Protein is the most fundamental building block of muscles, skin, enzymes, and hormones. While it plays an essential role in building body tissues. Protein deficiency can also cause several health conditions.

What you need to know:

What is protein deficiency?
Sign of protein deficiency
How much protein do you need?

What is protein deficiency?

The problem of not getting enough protein is a significant health issue worldwide, impacting around one billion people in different regions, especially in Central Africa and South Asia. This issue stems from a lack of food in developing countries due to various reasons and poor eating habitn developing countries due to various reasons and poor eating habit. Protein is necessary for creating and maintaining tissues and is a foundational element of bones, muscles, cartilage, skin, and blood. A lack of protein can result in muscle mass loss and body composition alterations over time. The most extreme form of protein deficiency is known as kwashiorkor(malnutrition characterized by extreme swelling in belly, loss of muscle mass and stunted growth, which occurs particularly in children).

Sign of protein deficiency

Here are some common signs of protein deficiency that one can experience:

Swelling

Swelling and puffiness of the skin, known as edema, are key indicators of kwashiorkor. This is because of reduced albumin levels, the main protein in blood plasma. Albumin is essential in maintaining oncotic pressure, the force that attracts fluids into the bloodstream, thus preventing them from amassing excessively in bodily tissues or compartments. When there’s a significant deficiency in protein, albumin levels drop, and this decrease allows fluids to gather in tissues, causing the swelling typically seen in edema.

Skin, hair and nails problem

Protein deficiency can also affect your skin, hair, and nails, which protein helps regulate. For example, kwashiorkor can be characterized by symptoms such as:

Flaky or splitting skin
Hair loss (alopecia)
Brittle nails

Mood changes

Your brain uses chemicals called neurotransmitters to relay information between cells. Many of these neurotransmitters are made of amino acids, which are the building blocks of protein. So a lack of protein in your diet could mean your body can’t make enough of those neurotransmitters, and that would change how your brain works. With low levels of dopamine and serotonin, for example, you may feel depressed or overly aggressive.

Neurotransmitters are chemical compounds that help brain cells communicate and require amino acids, the essential parts of proteins. Therefore, decreased protein intake could lead to very low numbers of neurotransmitters in your brain, which can change your mental state. For example, low secretion of neurotransmitters leads to very low levels of dopamine and serotonin, which can make you feel depressed.

Fatty liver

Fatty liver is another common symptom of kwashiorkor, which, when left untreated, can lead to fatty liver disease, severe inflammation, liver scarring and liver failure.

Weakness and fatigue

Not consuming enough protein can affect the muscles that maintain your body posture and movement, especially if you are older than 55. Lack of protein can also cut your strength, making it harder to maintain balance and slowing your metabolism. Not enough protein can also lead to anemia, where your cells don’t get enough oxygen because your body lacks healthy RBCs responsible for transporting oxygen. This can make you feel tired and fatigued.

Loss of muscle mass

Skeletal muscles act as the main protein reserve in the body. When dietary protein is scarce, the body uses protein from these muscles to maintain essential functions, leading to muscle atrophy over time. Even a modest shortfall in protein can trigger muscle degradation, especially in older people.

How much protein do you need?

While the required protein intake may vary from person to person, the recommended daily protein intake is 0.8 for each kilogram of body weight. This means if you are 75 kgs, you must consume 66 grams of protein daily.

By consuming nutritious foods rich in protein, you can stabilize your protein levels, enabling seamless body functions. However, if signs of protein deficiency do not go away, visit a medical expert immediately.

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