What Happens To Your Body When You Don’t Eat Enough Protein Daily

Protein is essential for various bodily functions, including the formation of muscles, bones, skin, hair, and nails.

It also plays a role in immune system regulation and brain function.

Therefore, protein deficiency can lead to a range of symptoms such as brittle hair and nails, mood changes, muscle weakness, and an increased frequency of illness.

1. Weakness and Fatigue

Protein is an important source of energy. A deficiency can cause weakness and fatigue, both mentally and physically. This can negatively affect a person’s quality of life and perception of their physical abilities. Severe protein deficiency, particularly in cases of starvation or prolonged fasting, may lead to muscle wasting (cachexia), which is also associated with several health conditions, including chronic heart failure, kidney disease, COPD, cancer, and AIDS.

2. Skin, Hair, and Nail Problems

Dry, thinning hair and brittle nails are often the first signs of protein deficiency. In more severe cases, hair may lose its color and curly hair may straighten. The skin can become fragile, peeling, and flaky. In individuals with eating disorders like anorexia or bulimia, soft, fine hair may begin to grow on the face and body.

3. Mood Changes

Amino acids, the building blocks of protein, are essential for producing mood-regulating neurotransmitters like serotonin and norepinephrine. A lack of protein can lower these neurotransmitters, leading to mood disorders such as depression. Symptoms of depression include persistent sadness, irritability, loss of interest in activities, changes in eating or sleeping patterns, feelings of hopelessness, and difficulty concentrating. Anxiety, particularly in teenagers, has also been linked to protein deficiency.

4. Swelling

Swelling, particularly in the feet, ankles, and abdomen, is a key symptom of kwashiorkor, a severe form of protein deficiency. This condition, often seen in children from regions with limited food resources, is caused by low albumin levels, which leads to fluid leakage from blood vessels. Other signs of kwashiorkor include stunted growth, thinning hair, dry skin, and listlessness. Swelling can also occur in conditions like nephrotic syndrome, a kidney disease that causes significant protein loss in urine.

5. Reduced Immunity

Protein deficiency weakens the immune system, making the body more susceptible to infections such as urinary tract infections, pneumonia, ear infections, and gastroenteritis. This occurs because the body struggles to produce the antibodies and cytokines necessary for immune response and wound healing.

6. Bone Changes

Low protein intake can exacerbate the natural decline in bone mineral density (BMD), which is a measure of bone strength. Insufficient BMD increases the risk of osteoporosis, a condition where bones become brittle and more prone to fractures. Other factors contributing to osteoporosis include low calcium and vitamin D intake, hormone changes, and a sedentary lifestyle.

7. Stunted Growth in Children

Stunted growth, defined as a child’s height falling below the 2.5th percentile for their age, can result from insufficient protein intake. This is commonly seen in children with conditions like kwashiorkor or marasmus, a severe form of protein and calorie deficiency. Children with marasmus experience extreme weight loss, muscle wasting, and a gaunt appearance. Inadequate protein intake in childhood can disrupt the metabolic processes needed for proper growth, contributing to stunted development.

8. Fatty Liver

A fatty liver occurs when triglycerides accumulate inside liver cells. While conditions like obesity and alcohol consumption are common causes, protein deficiency can also contribute. This happens when the liver is unable to produce the proteins necessary to transport triglycerides out of the liver. Although symptoms are often mild or absent, fatty liver can cause stomach discomfort or fatigue.

9. Weight Loss or Gain

In response to severe protein deficiency, the body lowers its metabolic rate and breaks down fat tissue for energy. If fat stores are depleted, the body starts to break down muscle and organ tissues, leading to significant weight loss. Starvation, in which protein and other nutrients are lacking, can result in weight loss of more than 50%. Protein deficiency can also lead to weight gain, particularly in conditions like nephrotic syndrome, due to fluid retention. Some research suggests that individuals with lower protein diets may experience increased hunger, leading to weight gain.

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