7 clear signs that you may have a protein deficiency

If you've been feeling less than great lately, be careful: it could be a sign that your body is in desperate need of protein. Your body needs protein to function. That's why it's called the building block of life.

And when you lack this building block, your body gives you many signals telling you that it needs this nutrient because the amount you eat is not enough. Here are 7 signs that you may have a protein deficiency:

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1. Increased hunger
Increased food cravings and the need to snack frequently between meals can be signs that you are lacking protein. Protein is the most satiating nutrient, which means it helps keep you fuller for longer.

2. Muscle Weakness or Joint Pain
Lack of protein can lead to muscle loss. One study found that older men and women who consumed low amounts of protein had a higher rate of muscle loss.

Animal protein is especially good for joints, as the collagen in these protein sources helps relieve joint pain. One study found that daily protein intake can relieve pain in patients with osteoarthritis.

3. Slow wound healing
Studies have shown that we need enough protein to heal and rebuild new cells, tissues, and skin.

One study also found that consuming protein can speed up the healing of hip fractures in older adults. In other words, protein deficiency can significantly delay recovery time if you ever sustain an injury.

4. Problems with hair, skin and nails

 4. Problems with hair, skin and nails

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Thinning hair, hair loss, flaky skin and nail problems are some of the first signs that your body may be lacking protein. Biotin, a water-soluble B vitamin, helps keep our skin, hair and nails healthy and looking their best.

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Protein and biotin loss often go hand in hand, which is why many people experience hair loss when they don't get enough protein.

5. Fluid Retention
Swelling or Fluid Accumulation: Protein plays an important role in preventing fluid accumulation in tissues, especially in the feet and ankles.

Bloating can also cause abdominal swelling, the hallmark symptom of which is a swollen abdomen. However, this condition reflects a fairly severe protein deficiency (and is unlikely in developed countries).

6. Regular Illness
Frequent illnesses indicate a weak immune system, and immune cells are made of protein. One study in particular found that older women who consumed a low amount of protein for nine weeks had a significantly weaker immune response.

7. Brain fog
Brain fog, fatigue, and poor concentration can be linked to protein deficiency. Protein deficiency can also affect mood, anxiety, and sleep.