That said, it’s important to make sure you’re getting enough protein. Below are some symptoms of protein deficiency—keep in mind that as with any nutrient deficiency, symptoms can have other causes, so this is a general list and not to be used to self-diagnose. “Studies show2 that eating a higher protein meal (compared to a higher carbohydrate meal) stimulates the secretion of a number of satiety hormones like PYY and GLP-1,” Heather Leidy, Ph.D., an associate professor of nutrition at the University of Texas at Austin who studies protein’s effects on weight and satiety has previously told mbg. “These hormones are associated with increased feelings of fullness and satiety and have been shown to decrease subsequent food intake.” And because protein can even out blood sugar highs and lows, you might be yearning for sweets to satisfy your hunger—leading to that all-too-familiar blood sugar spikes and crashes cycle. Animal protein in particular is good for joints, as the collagen in these protein sources has been shown to alleviate joint pain. A daily intake of protein was also found to help alleviate pain4 in patients with osteoarthritis, according to one clinical trial. Biotin, a water-soluble B-vitamin, is required for the metabolism of branched-chain amino acids found in proteins—and it helps keep our skin, hair, and nails healthy and looking vibrant. Usually, protein-loss and biotin-loss go hand-in-hand, which is why many people experience hair loss when depleted in protein. “Amino acids are the building blocks of neurotransmitters such as dopamine and serotonin,” Miller has previously told mbg. “For this reason, those deficient in protein are also deficient in neurotransmitters that can impact mood, anxiety, and sleep.” At a minimum, the average person needs to consume 0.36 grams of protein per pound of body weight. For a person who weighs 150 pounds, that would be about 55 grams of protein per day. But the “right” amount of protein depends on many factors, including activity levels, age, muscle mass, and current state of health. To learn more about how much protein is really necessary for you, check out our full explainer.
