5 Warning Signs Your Body Is Low In Protein—#4 Causes Fluid Retention!

March 12, 2025 by Mariam Qayum

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Protein is an essential nutrient that plays a key role in building and repairing tissues, supporting muscle health, and keeping your skin, hair, and nails strong. If you’re not getting enough protein, your body will start to show signs of deficiency, which can impact your overall health and energy levels. From persistent fatigue to hair thinning and muscle loss, there are several warning signs that may indicate you’re not consuming enough protein.

Mary, a trainer and wellness creator, recently revealed five unexpected signs that you may be lacking protein in your diet. She highlights fatigue, brittle hair and nails, and digestive issues as some of the subtle indicators that you might need to increase your protein intake. Keep reading to learn more!

1. Fatigue/brain fog

Protein provides amino acids that help produce neurotransmitters like dopamine and serotonin, which regulate mood, focus, and cognitive function. A deficiency can lead to brain fog, poor concentration, and sluggish thinking.

2. Brittle hair and nails

Hair and nails are primarily made of a protein called keratin. If you’re not consuming enough protein, your body may not have the necessary building blocks to produce keratin effectively, leading to weakened, brittle hair and nails. This can also cause slower growth in hair and nails.

3. Digestive issues

Protein is essential for producing digestive enzymes, which are necessary to break down food and absorb nutrients. If you’re not getting enough protein, your body may struggle to produce these enzymes, leading to things like bloating, indigestion, or constipation.

4. Fluid retention

Protein helps produce albumin, a type of protein found in the blood that helps maintain the proper amount of fluid in the blood vessels. When protein levels are low, albumin production decreases, and fluid can leak out of the blood vessels into surrounding tissues, leading to swelling and fluid retention.

5. Hunger after meals

Protein takes longer to digest than carbs or fats, which helps keep you feeling full for longer after meals. When you’re not getting a decent amount of protein, your body may digest foods more quickly, causing hunger to return sooner.

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health, health warning signs, low in protein, protein, signs you're low in protein, wellness

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