6 signs you're not getting enough protein in your diet which could become fatal

Bodies need protein. It’s an essential nutrient for your body’s growth, function and ability to repair cells. Fortunately, it’s readily available. But that doesn’t mean everyone gets enough of it.

The Focus spoke to sports dietician Destini Moody about what might happen to the human body in the event that it doesn’t get enough protein. While protein deficiency isn’t common in comparatively rich, post-industrial nations like the United States, she argues the lack of sufficient protein can “certainly lead to health problems.”

What can happen to the body if it doesn’t get enough protein

As with any nutrient deficiency, not getting enough dietary protein can lead to health problems. Proteins “play a major role in our vital body systems”, Destini Moody says. The severity of the problems depends on the degree of the deficiency.

Here are 6 signs to look for, if you’re worried about your protein intake:

Moody explains that the antibodies our immune system uses to fight disease, the enzymes that help break down food, and muscle tissue that makes us mobile and strong all consist, at least in part, of proteins.

“As with any nutrient deficiency, it can be fatal if prolonged enough, but the deficiency would need to be extremely severe,” she says. “If we aren’t providing the body with enough of the nutrient from our diets, major health issues can occur.”

In extreme cases – rare in America – people with a severe protein deficiency can develop kwashiorkor. Its name comes from the Ga language of Ghana, meaning “the sickness the baby gets when the new baby comes”, according to Cleveland Clinic.

Recommended daily protein intake depends on body weight

The amount of protein we each should consume per day depends on how much we weigh – and, partly, on how much of our weight is made up of fat.

Moody says the recommended daily intake of protein for humans is about 0.8g per kg of body weight. So if you weigh 120lb, you would need about 44g of protein per day. However, if a high percentage of your body weight consists of fat, you’ll likely need less per unit of weight.

In other words, you don’t need to consume very much into order to stave off deficiency. However, “there is such a thing as overdoing it,” Moody argues.

If you consume excess carbs, she says, the body stores it as glycogen. The body also has ways of storing excess dietary fat. But there is “no reservoir for excess protein,” so more isn’t always better: “the body will simply use what it needs and excrete the rest.”

Possible causes and reasons for protein deficiency in humans

There are a plethora of reasons why someone would consume too little protein in their diet. An obvious one, in a western context, is an aversion to naturally protein-rich animal products.

Cutting all animal products from your diet without consideration for how to take on the requisite nutrients and minerals can lead to various deficiencies, most famously protein and vitamin B12. Plant foods don’t naturally contain vitamin B12. But many are in fact great sources of protein.

According to the BBC, the vegetarian foods highest in protein are:

Egg whites are also very high in protein. Fun fact: the German word for protein is Eiweiß, which literally translates to “egg white”.

Finally, it’s also worth noting that certain conditions prevent the body from being able to properly absorb dietary protein. This can cause someone who eats lots of protein to be protein deficient.

“Those suffering from pancreatic trauma, liver damage, kidney damage, bariatric surgery, celiac disease, and other inflammatory bowel disorders may experience this problem,” Moody says.

Destini Moody is a registered and licensed dietician and member of Garage Gym Reviews’ expert panel. She is head of performance nutrition for the NBA G League Ignite. She works with pro athletes, has ghostwritten four weight loss and wellness cookbooks, writes about fitness and nutrition topics.