Fatigue, hair loss, and low immunity may indicate protein deficiency. Learn how much you need and how to balance your diet.
Why protein is essential
Protein is a key macronutrient involved in muscle, hormone, enzyme, and tissue synthesis, immune function, and substance transport. The WHO recommends 0.8 g/kg/day for adults, while physically active people may need 1.2–2 g/kg/day, spread throughout the day, explains nutritionist Ana Cristina Gutiérrez.
Signs of protein deficiency
Insufficient protein intake can negatively affect physical and mental health:
1. Muscle loss and weakness – The body takes amino acids from muscles for vital functions, reducing strength and recovery.
2. Chronic fatigue – Amino acids support energy metabolism; deficiency causes persistent tiredness.
3. Low immunity – Proteins are crucial for immune cells, wound healing, and fighting infections.
4. Skin, hair, and nail issues – Lack of keratin and collagen leads to brittle hair, hair loss, weak nails, and dry skin.
5. Fluid retention – Protein deficiency lowers plasma albumin, promoting swelling.
6. Higher fracture risk – Proteins support bone formation and calcium absorption.
7. Mood and concentration changes – Amino acids affect neurotransmitters; deficiency can cause irritability and mild cognitive issues.
8. Excess hunger – Protein increases satiety; deficiency may trigger carbohydrate cravings.
9. Anemia and blood issues – Can reduce hemoglobin and lymphocytes, affecting immunity.
10. Organ and metabolic problems – Severe deficiency leads to tissue breakdown, liver issues, hormonal imbalance, and multiple organ dysfunction risks.
“The liver accumulates fat and hormonal imbalances occur, causing fatigue and muscle loss,” warns Gutiérrez. Professional guidance is essential to adjust diet or recommend supplements like whey protein.
About Herbalife
Herbalife (NYSE: HLF) is a global nutrition and wellness company present in over 90 markets, offering science-backed products. Independent distributors provide personalized support to inspire healthier lifestyles. Learn more at www.Herbalife.com.
