions of children worldwide and is often directly linked to malnutrition and lack of protein in the diet.

Increased Susceptibility to Infections
The immune system relies on protein to function properly. A lack of it can impair the production of antibodies, which are crucial for fighting infections. Some studies have found that individuals with higher protein intake experience fewer infections, particularly respiratory illnesses.

Increased Appetite and Calorie Intake
Low protein levels may also lead to increased hunger. The body’s effort to restore protein balance can result in heightened appetite, often leading to higher intake of calorie-dense foods rich in carbohydrates and fats. This imbalance can eventually contribute to weight gain and metabolic issues.

The recommended daily protein intake for adults is around 46 grams for women and between 52 to 56 grams for men. These numbers are considered minimums to prevent deficiency. However, those who are physically active or elderly may benefit from significantly higher intake—ranging from 0.6 to 0.9 grams per pound of body weight. In some cases, resistance training individuals may require up to 1.3 grams per pound.

While protein deficiency is rare in balanced diets, signs like fatigue, swelling, brittle nails, and muscle loss may indicate a problem. Identifying and addressing protein gaps in your diet can prevent long-term health issues. Including a variety of protein-rich foods such as eggs, dairy, legumes, lean meats, and soy can help maintain optimal health.