What Are 9 Symptoms of Protein Deficiency?

A protein deficiency happens when you don't eat enough protein to keep up with your body's needs. The 9 symptoms of protein deficiency include hunger, blood sugar problems, low body temperature and other symptoms.

You probably know that you’re supposed to eat sufficient macronutrients {fats, carbohydrates, and proteins) every day, but you might not understand how much of each one is correct for your body type. Additionally, you might not know how to tell if you’re consuming too much or too little protein. 

Though protein deficiencies are rare in the developed world, this condition can still happen to certain groups of people. Read through the following guide and learn how to spot the signs of protein deficiency, understand who might suffer from this condition, and alter your diet to prevent it in the future. 

A protein deficiency happens when you don’t eat enough protein to keep up with your body’s needs. In the developed world, with its abundant food, it’s easier to eat too much protein than it is not to get enough. However, people with eating disorders who intentionally restrict their food intake are at risk for nutrient deficiency and malnutrition.

Children and adults who follow a plant-based diet might be at risk for protein deficiency if they do not pay close attention to plant-based protein foods in their diets. Fortunately, it’s relatively easy to eat enough protein when eating a plant-based diet: 

Protein should make up about 10-30% of your daily calories. For an adult who eats 2,000 calories daily, this is about 50 grams minimum to 175 grams maximum. While athletes and older adults might need to eat more protein to stay healthy, it’s important not to overdo it. Too much protein isn’t good for your body, either.

1. Hunger: If you don't eat enough protein, your body will prompt you to eat more with hunger signals. You can add fiber to your diet along with protein to create a long-lasting feeling of fullness. 

2. Blood sugar problems: Not eating enough protein might mean that you’re eating too many carbohydrates. It’s important to balance your macronutrients to limit blood sugar swings, as both high and low blood sugar can be uncomfortable and even dangerous to the body. If you’re experiencing shakiness, fatigue, sweating, and hunger on a low-protein diet, you may be struggling with low blood sugar (hypoglycemia). If you’re noticing a too-dry mouth, a racing heart, and frequent urination, you might be having episodes of high blood sugar (hyperglycemia). 

3. Low body temperature: Protein contributes to a healthy metabolism. You might feel cold, tired, and sluggish if you're deficient in protein. Severe cases of deficiency often result in hypothermia.

4. Brittle hair and nails: Protein helps to build hair, skin, nails, bones, and muscles. Your hair and nails might look lackluster if you’re not eating enough of this macronutrient.

5. Developmental delays: Protein is essential for mental development as well as physical. Animal studies have shown that protein early in life might mediate the development of neurodevelopmental conditions.

6. Feeling exhausted after exercise: Because protein helps build muscle and aid the body in recovering from exercise, you might notice more fatigue when you exercise instead of feeling energized.  

7. Swelling (edema): Severe protein deficiency can cause swelling in the hands, feet, and abdomen. It’s important to note, though, that milder cases of deficiency will probably not cause this symptom.

8. Abdominal bloating: If you have a severe deficiency, your arms and legs will look thin and weak — but your abdomen may look bloated. You might also lose your desire to eat.

9. Mood swings: Protein can help your brain work more efficiently. Amino acids found in protein help the brain produce neurotransmitters like dopamine and serotonin. If you have a condition that affects your mental health, make it a point to get adequate protein in your diet.

People who don’t eat enough food, people who eat a strictly plant-based diet without taking protein needs into account, and people who live in underdeveloped regions of the world are most likely to suffer from protein deficiency. 

Kwashiorkor, for example, is a potentially fatal protein deficiency caused by not having enough protein to eat (usually in underdeveloped countries). It's possible to eat a steady diet and still develop kwashiorkor over time if you’re not eating protein. 

On the other hand, Marasmus refers to malnutrition of proteins, carbohydrates, and fats. Both conditions can cause severe health problems like muscle wasting, organ failure, and death if they’re not treated in time.

If you’re a healthy person living in the developed world, it’s unlikely that you’ll deal with these two health conditions. However, those with eating disorders may struggle with malnutrition resembling these nutrient deficiencies.

Eat more high-protein foods

If your protein deficiency is caused by a lack of protein in your diet, your doctor or nutritionist will probably give you a list of foods to add to your diet. Consider the following types of protein that will keep you feeling full and contribute to strong muscles:

• Lean meats: Beef, lamb, chicken, and turkey contain around seven grams of protein per one-ounce serving.
• Seafood: Tuna, salmon, crab, and shrimp are healthy, readily available options that contain six to seven grams of protein per one-ounce serving.
• Nuts: Almonds, peanuts, or walnuts will net you about four to six grams of protein per one-fourth cup.
• Beans: Legumes like pinto, kidney, or black beans will net you about six to eight grams of plant-based protein per one-half cup.
• Soy products: Soy foods vary depending on how they’re processed. Tofu only contains about three grams of protein per one-ounce serving, while dry-roasted edamame contains up to 13 grams per one-ounce serving.
• Dairy products: Milk, cheese, and yogurt contain anywhere from five to eight grams of protein per six- to eight-ounce serving. Greek yogurt has the most at up to 18 grams of protein per five-ounce serving.

Supplement with protein powders

Not all protein powders are beneficial. If you want to increase the amount of protein in your diet, it’s a good idea to eat more high-protein foods first. Protein supplements should include healthy ingredients and shouldn’t contain high doses of sugar or trans fats. It might help to drink your protein shake (or eat your protein bar) at whatever time of day you know you don’t get enough protein. Most people skip high-protein foods in the morning and eat more protein-heavy lunches and dinners.

If you have been diagnosed with a protein deficiency, following your doctor’s directions for treating your condition is essential. Going forward, try to incorporate healthy, protein-rich foods into your diet. Get in touch with your doctor or nutritionist if you have questions.