Are you getting enough protein?

Are You Getting Enough Protein? Signs of Deficiency & How Much You Need

Protein is one of the most vital nutrients our body requires. It plays an essential role in virtually every bodily function - from building and repairing tissues to producing enzymes and hormones. Protein is critical for muscle growth and maintenance, skin health, immune function and much more.

The importance of protein for our health means that protein deficiency can cause serious health implications. But how much protein do you actually need, and what are the warning signs that you're not getting enough?

Why Is Protein So Important?

Protein is made up of amino acids - the building blocks your body uses to construct and repair tissues, produce enzymes and hormones, support immune function and maintain muscle mass. Unlike fats and carbohydrates, your body cannot store excess protein, which means you need a consistent daily intake.

Key Roles of Protein

• Tissue repair and growth: Building and maintaining muscle, skin, organs and all body structures
• Enzyme production: Catalysing thousands of chemical reactions in your body
• Hormone synthesis: Producing hormones that regulate metabolism, growth and mood
• Immune function: Creating antibodies that fight infections and illness
• Transport and storage: Carrying nutrients, oxygen and other molecules throughout your body
• pH balance: Helping maintain proper acid-base balance in blood and tissues

How Much Protein Do You Need?

For a typical healthy individual, it is recommended that 10-35% of your overall calorie intake should come from protein. This translates to specific amounts depending on your body weight, activity level and life stage.

Of course, if you are an active person, an athlete, or someone in their 40s and beyond, you may need a larger amount of protein to help repair and fuel your muscles, maintain muscle mass and support overall tissue health. For women over 40, adequate protein becomes increasingly important as muscle mass naturally declines with age.

Signs of Protein Deficiency

Protein deficiency is relatively rare in developed countries but can occur in people with very restricted diets, certain medical conditions, or inadequate overall calorie intake. Here are the key warning signs:

Sign 1: Swelling (Oedema)

One of the most common signs of protein deficiency is swelling (also called oedema) in your abdomen, hands, legs and feet. This occurs because proteins in your blood - particularly albumin - help prevent fluid from building up in your tissues by maintaining proper fluid balance.

Low levels of blood protein mean reduced osmotic pressure, causing fluid to leak from blood vessels into surrounding tissues. This results in puffiness and swelling, particularly noticeable in the lower extremities due to gravity.

Sign 2: Hair, Skin and Nail Problems

Protein deficiency - particularly in structural proteins like collagen, elastin and keratin - manifests visibly in your hair, skin and nails. You may experience:

• Thinning hair, increased hair shedding or hair loss
• Brittle, weak hair that breaks easily
• Dry, flaky or cracked skin
• Brittle, ridged or slow-growing nails
• Slow wound healing - cuts and scrapes take longer to repair
• Loss of skin elasticity and premature wrinkling

Since hair, skin and nails are made primarily of structural proteins, they're among the first tissues to show signs when protein intake is insufficient. Your body prioritises protein for vital organs and functions, leaving hair, skin and nails deprived.

Sign 3: Muscle Loss and Weakness

Persistent fatigue and muscle weakness are key indicators that you aren't getting enough protein in your diet. Without adequate protein, your body cannot maintain existing muscle mass, let alone build new muscle tissue.

What happens during protein deficiency:

• Loss of muscle mass (muscle wasting or sarcopenia)
• Difficulty maintaining balance and coordination
• Reduced strength and physical performance
• Slowed metabolism, making weight gain easier
• Longer recovery time after exercise or illness
• Increased risk of falls and fractures, particularly in older adults

As you lose muscle mass, your resting metabolic rate decreases because muscle tissue burns more calories than fat tissue. This creates a vicious cycle where reduced metabolism makes it easier to gain fat weight even while losing muscle mass.

Sign 4: Frequent Infections and Illness

Your immune system relies on protein to produce antibodies, immune cells and other infection-fighting compounds. When protein intake is inadequate, your immune function weakens, leading to more frequent colds, infections and longer recovery times from illness.

Sign 5: Persistent Fatigue and Anaemia

Protein deficiency can contribute to anaemia - a condition where your red blood cells don't carry enough oxygen to your tissues. This occurs because your body needs protein to produce haemoglobin, the oxygen-carrying protein in red blood cells.

Anaemia symptoms include persistent tiredness, weakness, pale skin, shortness of breath and difficulty concentrating. This overlaps with vitamin C deficiency and other nutrient deficiencies that also impair red blood cell production.

Sign 6: Constant Hunger and Cravings

Protein helps you feel full and satisfied after meals. When protein intake is low, you may experience persistent hunger, intense cravings (particularly for high-carb foods) and difficulty maintaining a healthy weight despite eating frequently.

Who Is at Risk of Protein Deficiency?

Certain groups are at higher risk of inadequate protein intake:

• Older adults with poor appetite or difficulty eating
• People following very restrictive diets without proper planning
• Those with malabsorption conditions (Crohn's disease, coeliac disease)
• Individuals recovering from illness, surgery or injury
• People with eating disorders
• Those experiencing food insecurity

Best Sources of Protein

Kollo Marine Collagen as a Protein Source

Kollo Premium Liquid Marine Collagen contains 6.6g of high-quality protein per 15g sachet - an easy way to boost your daily protein intake while also supporting collagen production, skin health, joint comfort and overall wellness.

Why Collagen Protein Is Valuable

Collagen is a unique type of protein rich in specific amino acids - particularly glycine, proline and hydroxyproline - that are essential for maintaining skin, joints, bones and connective tissues throughout your body. While collagen protein doesn't contain all essential amino acids in optimal ratios (making it incomplete on its own), it provides amino acids that are often underrepresented in typical diets.

Complete Kollo Formula

In addition to 6.6g of protein per sachet, Kollo is fortified with vitamins B1, B5, B6, B12 and vitamin C, which support protein metabolism, energy production and collagen synthesis. This ensures the protein you're consuming is used effectively by your body.

The liquid format offers superior bioavailability compared to protein powders or pills, and the convenient sachets make it easy to incorporate into your daily routine - mixed with water, juice, coffee or smoothies.

How to Ensure Adequate Protein Intake

• Include protein at every meal and snack
• Vary your protein sources - combine animal and plant proteins
• Prioritise protein intake if you're over 40, as muscle maintenance becomes harder
• Time protein intake around exercise for optimal muscle repair and growth
• Consider supplementation with collagen protein for additional benefits beyond basic protein needs
• Track intake occasionally to ensure you're meeting your targets
• Consult a GP or dietitian if you suspect deficiency or have special requirements