If you follow a balanced diet, there’s a good chance you’re already meeting your Recommended Daily Allowance (RDA) for protein. To estimate how much you personally need each day, simply multiply your body weight in pounds by 0.36—the result is your daily protein goal in grams.
That said, protein needs aren’t one-size-fits-all. Some people may require more depending on their diet, lifestyle, or life stage. For example, older adults and athletes often need higher amounts to maintain muscle mass, while those following restrictive diets or recovering from illness or injury may find it harder to meet even the minimum requirements.
Although proteins and amino acids are the building blocks of the body and can have overarching effects on your health, the signs of a deficiency can be easy to miss, says Logan G. Galbraith, MD, a physician with Invigor Medical.
“Protein deficiency is one of those things that doesn’t cause dramatic changes right away, so it can be easy to overlook,” Galbraith tells Best Life. “Over time, being consistently low in protein can affect nearly every system in the body.”
Curious to know whether your own intake is truly meeting your body’s needs—or just ticking off a box? These are the seven subtle signs you may not be consuming enough protein, according to doctors.
RELATED: 6 Signs You’re Eating Too Much Protein, According to Doctors.
1. Weakness or muscle loss
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One of the most common signs of a protein insufficiency or deficiency is weakness, fatigue, or muscle loss.
“When we don’t meet our protein requirement, the body begins to break down muscle tissue to access the protein it needs,” explains Galbraith. “Furthermore, for those actively working to gain muscle, this will be harder as amino acids are needed to grow muscle.”
In fact, Hussain Ahmad, MD, consultant practitioner at Click2Pharmacy, says that muscle wasting is the first sign when looking for protein deficiency: “Patients often feel weak, and their arms and legs show noticeable loss of muscle tone.”
2. Brittle hair and nails
5 | You touch your hair constantly. iStock
People often talk about the importance of consuming dietary collagen to support healthy hair and nails—but that’s hardly the only nutrient that can have an effect. According to the Mayo Clinic, vitamins A, E, and D, iron, healthy fats, carbohydrates, and protein all play a role.
“Brittle and thinning hair is something patients rarely connect to diet. Hair is mostly protein, so it naturally shows problems early on,” Ahmad tells Best Life.
3. Slow wound healing
7 | Its anti-inflammatory properties may enable wound-healing.Shutterstock
Since protein provides the building blocks for new, healthy tissue, cuts, bruises, or wounds that won’t heal can also tip you off to a problem with your levels.
“Healing issues raise immediate concerns about protein levels,” says Ahmad. In fact, he shares that he often suspects protein deficiency “when someone returns with a cut or wound that should’ve healed weeks ago.”
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4. Swelling
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It’s always a good idea to see a doctor if you notice unexplained swelling, since a range of underlying conditions can be to blame. However, in some cases, adjusting your protein intake could be just the simple solution you need.
“Swelling in ankles and feet can sometimes puzzle multiple doctors before protein deficiency is identified,” Ahmad explains. “Proteins normally keep fluid in the bloodstream, but without them, fluid leaks out into the tissues. Once a patient’s diet is corrected, the improvement can be dramatic.”
5. Frequent illness
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Dietary protein helps your body create antibodies and immune cells, both of which are crucial for defending the body against infection and disease. That’s why, if you notice frequent illness and suspect a protein deficiency, the two could be related.
“Immune system weakness is most apparent in elderly patients, with recurring colds or bronchitis that won’t clear up,” Ahmad explains. “Their bodies just can’t mount a proper defence without adequate protein for antibody production.”
6. Gum disease and other oral symptoms
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Sandip Sachar, DDS, a New York City-based dentist with Sachar Dental, says that periodontal disease—also known as gum disease—is another little-known sign of protein deficiency. That’s because when your immune system is compromised, you may also have trouble fighting off oral infections.
“Since there are normal bacteria in the mouth, it is easy to get infections of the gum tissue,” says Sachar. “The normal presence of bacteria is called colonization; however, when bacteria abnormally invade the tissues, the same bacteria can cause infections. As a result, patients with protein deficiency are more susceptible to gum infections and periodontal disease.”
Similarly, the dentist notes that some people with protein deficiency may develop mouth ulcers, sores, or angular cheilitis—cracks that form at the corners of the mouth.
RELATED: 10 Foods That Lower Cholesterol, According to Dietitians.
7. Mood changes
3 | Confusion and/or cognitive changes
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Major fluctuations in your mood could also be the result of getting too little protein. “Even neurotransmitters in the brain rely on adequate protein intake to be produced, so it’s not surprising that mood imbalances can sometimes accompany protein deficiency,” Galbraith notes.
Ahmd adds that certain mental symptoms, like brain fog, irritability, and fatigue, are also linked with protein intake: “These are often attributed to stress or aging when, in reality, the brain isn’t getting the amino acids needed for proper neurotransmitter function.”
Content shared from bestlifeonline.com.