10 Signs of Protein Deficiency in Our Body and Solution Suggestions

Protein is a very important building block for vital activities in the body. For this reason , protein deficiency is a risky situation for human health. 

Although people who eat a standard diet generally consume enough protein , many do not have access to or choose not to consume the best quality protein sources. As a result, there may be deficiencies in some essential amino acids. 

Common signs of protein deficiency that help a person know if they need more protein include weakness during simple activities, increased hunger pangs between meals, and chronic fatigue. 

What is Protein Deficiency (Hypoproteinemia)? 

Protein is an essential part of all living organisms, especially muscle, hair, collagen ,  etc. It is defined as a class of compounds consisting of one or more long chains of amino acids and large molecules that are structural components of body tissues such as   

Protein -containing foods provide the human body with amino acids that have important functions. Since the body cannot produce some of these amino acids on its own, it must be met from the foods in the nutrition program. These amino acids that the body cannot produce on its own are called “essential (essential) amino acids”. Amino acids can be found in many different types of food, even vegetables, but the highest sources are those that come from animals (such as meat, dairy products, eggs , and fish) and to a lesser extent certain plant foods such as beans and seeds. 

Vital organs, muscles, tissues, some hormones , hemoglobin and important antibodies are composed of proteins. Proteins are involved in almost all bodily functions, from controlling blood sugar levels to healing wounds and fighting bacteria. Therefore, life without proteins is unthinkable. Therefore, it is important to avoid protein deficiency in terms of human health. 

Protein is found in most of all foods consumed daily. It also helps to increase metabolism and fat burning potential. Some proteins also play an important, even critical, role in aging. In fact, some research suggests that low protein intake, regardless of source, may be associated with an increased risk of death from any cause among older adults. {one*} 

Another name for  protein deficiency is hypoproteinemia  (having a very low level of protein in a person’s blood). Every person is different in terms of their protein needs. Body weight, gender, age, activity or exercise level determine the ideal amount of protein intake for the person. The amount of protein needed also varies slightly from day to day in general. 

Proteins are used every day in order for the body to continue its necessary functions. As they are used to develop, grow and protect almost every part of the body, from skin and hair to digestive enzymes and immune system antibodies, they are constantly broken down and must be ingested repeatedly with the food consumed in the diet. If enough protein is not consumed daily, a deterioration in general health can be noticed.  

Risk factors that cause protein deficiency include: 

• Following a vegan or vegetarian diet that does not include animal protein sources, 
• Being too active in daily life and doing very strenuous exercises,  
• Having problems in protein absorption due to intestinal problems, 
• Consuming excessive amounts of alcohol  
• Being on certain medications that may impair protein absorption. 

Worldwide, severe protein deficiency is most common in children who do not consume a variety of foods or generally do not get enough calories. 

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What Are the Symptoms of Protein Deficiency? 

Some research suggests that protein deficiency can cause both short-term and long-term symptoms in the human body. For example, it can increase the risk of developing cataracts, heart disease, and muscle atrophy (involuntary muscle movements). In addition, all of these problems are slightly more common in the elderly. 

Symptoms caused by consuming insufficient amounts of protein in the human body are: 

• increased appetite, 
• a slow metabolism 
• problems in losing weight, 
• Problems in increasing muscle mass and loss of existing muscle mass, 
• low energy levels and chronic fatigue 
• Poor concentration, problems focusing, and learning difficulties 
• pessimism and mood swings 
• Muscle, bone and joint pain, 
• Changes in blood sugar that can lead to diabetes , 
• Loss of elasticity in skin tissue, weak and pale skin health and slow wound healing, 
• Weak immune system. 

Presence of High Cholesterol in the Blood

High cholesterol and triglycerides are not just caused by consuming fatty foods. Increased inflammation, hormonal imbalances, and increased cholesterol levels in the body are the result of processed and high-carbohydrate dietary habits. 

If there is a tendency to prefer sugary snacks, refined carbohydrates and packaged products over protein foods, the liver and cells begin to process fat less efficiently. Therefore, cholesterol levels also begin to rise.  {2nd*} 

Some studies have found that people who regularly consume protein-containing foods have a significantly reduced risk of heart disease. 

Feeling More Anxious and Grumpy

Amino acids are the building blocks of neurotransmitters that control mood. Proteins help the brain synthesize hormones such as  dopamine  and  serotonin , which help induce positive emotions such as calm, excitement, and positivity  . {3*} 

Muscle Soreness During Training

Studies show that a higher protein diet is effective in increasing lean body mass, often among athletes. Protein is needed for the body to build new muscle mass. A protein-rich diet is also important for maintaining the body’s energy level and training motivation. {4*} 

A low-protein diet can cause muscle atrophy (involuntary muscle movement), chronic fatigue , and even increased fat mass. It also causes loss of bone mass. If the amount of protein in the nutrition program is not sufficient to support tissue repair or energy needs in the body, less and slow results can be obtained from bodybuilding training.

sleep problems

Poor quality sleep or insomnia has often been associated with unstable blood sugar levels, increased cortisol, and decreased serotonin production. Fluctuations in blood sugar levels that occur during the day continue throughout the night. 

During the digestion of carbohydrates, much more insulin hormone is produced than fats or proteins. Consuming protein-containing foods before going to bed   helps the production of tryptophan  and  serotonin hormones. It also has very low negative effects on blood sugar levels. In other words, proteins slow down the absorption of sugar in the blood during eating. {5*}

Brain Fog

Proteins are necessary to support many aspects of healthy neurological functioning. Brain fog, poor concentration, lack of motivation, and difficulty learning new information   are all signs of a low or decrease in neurotransmitters, including dopamine ,  epinephrine ,  norepinephrine  , and  serotonin . 

Neurotransmitters are synthesized in the brain using amino acids, and research shows that a balanced diet with adequate protein can improve work performance, learning, and motor skills. Consuming bone broth regularly can also help remove brain fog. {6*}

Gas Problems in the Intestine and Difficulty Going to the Toilet

Many metabolic and digestive functions depend on amino acid intake. If the body is generally tired and exhausted due to a lack of protein , enzyme production, the gastrointestinal tract, and the digestive system suffer.

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Unwanted Weight Gain

Some studies show that protein-deficient diets often increase food consumption, body weight, and fat mass. 

Although their calories are sometimes higher than carbohydrates, high- protein foods provide more satiety than carbohydrates or fats. Thus, overeating and constant snacking can be prevented. It also helps balance blood sugar. By supporting the formation of more muscles in the body, it provides burning more calories all day and reduces sudden eating crises. {7*}, {8*} 

Irregularity in the Menstruation Cycle

One of the most common reasons women experience menstrual irregularity and infertility  is what is known as polycystic ovary syndrome (PCOS)  . One of the main risk factors for PCOS is obesity. Insulin resistance also affects 50 to 70 percent of all women with PCOS. 

Low-protein, high-sugar/carbohydrate foods can lead to insulin resistance, fatigue, inflammation and weight gain, which upset the delicate balance of female hormones – including estrogen, progesterone and DHEA – needed to maintain a regular cycle .

Uterine Prolapse

More Frequent Injuries and Delayed Healings

A low-protein diet can increase the risk of slow healing of bone damage, bone weakness, fractures that can occur from even mild impacts, and even osteoporosis. Proteins are essential for calcium absorption and bone metabolism. {9*} 

Studies show that older adults who experience muscle loss get low protein intakes, around 16 to 50 grams per day. Research has also found that a diet high in protein can help treat aging-related muscle loss. {10*} 

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Hair, Nails and Skin Are Not As Young and Strong as They Used to be

Connective tissue, skin, hair, and nails are mostly   composed of proteins, including collagen  and  elastin . When the nutrition program lacks collagen and certain amino acids, it is more difficult to repair wounds, protect the young tissue of the skin and hair, and prevent hair breakage. 

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Recommendations for the Ideal Amount of Protein Needed and Protein Deficiency

According to the U.S. Food and Drug Administration (FDA), the minimum recommended daily protein intake for adults of average weight and standard activity is 56 grams per day for men and 46 grams per day for women. However, these are considered the minimum amounts, so if the person is very active, pregnant or sick, this amount will not be enough. These amounts equate to consuming approximately 0.36 grams of protein per kilogram of body weight. However, some people have stated that they feel better when they increase their protein intake and aim to consume about 0.5 grams of protein per kilo. 

The average person probably needs half their body weight (with proper translation from kilograms to grams) of protein per day. So if a 150 kg person is trying to burn fat and increase muscle mass in the right way, he needs at least 75 grams of protein per day. Many active athletes need more than that. 

While these calculations may seem confusing, most experts say that about 20 percent to 30 percent of total daily calories should come from protein foods. 

Most Recommended Protein Foods  

In general, consuming foods of plant and animal origin is the best way to get enough protein . Some experts call this approach flexible dieting. Although animal products contain more protein per calorie than most plants , it’s also not a good idea to eat too much meat, dairy, fish or eggs every day. These foods have several disadvantages such as being more expensive and having more acidic ingredients.

Vegetarian proteins usually contain more fiber, antioxidants, electrolytes and other nutrients. For this reason, it is often necessary to add plant-based protein foods to meals instead of meat. In addition, research shows that the body can take its missing proteins from plant sources and complete them using amino acid recycling mechanisms. {11th*} 

Vegetarian and vegan protein foods containing plenty of amino acids, all types of beans and legumes, especially adzuki beans, mung beans and lentils, nuts and seeds such as almonds, flax , chia and hemp; unprocessed/ancient grains such as oats, buckwheat, amaranth, farro or quinoa.  

Some vegetables also have a particularly high concentration of protein, although low in calories. Vegetables that help increase protein intake include spinach, kale, broccoli, Brussels sprouts and mushrooms. 

When it comes to the use of protein powders, several new and notable types have recently entered the market. These include pea protein, protein powders made from bone broth . There are many benefits of consuming these products as they provide much more than protein from food. For example, bone broth contains collagen  and  glucosamine , which are great nutrients for the gastrointestinal tract, joints, and skin tissue   . 

Animal protein sources include red meats from grass-fed cattle, organic chicken and turkey, and fresh fish.