7 Signs You're Not Getting Enough Protein (and How to Fix It)

Feeling tired, weak, or constantly hungry? These could be signs of protein deficiency. Discover 7 symptoms of low protein intake and how to fix it with easy diet tips.

Why Protein Matters More Than You Think

Protein is more than just a buzzword in the fitness world. It’s an essential macronutrient your body needs to build and repair tissues, produce enzymes and hormones, and support immune function. Despite its importance, many people—especially those on restrictive diets or with busy lifestyles—don’t get enough.

If you've been feeling off lately, a protein deficiency could be the silent culprit. Below are 7 key signs you’re not getting enough protein, along with simple ways to boost your intake.

1. Persistent Fatigue and Weakness

If you're dragging through the day or feel weak even after resting, you might be lacking protein. Without adequate protein, your body struggles to maintain muscle mass and energy levels.

Fix It: Include high-quality protein sources in every meal—such as eggs, lean meats, tofu, Greek yogurt, or legumes. Aim for 0.8–1.2 grams of protein per kilogram of body weight, depending on your activity level.

2. Hair Thinning and Brittle Nails

Protein is vital for producing keratin, the building block of hair and nails. A noticeable drop in hair volume, increased hair fall, or nails that break easily could indicate a protein shortfall.

Fix It: Add collagen-rich foods like bone broth, or consider protein powders (like whey or plant-based options) to supplement your meals. Biotin and other B vitamins can also support keratin production.

3. Frequent Illness or Infections

Your immune system relies on antibodies, which are made of proteins. A lack of protein can weaken your immunity, making you more prone to colds, infections, or slow recovery.

Fix It: Include immune-supporting proteins like lean poultry, fish, lentils, and quinoa. Pair with antioxidant-rich foods like berries and leafy greens for a stronger immune response.

4. Slow Wound Healing

Struggling with cuts or bruises that take forever to heal? Protein is essential for tissue repair. Without enough, your body can’t regenerate new skin cells quickly.

Fix It: Add zinc-rich protein sources like beef, chickpeas, or pumpkin seeds to your diet. Drink plenty of water and make sure you’re also getting enough vitamin C.

5. Constant Hunger or Cravings

Ever feel hungry shortly after eating? Protein helps regulate appetite hormones like ghrelin and leptin. Without enough, your body may crave snacks, especially sugary ones.

Fix It: Start your day with a protein-rich breakfast like eggs, protein oats, or a smoothie with nut butter and protein powder. You'll feel full longer and have fewer cravings.

6. Loss of Muscle Mass (Especially With Age)

Muscle wasting or reduced strength, even if you're active, can point to insufficient protein intake. This is especially common among seniors and those doing intense exercise without proper recovery fuel.

Fix It: Ensure you're eating enough complete proteins (those that contain all 9 essential amino acids) such as chicken, eggs, or soy products. Consider BCAA supplements if you're working out regularly.

7. Mood Swings and Brain Fog

Protein impacts the production of neurotransmitters like serotonin and dopamine, which regulate mood and focus. Low levels may contribute to anxiety, depression, or lack of concentration.

Fix It: Include tryptophan-rich foods (like turkey, seeds, and dairy), which help create serotonin. Pair protein with healthy fats and complex carbs for balanced brain fuel.

How Much Protein Do You Really Need?

The general recommendation is:

• Sedentary adults: 0.8g per kg of body weight

• Active individuals: 1.2–2.0g per kg

• Older adults or during recovery: Higher range of 1.2–2.0g per kg

Example: A 150-pound person (~68kg) may need between 55g to 136g of protein per day, depending on activity and goals.

ALSO READ: High Protein Breakfast Ideas

Best Sources of High-Quality Protein

Here’s a quick list to help you upgrade your meals:

Animal-Based Sources

• Chicken breast
• Eggs (especially egg whites)
• Greek yogurt
• Tuna, salmon, and other fatty fish
• Cottage cheese
• Lean beef or turkey

Plant-Based Sources

• Lentils and chickpeas
• Quinoa (a complete plant protein)
• Edamame and tofu
• Hemp seeds and chia seeds
• Almonds, peanuts, and nut butters
• Protein-fortified plant milks

Final Thoughts: Small Changes Make a Big Difference

Protein deficiency can sneak up on you. If you're noticing any of these signs—fatigue, hair loss, frequent illness, or cravings—it’s time to take a closer look at your diet. By making simple, consistent changes, you can restore balance, boost your health, and feel your best.